Monday the 28th of September, 2009

CONGRATULATIONS to Rene, the winner of our 7 week Paleo Lean Out Challenge!

Rene had never done CrossFit or paleo eating prior.

Before

Seven weeks of whole foods and CrossFit later...

Stats:
Weight: 178 # to 169#
Waist: 37.5" to 34"
Hips: 38.5" to 37"

Although we had some good competition in the 305 Lean Out Challenge with great results, we had to choose one winner. Everyone who stuck with it saw improvements in performance, well being, and aesthetics.

"The Chief"
Max Rounds in 3 Min. of:
3 Power Cleans @135#/95#
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 Cycles.

Post rounds completed for each of the 5 cycles.

First posted on the CrossFit main site on September 14, 2008

Articles:

• Rene you're famous! Robb Wolf (CrossFit Nutrition Guru) did a mini blog post about our competition.
  

Wednesday the 27th of May, 2009

Power Cleans
1-1-1-1-1-1-1

Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.

Notes, tools, articles and ephemera:

• Daily Diet Dose: Paleo-friendly dried meat (jerky) recipe.
• Apparently Ron Paul believes in Raw Milk.
• New York Times article on the raw milk debate.
• CrossFit Threshold announced the Saturday WOD for this weekend and it looks awesome.
• Corrective coaching on the Power Clean from Michael Bewley at the University of Dayton.