Tagged as: clean

“Ice Monster”

Friday, January 20, 2012

Paleo Challenge Blog (Day 12)

Everything we do is scalable. Women, children, obese, elderly, wounded warriors, Moms, special forces, elite athletes are all doing Crossfit.  Workouts are modified as needed to be accessible by anyone yet challenging to everyone.  The CrossFit community is accessible to children, senior citizens, morbidly obese, and handicapped.  CrossFit is also the conditioning system of choice for SWAT teams, military special forces, Olympians, and professional athletes.  Like singing, it takes a moment to learn, and a lifetime to master.

Rob is the man. Most humble guy you’ll ever meet.

Today’s Workout

Skill: Power Clean, Squat Clean, Jerk, Thruster

800+ meter wall with Medicine Ball
Max reps Barbell “Ground to Overhead”

  • Level 3 (200/135)
  • Level 2 (135/95)
  • Level 1 (95/55)

Cash out: Hand Stand and Dips skill work


Skill: Barbell Complex
Strength & Conditioning:
“The Bear”
5 rounds: 7 consecutive reps: add load between sets when possible: you cannot drop the bar during the set.

Push Press
Back Squat
Behind the Neck Push Press

Go for max load.

WOD demo: The Bear

When we say “suffer” we don’t mean the kind of torture emulated by mobsters. We speak of suffering in the form of sweating, high heart rates, and heavy breathing. Getting comfortable with that oh so uncomfortable feeling is a difficult task. Not only do we ask you to push through the thoughts of quitting, we ask you to push hard until those feelings go away. The saying is true, “pain is temporary, but pride is forever.”