For time:

30 L-Pull-ups

10 Ring Push-ups

20 L-Pull-ups

20 Ring Push-ups

10 L-Pull-ups

30 Ring Push-ups

“Cash Out”

50 GHD Sit-ups

Crossfit Total

Back Squat (1,1,1 reps) 1 RM

Press (1,1,1 reps) 1 RM

Deadlift (1,1,1 Reps) 1 RM

CFT= 1 BS + 1 Press + 1 DL

Rules:

1.  3 single rep attempts at each lift (1, 1, 1 reps)

2.  Combine best 1 RM from BS, Press, DL to equal your CF Total

I would advise you to work up to 3 heavy singles using the following sets/reps:

Example for Back Squat (assuming I want to try to squat 250)

Warm-up Sets

1 set x 5reps x 45 lbs (1x5x45)

1x5x95

1x3x135

1x2x185

Working Sets

1×215, 1×235, 1×250 PB (Personal Best)

Ever tried to make your own Paleo Kits?

Traveling doesn’t have to mean that your Paleo world falls apart.  We mention this often, but PLAN AHEAD!  Foraging for a Paleo meal at the airport or on the road is no easy task.  The baggies take 1 minute each to prepare and will provide enough sound solid nutrition to fill you up for awhile!

TONYA – CROSSFIT MAXIMUS 

DL/Burpee Team WOD – Ling and Brad doing what they do best, kicking @$$!

AMRAP in 15 minutes:

9 Overhead Squats (OHS)

6 Knees to Elbows (KTE’s)

3 Handstand Push-ups (HSPU’s)

* AMRAP = As Many Rounds As Possible

Crossfit Maximus Mock Qualifier Sat 3rd-Sun 4th

WOD Times:

Sat – Wod 1, 9:oo am

Wod 2, 5:00 pm

Sun – Wod 3, Heat 1 at 1:30 pm, Heat 2 at 2:00 pm

Wod 4, 5:00 pm (The Maximus Final Event)

THIS ARTICLE SHOULD CLEAR UP ANY CONFUSION on the Crossfit Total

How not to shop!

Paleo Testimonies!

If you have a Paleo Challenge Testimony,

Please email it to me at kelli@crossfitmaximus.com 

Here is one so far:

” I am down to 126.6 lbs. as of this morning–from 134.4 at the start of the challenge! I am so happy!! I think it is working because I am being so strict!! I hope I can stick to it! ” -Carol Crossfit Maximus

Elizabeth Parsons, rocking her new re-usable hand grips

WOD

5 Rounds for time:

500m Row

400m Run

REST!

Open Gym 2-5 pm

Typical Structure for a Crossfit WOD

General Warm-up: This can be a 500m Row, or specific to your needs.  For example:  you’re a football player try 5×50 yd sprints, or a wrestler could try 10 minutes of drills he/she knows they need to work on.  If you have an injury this is a good time to pay attention to it on the foam roller, or doing therapeutic exercises.

Skill Development:  This could include practicing the movements you will use in your wod, or movements that you know you need to work on.  Some examples of skill exercises would be practicing a barbell movements with pvc pipe, empty bar, or lighter weight.  You might also try gymnastics skills such as kipping pull-ups, muscle-ups, L-Sits, or the ever-elusive handstand push-up.  Again, you can make this time specific to your needs.

The WOD:  Time for form, proper exercise mechanics, and INTENSITY!  This is time to work, depending on your ability level and familiarity with Crossfit this will determine what your goal should be for the wod.  Proper form and mechanics should ALWAYS come first!  Only after these are mastered in your beginner phase should you then increase the intensity according to your body’s individual tolerance.  If you have been doing Crossfit long enough to have established correct mechanics and a higher work capacity, this is time to increase your intensity!  Time to get comfortable, with being Uncomfortable.  This can be done by increasing the weight to the “Rx’d”, or closer to it, transitioning faster between exercises, or by not substituting movements you find difficult.

“Cash Out”.  If for some reason you are crazy enough to want to do MORE work, that is what we call this period.  You could try Thrusters for max reps with 95 lbs,  a max set of Pull-ups, or 50 GHD Sit-ups.  Make this time concurrent with your “Sport” or Crossfit Goals.  Whatever you would NOT want to see written on the WOD Board…. DO THAT!

Cool Down:  The conclusion.  Again, perfect time for you to stretch those “Tight Hamstrings,” or use the Foam Roller to loosen up those sore quadriceps.  Take care of your body now, it will take care of you when you need it.  Would you expect your car to run at optimal performance if you never performed maintenance  on it?  Of course not.

Sorry for all the grammatical errors

Paleo Pizza

Paleo Pizza
Scott Hagnas
February 2006

I am sure that I am not alone in my occasional longing for pizza since switching to eating Paleo. Pizza is a food that seems off-limits for those following a Paleo eating plan. After all, what would pizza be without the doughy crust and cheese? I decided to try to come up with a version that would nix the grain and dairy, and still taste good! This is my basic pizza recipe. You can alter it and add whatever veggies and meats that you like to make your favorite style of pizza.

25 minutes prep, 30 minutes cook time

-3 tsp olive oil, divided
-1 cup ground almonds or other nuts
-3 Tbs cashew butter or preferably almond butter
-1/3 cup egg whites
-1/2 cup chopped onion
-2 cloves minced garlic
-1 chopped red pepper
-1/2 cup halved grape tomatoes
-1 large Italian sausage, cut in 1/2″ slices
-1/2 cup marinara sauce
-1/2 tsp oregano
-1/2 tsp fennel seed

Mix ground nuts, cashew butter, and egg whites in a small bowl. Grease a pizza baking sheet or similar with 2 tsp of olive oil, then spread the “dough” mixture over it, making a 1/4″ thick crust. Preheat the oven to 250 F. In a skillet, add the remaining olive oil and the sliced sausage. Cook until browned, then remove the sausage to a small bowl. Add the garlic, onions, and red pepper to the skillet. Sauté the veggies lightly, making sure not to let them get too soft.

Cover the dough with the marinara sauce, then add the meat and vegetables, excluding the tomatoes. Add the oregano and fennel seed, then bake for 30 minutes. Remove from oven, add the halved tomatoes, and serve! Use a large spatula to carefully remove the slices from the pan, as the nutty “dough” won’t be as crisp as traditional grain dough. Makes 4 servings.

Zone info (per serving): 1/2 carb block, 1 protein block, 10 fat blocks

With a Team of 4

As Many Reps As Possible in 20 Minutes:

Deadlift, for reps

Burpees, for reps

*RULES*

1. Only 2 persons working at one time

2. Score = combined total of reps for DL/Burpees

Cash Out

“Death by 50m”

Row 50m on the first minute, 100m on the second minute, 150m on the third minute…..

Continue as long as you’re able till you can’t complete the required distance in that minute!

Hint – How to set-up the Rower:  Select workout, new workout, intervals for time, set time for 1 minute, rest is o.

Best of Luck to all those running the Race for the Cure 5k!

We will meet at 8:30 am in front of Giacomo’s Deli on N. Limestone

Race begins at 9:00 am!

Paleo Challenge Day 19

Paleo Pancakes!!

This will make enough for 2 people. We also added a side of scrambled eggs with sweet bell pepper sausage and pepper.

2 whole eggs
1/2 cup almond meal
1/2 cup coconut milk
1 apple, cored and chunked
2 tsp cinnamon
1 tsp vanilla extract
1/2 pint fresh blueberries
coconut oil for cooking

Combine all ingredients, except blueberries, into a blender or food processor and blend until smooth. Pour into a bowl and add blueberries. Heat a large pan on medium heat; add coconut oil and cook small pancakes 2-3 minutes on each side (these are hard to flip, so when they are ready, jab the spatula underneath fast)

WOD

For time:

200m Run

21 Box Jumps

21 SDLHP

400m Run

15 Box Jumps

15 SDLHP

800m Run

9 Box Jumps

9 SDLHP

Check out the latest News Update!

We are hosting a “Crossfit Games Mock Qualifier” next

Saturday October 3rd & 4th

Bo getting his Squat on; Matt and Brig at the ready to spot!

Notice they use a 2 Person spot, NOT the “Spot from behind – trying to get crushed by a dumped bar – kind”.

Calling the Press the “Shoulder Press” is like calling the Squat “the Leg Squat.” – Mark Rippetoe

Warm-up

500m Row

15 Pull-ups (work on kip)

Press PVC Skill work

WOD

Press

1 – 1 – 1 – 1 – 1 – 1 – 1, find 1RM

*1 RM = 1 Rep Max

“Strong people are harder to kill, and more useful in general.”

- Mark Rippetoe

5 Rounds for time:

400m Run

15 KTE’s

20 Wall Balls

25 Push-ups

Crossfit Strength Bias Article – Need a stronger dose of Crossfit?

Basic Strength Standards

Strong enough?- By Mark Rippetoe

Paleo Ice Cream!!!!

This is a fairly simple recipe for a paleo dessert: paleo blueberry ice cream.
Paleo Blueberry Ice Cream
1 can coconut milk (full fat)
2 cups frozen berries
1 tsp vanilla extract

1. Blend all ingredients together in a blender.
2. Pour into individual cups.
3. Place in freezer for 1-2 hours until thickened. I don’t recommend freezing them solid, unless you want something more like an italian ice instead of an ice cream.

Hope everyone is hanging in there.  Post comments, recipes, and questions below.

Is Crossfit a cult?  Post thoughts to comments.

WOD

For time:

15 Full Snatches

25m Lunge

10 Full Snatches

50m Lunge

5 Full Snatches

100m Lunge

Rest!

Why you need to use the foam roller

If you haven’t turned in your paleo challenge points for the week, please email your respective Team Leaders.  Kelli – Kelfuz@aol.com or Freeman – usmc90210@aol.com.

If you haven’t already registered for the Race For The Cure 5k this saturday please do so HERE. The Race For the Cure will take placce this Saturday September 26th at 9:00 am.  The Crossfit Maximus Crew will meet before the race in front of the Courthouse, downtown Lexington.

*Open Gym only today, 2-5 pm.

“Maverick and Goose”

- “You can be my wingman any time.”

2 Person team will complete:

800m Relay Run

80 Wall Balls

80 SDLHP

80 Box Jumps

800m Relay Run

80 Push-Press

80 Burpees

80 Sit-ups

800m Relay Run

*Only 1 athlete can be working (or running) at the same time, and each exercise must be completed before moving on to the next.  This workout will be scaled appropriately if needed.  Be a good wingman or, wingwoman.

Paleo Night at bd’s Mongolian Grill in Hamburg Pavilion at 7:00 pm!

If you are coming please let us know by placing a check mark by your name on the Paleo Challenge Board.

Jeremy Clipson hits his 1RM Back Squat

Warm-up

2 Rounds of Burpee Run

WOD

For time:

400m Run

2 Hang Power Cleans

4 Push-Presses

10 KTE’s

4 Hang Power Cleans

8 Push-Presses

10 KTE’s

6 Hang Power Cleans

12 Push-Presses

10 KTE’s

4 Hang Power Cleans

8 Push-Presses

10 KTE’s

2 Hang Power Cleans

4 Push-Presses

10 KTE’s

400m Run

Paleo Dinner Night at bd’s Mongolian Grill this Saturday Sep. 19th at 7:00 pm.

Shelena & Logan Barrett are having a Wedding Reception!!!

October 3rd at 4 pm

Meat and Music Provided!

Bring a dish and drinks!

143 Georgetown Rd.

Midway, KY 40347 – off 64 – 2 Miles on the left

The Back Squat

Low Bar Back Squat with Rippetoe

Warm-up

400m Run

150 Jump Rope Singles

Back Squat – skill work under the bar

WOD

Back Squat

1 – 1 – 1 – 1 – 1 – 1 – 1, find 1RM

*1RM = 1 Rep Max, or the heaviest weight you can lift for one repetition with correct form.