SATURDAY

If you would like to order a hoody, please bring in $50 cash and write your name and size on the piece of paper located on the desk.  The hoodies will be grey American Apparel Zip ups.  Here is a rough draft of the logo design.  We have to place a minimum order of 24 hoodies, so let us know ASAP!

The color pattern is subject to change to fit best with the grey hoody.

Workout of the Day
*Bring a towel if you love chalk
“MURPH”
*Bring a towel if you love chalk
For Time:
1 MILE RUN
-100 Pull Ups
-200 Push Ups
-300 Squats
1 MILE RUN
*Bring a towel if you love chalk
*Bring a towel if you love chalk
*Bring a towel if you love chalk

FRIDAY

Don’t forget to register for the Race for the Cure!  It’s Bethany’s first official 5k!  You can register for the Geaux CrossFit team by clicking here.  Our goal is to raise $1,000.  The money we raise will help fund research to end breast cancer!  The race is March 10, 2012 and will be held on LSU’s campus!

Last years group for the race!

Workout of the Day
Front Squat 3x3

Then

4 Rounds for Time:
-10 Pull Ups
-20 Jumping Lunges
-30 Double Unders
-10 Push Ups

THURSDAY

For those of you looking for an easy lay out for paleo meals, Bethany has printed a few sample packets out that have a week long meal plan that includes a grocery list and also directions to make the meals.  If this appeals to you, check out the print outs on the desk.  She will put together an email list and send the packets to those of you who are interested!  Post to comments with your email if you want in!

Everyone loves the hollow body holds .

Workout of the Day
Bench Press 3x3

Then

2 Rounds
-12 Push Press (95/65)
-20 Squats
-12 Push Press
-20 Burpees

*115 for advanced athletes

WEDNESDAY

When you look in the chalk bucket and see a brand new block of chalk, please resist the urge to crumble it in your hand.  Simply grab the block, GENTLY rub it across your palm a few times and you are good to go.  The chalk is meant to stay in the bucket so please don’t break off a piece and bring it to your workout area. 

Looking good Jeff!

Workout of the Day
Hollow Body Holds

Then

For Time:
-3 Power Cleans (135/85)
-10 Box Jumps- 24”
-6 Power Cleans
-10 Box Jumps
-9 Power Cleans
-10 Box Jumps

* hands cannot leave bar.  If you let go of the bar, you start back at 1 (of that set).

TUESDAY

FEBRUARY 1!  That means you need to find a buddy and register for your nutrition log under forums!  Please post to comments to find a buddy! 

The way the buddy system works:
- Both participants must follow the Whole 30 guidelines and log their meals daily
-If buddy cheats, the other team member will be given 50 burpees
-If the same buddy cheats again, you both get burpees
-If you cheat the 3rd time, hide because hell is coming.

On day 1 we will be doing Fran for our fitness test.

Kristin, working hard on her double unders.

Workout of the Day
Shoulder Press 3x3

Then

15 Minute AMRAP
-10 Slam balls (30/20)
-10 Push Ups
-20 Butterfly Sit Ups

MONDAY

Start prepping yourself for the next challenge!  Fill your freezer with meat,  rid your pantry of processed foods, and make sure your spice rack is full of flavorful ingredients.  Make sure to familiarize yourself with the Whole 30 Guidlines.  You can purchase their success guide here.  When I am stocking up on vegetables, I go to Southside Produce off Perkins Road.  A lot of us have a busy lifestyle that can make keeping fresh produce hard, but Southside has a great selection of pre-cut, frozen, locally farmed vegetables at a decent price.  Also, remember that organic is always the best option even though it can be pricey so, when it comes to shopping, do the best with what you have.  If organic meat is out of your price range, don’t think you can’t be successful on the challenge. 

Nice turn out for the 10am class!

Workout of the Day
Back Squats 3x3

Then

5 Rounds for Time:
-10 KB Swings (53/44)
-10 Dips
-10 Sumo Dead Lift High Pull w/ KB

SATURDAY

In the next month or so, we will be doing our second OFFICIAL paleo challenge.  We will be doing it Whole 30 style this go around.  In preparation, we want everyone who wishes to participate to read the following article from Whole 9.READ THIS.  You can also purchase their Whole 30 Success Guide (E-book) here. You will also find a nifty paleo cook book with a video explaining a few things here.  Get ready to go strict!

Planks from the eyes of Carol.

Workout of the Day
20 Rounds of “Cindy” for Time!
-5 Pull Ups
-10 Push Ups
-15 Squats