Friday, August 16, 2013

Have you been Crossfitting for a while and still feel like you may not be where you want to be? What is your nutrition like? Nutrition is the Foundation to what we do! CrossFit SoCal wants to help you focus on it. Sign up today for our WHOLE 30 Challenge starting September 1st by emailing coach Sarah at sarah@crossfit.com

Whole 30 Paleo Challenge flyer

Whole 30 Paleo Challenge packet

TODAY’S WORKOUT:

Skill: Tabata pullup/ring row negatives

Lift: 12 minutes to establish: 1 RM bench press
then,
3 minutes to complete 2 drop sets of 3 reps

WOD: For time:
50 pullups
8 power clean and jerks
50 m bear crawl
6 power clean and jerks
50 m bear crawl
4 power clean and jerks
50 m bear crawl
2 power clean and jerks
50 m bear crawl
50 pullups

Level 5: 185/135
Level 4: 155/115
Level 3: 135/95
Level 2: ring rows, 95/65
Level 1: choose weight/sub
SOGOFF: with partner: pyramid 1-10: banded bicep curls

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