Strength/back squats 5X3 @ 80% of 1RM

WOD for time

5 rope ascents (scaled 5 burpees PER rope ascent)

5 clean & jerk (#135/#95)

4 rope ascent

4 clean & jerk

3 rope ascent 

3 clean & jerk

2 rope ascent

2 clean & jerk

1 rope ascent

1 clean & jerk

Strength/skill 

partner carry 400 meters (partners can switch as many times as needed)

WOD for time “Jackie”

1000 meter row

50 thrusters (#45/#35)

30 pull-ups

http://pd.crossfit.com/games/video/2011CFGR_SOUTHEAST_DAY3RECAP.mov

Check out the results from the Southeast Regional above!

Alright guys, the food log scores are in. The teams are even now that Cathy has joined Super Paleo1 She joined later in the week but updated her food log every day and got a score of 7 (the highest possible score). The Regulators (mount up) had the entire team post every day except one person, who still posted 6 of the 7 days. They got a total score of 90. Super Paleo had one person only post 5 times and one person only post once while everyone else posted all 7 days for a total score of 83. That gives the Regulators the victory this week and 2 points to bring the total score to 7-7 for the first two weeks.

Regulators, Please submit your team challenge to me by tonight at 7 and each team needs to pick one team member to participate in a bonus challenge!

CFB Challenge:

The CFB challenge for the week is going to be max reps of KB swings in 5 minutes. The weights are 53/35. You must use these weights for the score to count! It doesn’t matter what weights you’ve used in the past, guys have to use 53# and girls have to use 35#. If you are not a member at CFB and don’t have access to Kettlebells, you can use 55# dumbbells for men and 35# dumbbells for women. You can also come by the gym during a regular class time and do the challenge. If you’ve never done KB swings before, please come to the gym and get some instruction on the movement before trying it. Don’t get hurt! These are American Swings and the KB must get all the way overhead and the ears must clear the arms for the rep to count.

Team Challenge from the Regulators:

Dance off on the Kinect. 3 People will represent each team. There will be 3 dance-offs and the team with the best 2 out of 3 wins 2 points. Submit your players tonight. The dance-off will happen Thursday night at 7 if everyone can make that time! I encourage everyone to come watch and cheer on your teammates!

WOD:

“Grace”

30 Clean and Jerks (135/95)

For Time

Compare to:

110418, 110111

WOD:
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 squats
Run 1 Mile

Partition pull-ups, push-ups, squats as needed.

Human progression, including the discovery of agriculture.

THERE WILL BE ONLY ONE CLASS TOMORROW. IT WILL BE AT 11:30 AM! ENJOY YOUR MEMORIAL DAY!

Alright, guys the scores for the challenges are in. Super Paleo took both of the call-outs for 2 points earlier in the week. Erin topped Kyle in the “Helen” challenge and Amanda squeaked by Lydia in the burpee challenge. That brought the score to 4-4.

The team challenge from Super Paleo this week was 150 air squats for time. Super Paleo won this challenge for 2 more points to take the lead 6-4.

The Overhead max was a tie with the Regualtors taking the men’s point and Super Paleo taking the women’s point. Kyle and Ben lifted 235 and 250 respectively for a total of 485. However, Erin pulled the Super Paleo girls through with a 160 pound max, while Elizabeth Jackson and Courtney Herndon got impressive scores of 125 and 115 respectively for a total of 400.

This brings the total score to 7-5 with Super Paleo in the lead. I have not tallied up the food log posts yet, but the scores for that will be up tonight.

The Regulators need to submit a team challenge for next week and both teams need to pick one member for next week’s bonus challenge. However, the people who were in this week’s call-outs are not eligible for next week’s bonus challenges.

WOD:

35 Double-unders

1 Snatch

Seven rounds for time and max total weight. Only snatch can be attempted each round. Failed attempts are not counted for the total.

http://getpaleorecipes.com/

Alright, this is the last day to finish the challenges. Super Paleo is missing a lot of scores, so please come in and do the challenges! They have to be done by the end of today’s workout!!!!

WOD:

“Brenton”

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.