Yummy Paleo Stuffed Peppers – http://www.primal-palate.com/2010/08/spicy-stuffed-peppers.html
Congratulations, you have almost completed your 30 days of your Paleo experience. I will be in the gym from 11:00am to 11:30am on Saturday, February 4th to retest your measurements. The Christine benchmark workout and max weighted chinups will be retested within the next week. Please contact Deanna@crossfitzone.ca to set up a time.
If you did the workout on Tuesday, you can use your score for the weighted pullups, but we will be using the body weight that we record on Saturday.
What did you learn in the month of January?
Will you be continuing the Paleo diet/ the zone you chose? Explain
What results did you notice from the lifestyle changes?
What did you find was the hardest? Easiest?
Today’s Workout:
Buy In – 20 double unders, 15 jump squats, 10 burpees
WOD –
A – “Burning Ring of Fire”
21-15-9 reps for time:
- ring dips
- box jumps 20″/24″
Rest 5 minutes between workouts. If done in heats, stagger start times
B) “BJ Heaven”
On the minute for 7 minutes:
20 box jumps 20″/24″
*** Score each part separately, part 2 = total reps***
Zone 3 – RX dips scaled to 12-9-6 reps
Zone 2 – Scale to assisted dips
Zone 1 – Scale dips to pushups and box height as needeed
Cash Out – MWOD
- Calf stretch against wall (straight leg and bent)
- Roll out triceps with lacrosse ball while extending your forearm
- Stretch shoulders with rubber band
