Sunday, November 29, 2009

Paleo Zone snacks

4 simple steps to building paleo zone friendly snacks.

#1 find paleo friendly mix. ive got dried cherries (cherry,sugar, water) lara bar (cherries, almonds, dates, coconut, raw coco, banana) jerky and mixed nuts (almonds, sunflower, pumpkin, pecans, walnuts, and pine nuts).

#2 decide what size block snack u want. then cut and weigh. im building 4 blocks snacks. 2 blks early in the day 2blks to finish the day.

#3 size it up. maybe alittle extra fat!


#4 bag it! enjoy.

Wednesday, November 25, 2009

KETTLEBELL WOD 11/25


SNATCH/RUSSIAN SWINGS

3 SNATCH/ 2 RUSSIAN SWINGS
3/ 4 RUSSINAN SWINGS
3/6, 3/8, 3/10, 3/12, 3/14, 3/16, 3/18, 3/20
AND DOWN THE LADDER
3/18, 3/16.......FINISH 3 SNATCH/ 2 RUSSIAN SWINGS

Tuesday, November 24, 2009

KETTLEBELL WOD 11/24


4 ROUNDS

21 AMERICAN KETTLEBELL SWINGS
15 FIGURE 8 TO UPPERCUT
9 PULL UPS

Monday, November 23, 2009

KETTLEBELL HIGHLIGHTS


Monica Putnam swings and runs with a 20lb vest. Stepping it up during her 5:15pm kettlebell wod.

Thursday, November 19, 2009

KETTLEBELL WOD 11/19


50 RUSSIAN SWINGS
800M RUN
50 RUSSIAN SWINGS
500M ROW
50 RUSSIAN SWINGS

Tuesday, November 17, 2009

KETTLEBELL WOD 10/17


3 ROUNDS

#1 #2 #3
21 15 9 SNATCH
15 9 21 FIGURE 8 W UPPERCUT
9 21 15 21' BOX JUMP

Monday, November 16, 2009

Friday, November 13, 2009

Thursday, November 12, 2009

KETTLEBELL WOD 11/12


3 ROUNDS

30 DUAL KETTLEBELL SNATCH
30 MED BALL WALL BALL

Wednesday, November 11, 2009

KE'TTLEBELL WOD 11/10


3 RDS

35 BOX JUMP
25 DUAL KETTLEBELL CLEANS
15 PUSH UPS

Sunday, November 8, 2009

KBELL vid

KETTLEBELL WOD 11/7

Great Job to all who came out for saturdays free kettlebell wod.



50 Push Press
50 American Swings
100ft lunge w kettlebell pass
35 Push Press
35 American Swings
100ft lunge w kettlebell pass
20 Push Press
20 American Swings
100ft lunge w kettlebell pass
Finish: 400m kettlebell farmers walk

KETTLEBELL WOD 11/7

Thursday, November 5, 2009

KETTLEBELL WOD 11/5


9 ONE ARM DEADLIFT R/L
7 KETTLEBELL RUSSINA SWINGS
5 POWER SWINGS
3 AMERICAN SWINGS
X3 + 400M RUN= 1 RD

3 ROUNDS TOTAL

Tuesday, November 3, 2009

FREE KETTLEBELL WOD


Nov. 7 saturday 8am at Crossfit Central. check crossfitcentral.com for RSVP

Monday, November 2, 2009

KETTLEBELL WOD 11/2


1 MIN WORK 1 MIN REST

MAX REPS

PULL UPS
ROPE DRILLS
POWER SWING
THUSTERS

20 MIN