The Paleo Challenge is done!!It has been eight weeks since we started and many of you guys look great.  Competitors please come and take your after photos with one of the coaches today. We will determine the winners on Monday. The winner will be determined by popular vote. Each member of the gym will receive two votes. Top overall, and runner up. The overall winner will receive three months of free training with us. Good luck to all of our competitors.

Here is the story of my stepdad who accepted the challenge two months ago.

“It has been 9 weeks for J and I and heres what is up. I have gone from a loose 50 inch to a loose 46 inch waist. My weight started at about 315 and today is 291 (24# lost) I am eating till full and have no cravings for old style food.We have cut protein/fat ratio from 10/20 grams to 20+/1.5 by using only lean cuts.No pasta.cheese.bread.and only 2 cups of 2% for my coffe thermos.We now have a vague memory of restaurant burgers.Breakfast.and quiznos turkey swiss and ranch footlong’s. I have every intention to carry on until I am at 220 or so…Thank you for the challenge. I also have dropped 1 med altogether (I am type 2 diabetic) and my a1c was down .4 points a month ago which is substantial.I have excellent energy and I do not fear a rebound since I just cannot eat old style ever again.Pic with long sleeves is today. Love you Justin…R”

Raymond C. Pochatko

WOD

Courtesy of CrossFit Calgary

Thruster Ladder 1-15

Coach′s notes:  For this WOD you must perform 15 sets of thrusters without breaking up the sets, however, you must set the bar down between each set.  In other words, perform the first set, which is one thruster by picking the bar up from the ground, doing the thurster and then returning it to the ground.  For the second set perform 2 thrusters, again starting from the ground and ending the set by returning the bar to the ground.  Continue in this fashion through 3, 4, 5, etc.  Remember you cannot break the set up.  For example if you are in round 10, you must perform all 10 reps without putting the bar back on the ground.  If you fail before rep 10 you must redo that set.  Thus rest as you see fit between sets so as not to fail.  Guys use 85 lbs and gals 55 or scale the load as required.  Heads up, this is 120 reps.

5:30 class getting after the 8x400m repeats. Not as easy as it looked on paper eh?

Hey guys quick heads up for this weekend. On Saturday we will be holding the workout down in Corona Del Mar. Should be another good one so if you didnt join us last time please come down. 9am sharp. Please wear something you can swim in, goggles, and your floaties. Afterwards will grab breakfast somewhere. Suggestions?

The gym will be closed on Monday for Labor Day.

Guys please try to show up on time. We have been having a tough time with this lately. If you are more than 15 minutes late don’t bother coming or plan on working out with the next class.  We have lots to cover in our workouts and we need the whole hour to get it done. Please respect this.

Here is a heavier version of FGB in preparation for our upcoming event on the 26th.

WOD

“Fight Gone Worse”

Three rounds of:

Wall-ball, 25 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 85 pounds (Reps)
Box Jump, 24″ box (Reps)
Push-press, 85 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Alejandro aka Ali G showing why hes the person to beat in the Paleo Challenge. When I spoke to him last he said he has gone down two holes on his belt loop. That was two weeks ago. Wonder where hes at now?

Guys/girls we have two big events coming up at the end of this month. In fact they are on back to back days. First up is the Orange County Race for the Cure. This has a special meaning for us this year since one of our awesome members Lysanne was diagnosed with Breast Cancer just a few weeks ago. We would like to put together a big team all wearing some special OCC t shirts that support Lysanne and her fight. We are signed up for the 9:45am start time. Please run with us!

Second up is the Fight Gone Bad fundraiser. This event is the fourth annual and is being held at CrossFit affiliates all over the globe. All of the proceeds go to two great organizations The Wounded Warrior Project, and Athletes for a Cure. Anyone can enter and compete for our gym. This is much more of a friendly comp and should be fun rather than butterfly inducing. The workout will be on September 26th and is the classic Fight Gone Bad we all love. We have $100 already which was grasciously donated by Blake after he won the “Totally Cindy Challenge”. Please come to me in the gym and let me know if your interested in competing for us.

WOD
8 x 400 m sprints

The clock will start on the 4:30 minute mark on each run. (Run faster and you get more rest. Run slower and you get less rest. Got it? Miss by more than 20 seconds from your best run and you will do 30 pushups for each round you miss)

(Don’t be a wuss and not come because its just a run workout. If you do this with the intensity that it deserves you will get your ass kicked by this wod)