Is located…

HERE

Sorry if this change create any inconvenience but is part of our transition. Than you all for your understanding.

8:00 to 9:00

11:00 to 1:00 (You can start or at 11:00 or you can also start in between 11:50 and 12:00)

5:30 to 6:30

PLEASE COMMENT!

Also, come dressed up in a costume (one that is conducive to working out) because it will be our Halloween WOD!

HERE!

RxD 5 Push Jerk M:135 W: 85+ 50 Double Unders (If 135/85 feels too light for you aaaaaaand you have good form, you can go for 155/95)

***If your Power Clean is good, you can power clean the weight and then perform the 5 Push jerks (ADVANCE)

**If you don’t feel that confident yet with your Power Clean, you can use the Squat Rack to get into the starting position

Push Jerk Video 1

Push Jerk Video 2 (Push jerk perform after a Power Clean)

Push jerk (Benefit)

Push Jerk Scale: M: 115-95-85, W: 75-65-55

Double under scale is: 25 if you can do it, but is taken for ever. If you can do DU, you can do singles. 1 Double Under =4 singles so, you have to do 200 singles per round.

***In the future i am just going to allow the beginners in TCF to scale the DU into singles, everybody else suffer.

**I want all of you with your own Jump rope. Share jump ropes is like share underwear.

Alright champs this will be my full review of the book written by Robb Wolf (click the link to get info about him).

This is the second book I read about the topic, the Paleolithic Diet. The first book was written by Lorain Cordain in 2002 and was pretty good. So, the first question we can ask here is: This second book, is it bringing something new to the table? And the answer is yes and no. Yes, because it is adding some new info about the diet and brings a more simplistic (simplistic in a good way) approach, that makes it easier to read and follow if you want to start doing the Diet. I restarted doing the diet and after only 1 week I can see already the difference. No, if you already read the first book and you are already having fun with what you learned from that book. BUT, this book still adds some new info and explanations about how the body deals with this new way to eat. I would still buy it!

Robb Wolf has a good sense of humor during the book, so, even when he’s talking about some dense info, you don’t get bored at all. The book is itself a staring point for people who want to start and try this Diet and also start an exercise plan or, this new way to think about food. I highly recommend this book if you never read the first book, and I recommend this book if you already read the first one. Have fun reading this book and we can talk about Paleo Diet wherever you want.

Rose’s Review AKA Wife (also level One CF certified):

Whereas Loren Cordain focuses on eating this way for health and longevity solely, Robb Wolf adds a new dimension: he explores the notion that eating a Paleo diet can optimize weight loss and performance in the gym. Because he is the owner of a CrossFit gym and has trained clients for many years, he mentions in his book foods to avoid or moderate if you are trying to lose weight, such as limiting nut intake, cutting out fruits for a couple of weeks, etc. and exercises to do if you are new to working out – all things that Cordain never mentions. He also stresses that human beings are created for athletic performance – that each of us can reach the fitness level of an athlete and SHOULD. I don’t know about you, but this is quite comforting and inspiring to read! Finally, I think in general, Robb’s book is more specific (because since 2002, we have learned quite a deal more about the Paleo Diet and its benefits), practical, no-nonsense,  and laced with humor.

If you already own Cordain’s book, do you really need to go out and buy this one? No, not necessarily. However, I would at least go to Barnes and Noble or Books-a-Million one afternoon and skim through it – it does contain useful information that the first one does not have – especially review pages 197-270. Or hey, why not buy it? It’s not expensive, you can keep it as a reference guide, and there are some GREAT recipes included (Paleo pancakes and paleo pizza!!) Plus, it really is fun to read – many times I caught myself laughing out loud!

Tire flips 25 + 50  Box Jump + 500 meters (10 laps) Swim”SURPRISE”!

***UPDATE: Mandatory shower before getting into the pool. THANKS!

35 minutes GAP!

Tire Flips: Check this video!

Tire Flips RxD: M: 1 each tire, W: 2 each tire (Except if the super lady can lift the tire by herself with proper form)

Tire Flips Scale: First scale is to choose a smaller tire, and the second scale is receive help from my to lift)

Box Jump RxD: M: Swim Blocks, W:  tire +1 pallette

Box J. Scale: M: tire +1 pallette, W: just the tire

Swim RxD: 500 meters or 10 laps or 20 lengths

Swim Scale: 250 or 5 laps or 10 lengths (we do this scale if you are overwhelm with the WoD OR if is taken to long (more than 35 minutes)

***Recommendation: Have ready your pool equipment before you start the WoD. Transition will be part of the WoD. Faster the transition, better time!

Any questions?

ENJOY!!!!!!

I just add today a new widget that allow as to search for components or WoDs. Is not perfect, but I am working on it.

Please, start giving me suggestions or feed backs so i can make the program better everyday.

Thank you in advance.

RxD WoD: 4 KB Swing (M:2 pood W:1 pood) – 6 Burpees- 8 V-ups

KB Swing Scale: Find you a weight that allow you to keep decent form during your work out.

Burpees: Check this out! Pay attention on the regular BP and also in the modification (knees down). You ca use that modification if you can not do a regular push up and you are hitting the ground too hard.

The burpee is performed in four steps:

• Begin in a standing position.
• Drop into a squat position with your hands on the floor in front of you.
• Kick your feet back, while simultaneously lowering yourself into a pushup
• Immediately return your feet to the squat position, while simultaneously pushing up with your arms.
• Leap up as high as possible from the squat position with your arms overhead.

V-ups:

Any questions?

Enjoy!