Friday, February 22, 2013

Don't forget we need your weekly points for the Paleo challenge today!! A big thank you to everyone that brought in the tasty, dessert samples from their week 3 challenge.   Your week 4 challenge for bonus points is take a photo of a totally Paleo restaurant meal.  Be specific about how it was prepared i.e., what oil, no butter, etc. 10 points for 1 partner or 25 points for both.

Here's a short video from my trip to California last weekend!! Omar and CJ did an awesome job trying to up there qualifying positions for the Youth World Championships this April in Tashkent, Uzbekistan (part of the former Soviet Union).   Omar went from #14 to the #9 ranking in the country and CJ is now ranked #1. Coach Ray Jones was also named the Head Coach for the Youth World Championships. Way to go Ray!!!
In the video you see Omar snatch 196# and clean & jerk 253# and 264#.  CJ snatches 180#, 187#, 193# and clean and jerks 240#, 248#, 257#.  All of CJ's lifts were Youth National records for 13-under boys at a body weight of 122#.


2 Rounds of:
10 Arm Swings
10 Leg Swings
10 Shoulder Dislocates
10 Kipping Glides
10 Walking Lunge

MOD
Strength
Weighted Ring Dips
5-5-5-5-5
For some this will be added weight. For some it may be body weight only, for some it may be body weight only and a broken set of 5 (ex. 3-1-1), and for some this will be achieved using bands.

WOD
Conditioning
With a continuously running clock do 1 Shoulder Press on the 1st minute, 2 Shoulder Presses on the 2nd minute, 3 on the 3rd, etc. Use 70-75% of 1RM. Begin each minute with 3 Box Jumps (24/20") or 5 Box Jumps for Rx+.

Rest 2:00
Then 1:00 ME Burpees. (try and beat Monday/ Wednesday or Thursday's number)

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