WOD

21-15-9 reps for time of:

Row for calories

Bodyweight deadlift

Burpees

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Olympic Weightlifter meets Crossfit

Our Olympic Weightlifting Coach David Miller tried his hand at last Mondays deadlift/burpee workout.

It was a good one for his first workout because we all know weightlifters can count past 10. Nice job David.

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Just a reminder to pick up your Paleo consent forms and get them back to me as soon as posible. There is still room for participants for both groups. Pick up a consent packet and join the study.

Our own Paleo Steve has a new website for his Bison Paks and Bison Jerky. Just in time for the holidays and the Paleo Study. Check it out here www.primitivefoods.com

WOD

Something even more terrible

WOD

For time, alternating:

20 reps down to one of KB swings 24/16kg

one up to 20 reps of box jumps 20"

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After 3 months of CrossFit Erica does yesterdays WOD RXd. It was her first WOD RXd. Nice work Erica

 

WOD

5 rounds for time of:

5 clean and jerk 155/100

30 double unders

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Micheal Pollan on food

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David and Randy are putting on another weightlifting clinic that will focus on the pulls. ie the 1st and 2nd pull of the clean and jerk and snatch. For more information and to sign up check out the upcoming events section. The clinic will be on Saturday December 19th from noon till 3. The last one was huge and everyone learned a ton. Don't miss this one.

The last clinic got some press is the Daily Camera. Check it out here incase you missed it.

If you haven't already picked up your Paleo study packet they are ready. If you have make sure to get it signed and back to me.

WOD

10:00 long cycle clean and jerk

24kg for men 16kg for women

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Nick finishing off a heavy press

Don't forget if you want to participate in the Paleo study pick up your Info and consent packet from Tim. We still need non Paleo participants.

WOD

Press 1-1-1-1-1

Push press 3-3-3-3-3

Jerk 5-5-5-5-5

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Author Gary Taubes on the relationship of carbohydrates and degenerative diseases

Paleo Study info and consent packs are available today. See me to get one and all the details.