Fired Up… Seriously.

Monday, January 7, 2013

Skill

Max Hold Hanging from Bar (arms at extension)**

Max Plank**

**After five minutes… add load.

WOD

Paleo Challenge Benchmark WOD #1

“Big Boss Man” (CFNE)

30-25-20-15-10-5

Wall Balls (20/14 to 10′)

Burpees

 

PALEO CHALLENGE INFO:

WOO!  Alright lots of awesome stuff going on at CrossFit Hyannis.  The CFHY 2013 Winter Paleo Challenge begins TODAY!  Check out the “Events” section for more details.  I have made a Facebook group for all those who will be in the challenge- I will post reminders there, and it will also be a place to share recipes, struggles, victories, etc.  (I will add you once you sign up, or you can message CrossFit Hyannis to add you to the group).  Remember by the end of this week (preferably by Thursday) you need to have  paid your $10, have your body measurements done, your goal sheet in, and your goals posted to SocialWOD.  By the end of the weekend, you must have all of the three benchmark workouts completed- we will be doing them this week, but if you miss a day come to open gym to do them.

IT IS YOUR RESPONSIBILITY TO TRACK YOUR POINTS AND DO YOUR FOOD JOURNAL.  :)

Good luck to all those who are doing the Challenge- I look forward to sharing the journey with you!!!  If there are foods you aren’t sure about- ask!  Most importantly remember to follow the “spirit of the law” and the intent of the paleo lifestyle.  If you find yourself, spoon in hand, looking into an empty jar of almond butter with a queasy feeling in your stomach- you may have wandered from the “intent” of paleo.  If you find yourself dipping your pound of bacon in honey and eating it with a side of a dozen “paleo” muffins… you likely have wandered way from the “intent” of paleo.  Be smart.  Eat clean, eat well, and feel better.  By the end of the month you’ll be ready for anything…. perhaps-

MORE EXCITING NEWS:

THE CLASH ON THE CAPE: TWO-DAY CROSSFIT COMPETITION

Co-hosted by CrossFit Hyannis and CrossFit Rumble

This two-day competition on February 9-10 will be a great way to push yourself and test your fitness. Day One will be at CrossFit Hyannis and will consist of three individual WODs. Based on the rankings of Day One each competitor will be placed on a team with a member of the opposite sex for the second day of competition at CrossFit Rumble. Day Two will consist of a guaranteed two partner WODs for each team, with the topped ranking teams moving on to the Final WOD.

CrossFit teaches us to be ready for anything. How do you compete by yourself? Can you work as a team, even if you’re just meeting partner? Come to the Clash on the Cape and find out!

There will be both RX and scaled divisions. Registration for this two-day event is $60, with part of the proceeds going to Sandy Hook Elementary Victim Relief.

Register today at http://clashonthecape.eventbrite.com/

WODs will be posted before the competition.

WE WOULD APPRECIATE ANY VOLUNTEERS FOR JUDGING, ETC.!!!!!!!!!!!!!!!!!!!!!

See Katie with any questions, or if you would like to volunteer!
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