Sweet WOD! I wanted to do some squat cleans. Perfect

6am had 19 peeps tearing this wod up....
Had the pleasure of meeting Marshall today..its funny because his form on squat cleans during warm ups was awful, ney pathetic..lol.....but during the wod as he got tired his form became perfect. Great job.
Also I had Shawna for the first time and her form was perfect...she must have good coaches, because all I had to say to her was hi and bye...lol.
Juanell and Elsa joined us and really did great. Cabby, Matt 6am, Tyler and Alan man-handled the #135 squat cleans...and the She Devils (Nancy, Eleni, Anita, Kerri and Maren)did their normal no non-sense bang up job!!
We miss Michelle...and she's not allowed back until Monday.

We will miss Desiree "the Flyer"...please keep in touch with us!! Today was her last day.

After the wod Big Kevin got extra credit by trying to bench #135... 100 times as fast as possible.
He got 50 in 5 min!! 7 reps better than last week and on his way to getting the 100.

I don't know if you saw this on One World web page
" Angela Lim will be hosting an open training session that is free to anyone from any gym who has attended one of her clean or snatch workshops. The cost for Saturday's session (10:30 am to 12:30 pm) is $20."
She came to our gym a while back, and I did watcher coach the clean and she's great, definitely a must for most of our athletes.

FYI....6am did 7 lunge steps per leg....(14 total)
did we do it right? or is it 7 total lunge steps?
VEGAS IS A GRINDER....

That article is scary!!! Please read it if you've been experimenting with dietary supplements to help aid your performance.
We are designed to run on food. If you want to run better, eat better food.

7 total steps (that means you'll step 3 with one leg and 4 with the other).

It's okay 6am'ers. I am sure you monsters handled it.

-jj

Well shoot!! No wonder I was dead after the 1st round of lunges!!!:)

Today was supposed to be a rest day, but I had to do Vegas.

8 rounds + 4 squat cleans. RX.

I thought of this workout while watching the final workout of the 2009 CrossFit Games, wondering how I could bring a little sample of that workout to DCF, and make it accessible to everyone.

ps-- I can't really move right now.

930 class- it was fun to wod with Meg, Andrew, Jeff, Jaz and Rodil. Meg rx'd it, like we all know she can. It so inspiring to watch Jaz rock it preggers!!

1030 class- Mel, Hector, Terry and Sarah C. Came in to try their luck. Hector Rxd. Nice work, brother.

Mountain I hate you for this WOD, in a good way. I found out the hard way that I have not been eating enough food to fuel me through a WOD. Working seven 12 hour shifts and sticking to paleo has been a hard adjustment. I was fine when I was off of work but since I have been back it became tough. I have been navigating through Robb Wolf's website and I think I finally fixed my problem.

Today after I got my ass kicked by "VEGAS", no seriously ask Jorgy. I went to T'Joes and made my own Paleo Kits-Almonds, Walnuts, Dried Strawberries, Dried Blueberries and Range Free Jerky. I mixed them up into seperate bags and I will snack on them throughout the nite. Eating while at work is tough when you have limited choices for example Taco Trucks, Jack in the Box and a lot of other garbage. So I often opt to not eating after 8pm and it really has effected my performance in WODS. I figure if I am going to eat crap I might as well not eat at all.

If any of you guys have some Paleo recipes please hook me up. I believe I have fixed my problem but more options could not hurt. Thanks!

"VEGAS" 5 Rounds + 5 Squat Cleans

Moises, when you bar-b-que - double or triple your meat. That way you can throw it in a tuperware and eat it anywhere: hamburgers, steaks, chicken. It's helped me big time.

Mountain, this was a brutal wod. Cruised the 1st 3-4 rounds. Then crashed and burned as the cleans caught up to me.

Vegas: 8 rounds. As Travis said, "I feel like I just woke up from a night in Vegas."

I did my best to catch Mountain. Nick saw me finish and added 1 more clean - so he got 8 rounds +1. My friend John a garage CrossFitter got 9 rounds with 75lbs.

Moises keep all your made up nut bags in the freezer because when you put them in baggies they tend to get stale. Pull them out the day you eat them. It is best to put them in tupperware.
Made a dish last week, stir fry ground sausage, tofu and kale. Do Paleo eat tofu??? Not sure.
But another great dish is beat 12 eggs and smashed a whole package of extra firm tofu in it, fry them like pancakes until golden brown. You can eat them right out of the frig. You can add whatever sauces on them. I use soya sauce with hot chili peppers in it. Great for breakfast.

VEGAS abused with me but at least i didnt lose any money. rough wod. 6 rounds + 3 squat cleans. never been so tired after 6 minutes! awesome classes today. everybody busted their aSS. awesome form by well everybody and legit burpees too. today we stressed landing flat on the ground and clapping overhead. makes a HUGE difference as opposed to just a regular ol burpee. god im destroyed. going to bed.

Just heard a new phrase while watching some rowing videos. "Channel the pain into the machine." I will have to remember that one for those 500m intervals when they come up again.

Thanks Craig and Yvonne, I will definitely try those things out. I mean its definitely helped you guys out, you both are ripped!!!

Thanks again!

8+5 S.C. at only 75 lbs. 1st time doing squat cleans