Push Press 3-3-3-2-2-2-1-1-1 Reps

“The Finisher” Row 500m as fast as you can!

Today’s workouts:  noon, 5:30pm

Larry Emerson Creator Of Jen Bars is coming by at 6:30pm tonight with bars for sale and samples. They are delicious so plan on sticking around after the workout for a few.

From The CrossFit Journal January 2003:

The Push Press
a. Set up: The set up is the same as the shoulder press.
b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be between 1/5 and 1⁄4 of a squat in depth.
c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
d. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms are fully extended.

The Push Jerk:
a. Set up: The set up is the same as for the shoulder press and push press.
b. Dip: The dip is identical to the push press
c. Drive: The drive is identical to the push press
d. Press and Dip: This time instead of just pressing, you press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
e. Finish: Stand or Squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.

This is Played in Four 7 Minute Quarters with a minute rest between Quarters and a 2 Minute Half-Time Rest.

Your score 7 Points, A TouchDown Each Time You Do:

15 Box Jumps (24″/20″)

10 Pull-ups

5 Hang Cleans (#135/#95)

Row 200m

You Score 3 Points, A Field Goal for each 50 Double-Unders or 25 GHD Back Extensions

In order to score you MUST complete ALL the reps during the quarter

(If you did Jackie yesterday, you may choose call an “audible”)

A BIG thanks and congratulations to everyone who participated in the 2010 Paleo Challenge. The winners were Darcy and Victor! Awesome Job! In terms of both body composition and performance, it was very apparent the improvements that everyone made. Whether you decide to embrace the Paleo Diet as part of your daily life or not, hopefully, you learned a few things about nutrition and about yourself that will continue to benefit you in the future. We are always here should you have questions…and of course there is a wealth of information online and in print. Continue to experiment and find out what really works best for you.

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Don’t Forget…

Paleo Challenge Starts at 6:00pm at the Gym UFC 109 Starts around 8:00pm. Good Food. Fun Times Be There!

5 Rounds For time
10 Squat Clean #135/#95
10 Floor Wipers #135/#95
10 KB Swing American #53/#35

Today’s Workouts:  6am, 7am, noon, Open Gym 1:30pm – 5:30pm

Each Team Of 2 People Completes:
30 Wall Ball #20/#12
30 Slam Ball #20/#12
3 Tire Flips
As Many Rounds As Possible In 20 Minutes
These are teams numbers so the reps do not have to be evenly dispersed. However, each Rx’d # of reps must be completed by the team before moving to the next exercise.

Today’s Workouts:  6am, 7am, noon, 5:30pm, 6:30pm

For Potential NEW MEMBERS: We have had a few calls recently asking if we have a waiting list to join. We do not…Call today and come workout today! We have 5000 square feet of gym space and a lot of equipment. So while January 2010 has been our best month ever, don’t worry…we still have room for you AND your friends!

Don’t Forget We Are Having Our Paleo Challange Awards Party This Staurday Starting At 6:00pm. We’ll Also Be Watching UFC 109. Come Join Us For Some Great Food & Fun Even If You Are Not Part Of The Paleo Challenge.