Test 3 + Getting Paleo Buy-In at Home. Monday Jan 17th

60 sec static hold on pullup bar or 10 pullups
10 pushups
10 Hip Extensions
10 Air Squats
10 Empty Bar SDHP 
10 Empty Bar Push Press
Row 10 calories at a moderate pace (start to get out of breath)
then load up and warmup for the WOD
THIS IS TEST #3:  1 Min, Multi-Modality Anaerobic Lactic.
We are rapidly approaching the “suck-zone” of 2-5 minutes (i.e. that starts next week).  More traditional couplets and triplets will start to pop up (classic CrossFit named WODs).  I’ve got the database and graphs built.  I’ll reveal the baseline data after week 8 of this.  Next week is 2 minute test and the following week is time “range” of approx 3-6 minutes to complete a task.
Fight Nearly Gone Bad.
The TEST portion of this WOD is only your score for the first round.  The other rounds are just for the purposes of the workout.

Round 1

  • 1 min AMRAP Sumo Deadlift High Pull (85lb/55lb)
  • rest 2 minutes
  • 1 min AMRAP Push Press (85lb/55lb)
  • rest 2 minutes
  • 1 min AMRAP air squats
  • Rest 2 minutes
  • 1 min Rowing for Calorie (DAMPER 5)
  • rest 2 minutes
Round 2
  • Same as round 1 but no rest between exercises and 1 minute rest prior to round 3
Round 3
  • Same as Round 2
Post ONLY score to first round on blog as follows;
SDHP reps + Push Press reps + Air Squat Reps + Calories rowed = TOTAL
  • SDHP: bar must go from floor to mid-neck.  At top (mid-neck), hips and knees must be extended (don’t pull yourself under the bar).
  • Push Press: no jerking (don’t re-bend under it).  Full lockout overhead)
  • Air Squat: Hips below parallel, knees AND hips fully open at top.
Here’s a great series of resources from Everyday Paleo’s Sarah Fragoso.  If you’ve got questions about implementing healthier eating at home for the family (including young and older kids), checkout Sarah’s webpage, interview and pre-order the book.

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