New Website

From now on go here; http://www.crossfitjennings.com/

Paleo Challengers:
Some take aways from the workshop

1. No Grains or Legumes or Sugar (Watch out for corn syrup...it's in everything)

2. No Soy! (Poor source of protein, implemented in all sorts of health issues, lowers testosterone)

3. No Dairy for 30 Days

4. No Alcohol for 30 days

5. EAT REAL FOOD

6. If you can't pronounce it...don't eat it.

7. Keep your carb intake in the range of 50-100 grams/day

8. Eat when you are hungry. Stop when you are full. Forget about calories.

9. Get good sleep

10. Destress your life

11. Be prepared! Get rid of garbage in your house. Have real food available and meals planned. 

Check out for recipes and tips:

http://www.ancestralwellnessconcepts.com/

Challengers we are doing pictures your next class and if I don't have current measurements on you, we need to do that and get your weight. I will bring a scale. I highly suggest taking your own pictures in swim suit for yourself to see. Pictures don't lie and sometimes you need them to see the changes.

 I am excited to start and can not wait to what happens for us. Remember your 30 days does not start until you are truly following Paleo (no sugar in coffee. etc.)

Let's communicate and support each other. To your success!!

WOD

4 rounds for time:

20 Pull ups

30 KB Swing (50/35)

40 Squats

400 meter run

Iowa Bootcamp WOD:

For Time:

1 Lap

then 2 rounds

20 Push ups
25 Situps
30 Squats
1 lap

Saturday

no classes today. Paleo workshop 8-10am
Don't forget to print your packet from email.
Books and cookbooks will be on sale.
Our first social at 6:30pm
It's gonna be a great day of learning
And fun!!

Friday 10/7/11

WOD
5 rounds for time:
6 K2E
12 C2B pullups
24 wall balls (16/14)

Reminder: Paleo workshop Saturday 8am-10am
Crossfit party saturday night 6pm.
No classes saturday but you can work out with me at 6:45am
Fun Fun!!!

Thursday 10/6/11

* Paleo workshop: Those attending be sure to check your email for packet. You need to print it and bring it with you to the work shop.
No classes on saturday, however I will be working out at 6:45am if you want to join me.

WOD
4 Rounds for Time:
30 Push ups
15 SDLHP (135/95)

Wednesday 10/5/11

MEGANS BDAY WOD
( aka a## and abs)
3 rounds for time:
24 box jumps (24"/20")
24 weighted lunge steps
24 weighted situps

No time:
Alternating tabata
Reverse situp
Plank

Happy Birthday Meg!!!

10/4/11

WOD
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
handstand pushups
Deadlifts (225/135)
Slam balls (18/10)