Megan showing off a good SDHP
WOD
ROMIK focus
- shoulder myofascial work 5-10 min.
Strength/skill
- split jerk 1-1-1-1... 20 min to find max for today
MetCon
5 rounds for time:
- 10 DB squat cleans (45/25 - DBs touch the ground on every rep)
- 15 DB push press (45/25)
- 400m run
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Now those are some legit thrusters.
WOD
*ROMIK warm-up
Strength
- Split Jerk 1-1-1-1-1... 15-20 min; rest as needed
*Remember to check the archives under "Jerk" to see what you posted last time.
MetCon
4 rounds for time:
- 1k ride on Wattbike (damper 10, climb control 3)
- 25 box hops (24/20)
- 25 KB swings (70/53)
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The Paleo Pyramid
C.A.T. training schedule
Mon: single
Tues: single
Wed: double
Thurs: off
Fri: single
Sat: single
Sun: off
Welcome to Day 1 of the Holiday Damage Control project. Here are the details again:
*If you're up for 30 days of clean eating and consistent workouts, post to comments that you're "in" (if you haven't already), and get yourself a log book for recording your meals, snacks, and workouts. Then, begin to apply the following scoring system to whatever you eat and drink.
Perfect Paleo Day: 0 points
A "better" cheat: 1 point per serving (like a peice of dark chocolate, some dairy, peanut butter, cheese, nutrition bar, etc)
A more serious cheat: 2 points per serving (dessert, crackers, chips, candy, etc)
Alcohol: 3 points per serving/drink
Anything with gluten: 3 points per serving
A full cheat meal: 4 points (sandwich, pasta, pizza, etc)
A full cheat day: 12 points
*The person with the least amount of points on December 8th will WIN A FREE MONTH of membership plus a free month to give to a friend who has yet to join the Cadence family... Christmas gift maybe?? The only rule for the contest is to BE HONEST with yourself in your food logging and scoring. It's very easy to under report what you eat, so keep up with it as you go rather than trying to remember at the end of the day or week.
The workout factor
For every workout you complete, you may subtract 1 point from your score. So, if you workout 4 days/week, you can have a cheat meal and remain at 0 points. This could come in handy for the week of the 22nd.
For a full breakdown of what you should and shouldn't be eating, go get Rob Wolf's new book "The Paleo Solution", or Loren Cordain's book "The Paleo Diet", or check the FAQ page at www.thepaleodiet.com.
WOD
ROMIK
- Big 3 + few min. w the pain ball
Strength
- Split jerk 1-1-1-1-1... for 20 min; rest as needed bt attempts
MetCon
AMRAP in 15 min. of:
- 12 KB swing (2pd/1.5pd)
- 10 pull-ups
- 250m row
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