(This is a cluster. Means you deadlift, lock out, lower bar to ground, then stand up and rest EXACTLY 10 seconds before pulling again. Repeat for a total of 5 singles in one set. You should be able to pull more than last weeks 5-5-5. There are 5 total sets today.)
Check out the footage the Rx-Stars from the Saturday.
Aly did a great job of summing up the event;
“First off, thanks Justin, Anne, and Nicolette for helping with such an amazing event! It may have been the most rewarding day of my coaching career!! The energy, attitudes, positivity, support, and complete dedication was unreal! 3 Ladies got muscle ups, a few kipping pull-ups, a ton of goals were set, and a community of Rx-Stars has been built! Women from all over Orange County attended with 6 different boxes being represented and every brought some insight and great feedback! I am stoked that OCC is offereing to host this great series and is really dedicated to helping all the ladies just Kick some serious butt! We will be featuring a video, facebook page, and many more awesome clinics at OCC- so stay tuned! and thanks again to each and everyone of your awesome efforts”~ Aly
Ok here are the teams for the Paleo Challenge. If you dont see your name here and you are signed up for the challenge let us know.
Rick, Jen G., Rob, Linds, Jen M., Schinn, Alan, Diana
Team Ben
Kirsten, Mindy, Philip, Joshie, Brian, Nichole, Paula, Ron A.
The winning team will be the team with the largest decrease in bodyfat in the six weeks of the challenge. 40 days left and counting down…Keep strict as this is right around the corner guys. Your team coach is responsible for keeping you guys on track and motivated. We will hand out an email list of the people on your team so you can keep in contact with them and lean on them for support.
Zac open your eyes! You have five beautiful women standing behind you.
Gymnastics and body control are a big part of the CrossFit programing. We all need work on our handstands and here is a perfect opportunity.
Check out this video of the handstand and some of its variations.
Just had a meeting with Scott Mackenzie who owns Bare Natural Foods and he brought by some samples of their new food. They have just contracted a great new chef and the food is insane. They will be offering Breakfast, Lunch, snack, and dinner options five days a week starting on August 3rd. I am strongly encourage you to check them out. The food I had was as good as any restaurant and whats better is its all Paleo and with mostly organic ingredients. Check out their site asap and get in an order.
Also please wish Jen a late Happy Birthday. It was yesterday. Were sorry we forgot, shame on us We made it up with a WOD for ya Ms. Muir! Enjoy! If you havent checked out her blog do it now. Become a follower as she is going through all of the things that most of you are right now.
WOD
“The Jen”
Walking lunge 100 ft.
21 Pull-ups
21 HandStand Pushups
Walking lunge 100 ft.
18 Pull-ups
18 Handstand Pushups
Walking lunge 100 ft.
15 Pull-ups
15 Handstand Pushups
Walking lunge 100 ft.
12 Pull-ups
12 Handstand Pushups
Walking lunge 100 ft.
9 Pull-ups
9 Handstand Pushups
Walking Lunge 100 ft.
6 Pull-ups
6 Handstand Pushups
Zac open your eyes! You have five beautiful women standing behind you.
We made it up with a WOD for ya Ms. Muir! Enjoy! If you havent checked out her 
