The Paleo Challenge begins this Sunday, October 2nd at 12 PM. Here is some very important information about the challenge and also some things that you should do before Sunday in order to be ready to make some awesome stuff happen:
1. Create a Gmail account
Go to Gmail.com and click the red button in the top right corner that says "Create An Account." Follow all the instructions on the site and fill out all the info it asks for. When it asks you for your email you will use the following template: first initial, last name dot 818 paleo posse @ gmail dot com. So if my name is John Doe, my new account is "email@example.com." If you have any trouble with this, let us know and we'll help you getting this set up.
This account is required for a couple reasons: 1) to participate in the online google groups forum, 2) to have access to the official paleo challenge food log. Both of these are required for the challenge. We can help if you have any issues with these, so no excuses.
2. Be ready to take your picture
Fellas, gym shorts and no shirt. Ladies, sports bras and gym bottoms.
3. Be ready to take notes
Bring a note book or a laptop in order to take notes during the seminar. There will be a lot of information and it'll be a lot easier to remember all this if you have it written down somewhere.
The Wreck Shop
Awesome job at last week's Wreck Shop, everyone! Great PRs were set, we all had a wonderful time and we're going to keep that energy going by having themes every week. This week's theme….Overhead Squats! Come in and work on your shoulder mobility, follow it up with work on some of your overhead weaknesses, then hit up this week's Wreck Shop Challenge: 15RM Overhead Squat. The goal is bodyweight.
Remember that the Wreck Shop is free for unlimited students, $5 per session for 4x per week students, $7.50 per session for 3x per week students, and $10 for 2x per week students and you'll have to buy a minimum of a 5 session punch pass (which will never expire). The Wreck Shop works exactly like class: you must sign in before you come. And just FYI, the sessions you purchase for the Wreck Shop are separate from the classes you already have.
Today, tomorrow, and Saturday of this week! This is gonna be freaking awesome and you're all going to love it. Bring your friends, family, and co-workers and be their ambassador to CrossFit 818! You'll help them enjoy themselves by making sure they sign a waiver, along with guiding them through the warm-ups, the movements, and the class in general.
All the workouts over these three days are team oriented and will serve as a great introduction to what CrossFit is all about and how our program at CF818 works.
Bring-A-Friend Day Workout #1
AMRAP in 5 min, followed by 1 min rest, for each: (one person works @ a time)
9 Deadlifts (M: 135 lbs, W: 95 lbs)
9 Push Ups
6 Power Cleans (M: 135 lbs, W: 95 lbs)
6 Hand Release push ups
3 Power Clean & Jerks (M: 135 lbs, W: 95 lbs)
Score: total reps for each round
Posted by Armen.