More snow? LOVE IT!!!…

Keep your eye on the site today and tomorrow for ongoing challenge data and make up workouts. I’ll also be covering, in functional detail: Cyclical Ketogenic Diets, Calorie and Calorie/Carb Cycling and Nuts & Bolts Intermittent Fasting.

… and Yes, we do have plenty of NewPrimal Paleo Fuel in the house to get you through your day. “Gourmet Jerkies in exotic flavors with Natural NutCrisps and dried fruits. The right amount of spice and sweetness. The right nutrients. Right now.” Todays mix is Bean Hill Farm’s Beef Jerky with Almond Chili Crispies.  Makes shoveling a pure pleasure. No, really.

To be sure I have your updated cell phone number email it to me at this email address so I can SMS you any last minute updates!

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Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• “Shovel This”
  • 3 rounds
    • 15 Thrusters 95#/65#
    • 15 Ball Slams 20#/15#
    • 15 Burpees
    • 15 Double Unders

Make up lists for the Challenge are up, substitute the full missed day for the current daily WOD, please double check and email me with corrections.

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We’re open but many roads are a mess, drive safe = drive slow, IF you have to drive…

Keep your eye on the site today and this week for ongoing challenge data and make up workouts. I’ll also be covering, in functional detail Cyclical Ketogenic Diets, Calorie and Calorie/Carb Cycling and Nuts & Bolts Intermittent Fasting.

… and Yes, we do have plenty of NewPrimal Paleo Fuel in the house to get you through your day. “Gourmet Jerkies in exotic flavors with Natural NutCrisps and dried fruits. The right amount of spice and sweetness. The right nutrients. Right now.” Todays mix is Bean Hill Farm’s Beef Jerky with Almond Chili Crispies.  Makes shoveling a pure pleasure. No, really.

To be sure I have your updated cell phone number email it to me at this email address so I can SMS you any last minute updates!

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Preheat:

Two Rounds:

Standard CFB Warmup

Skill Standards Testing, Day 6

• Kipping Pullups, best of Two Attempts
• Dips, Rings or Parallettes, total reps of three rounds
• Tabata Row
  

Make up lists for the Challenge will be up today, please double check and email me with corrections.

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Well, the weather looks… beautiful, actually, and not all that bad… but it’s supposed to get nasty around sunset and from the local Fairfax weather warning message comes the sage advice: “TRAVEL CONDITIONS TONIGHT ACROSS THE REGION WILL BE EXTREMELY DANGEROUS AND LIFE THREATENING. TRAVEL IS HIGHLY DISCOURAGED TONIGHT. HELP YOUR LOCAL AND STATE GOVERNMENT FIRST RESPONDERS AND TRANSPORTATION AGENCIES BY STAYING OFF THE ROADS.” So no class tonight and almost certainly no classes tomorrow morning…

Have fun in the snow, remember to alternate hands shoveling and get some pictures of your badass rogue snurpies!

To be sure I have your updated cell phone number email it to me at this email address so I can SMS you any last minute updates!

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No better sound in this life than the unbridled laughter of children.

Preheat:

Two Rounds:

Standard CFB Warmup

Skill Standards Testing, Day 5

• ‘Apocolypsia’
  
  • Five Rounds
    • 1 Minute Hang Power Cleans @ .75 x BW
    • 1 Minute Box Jumps, 24″/20″
    • 1 Minute Burpees
    • 1 Minute Rest
    • 
      record loads and total reps for all five rounds to comments

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Keep an eye on this blog for weather realated reschedulings both Friday and Saturday. To be sure I have your updated cell phone number email it to me at this email address so I can SMS you any last minute updates!

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For the past three days you have been in a challenge.
Bet you didn’t know that…

Breakaway’s ‘Best Ever’ Challenge for 2010

It’s not a Paleo Challenge, nor a Body Transformation Challenge, nor a Strength Challenge, nor an Endurance Challenge… it’s all of the above. I’m looking for a great reason to have a party. How about you and I become the Leanest, Strongest, Fittest we have ever been in our LIVES while fueling our day to day in the fundamentally best way to promote well being and a long, healthy life?… It’s time to be the best you have ever been and when this challenge is over, we’re going to party! Hmmmm… seems to end around Cinco de Mayo, wonder what’s on the paleo menu (or being poured at the Paleo Bar… ;->)

This week we start testing our personal benchmarks, a few each day, to determine where you stand (or lay, gasping on the ground) over a broad spectrum of athletic standards.  During the next twelve weeks we’ll have full blown Paleo Nutrition consulting, Paleo Shopping and Cooking and by the time we’re done, you’ll have a larder of Paleo recipes and techniques for success. We’ll have our weigh-ins and body compositions tested starting on Friday, February 5th. On Wednesday, May 5th, twelve weeks down the path, we’ll have retested all our benchmarks and body comp to see who has risen to the top of our categories: Most Improved Athlete, Walking Anatomy Chart and the Overall Winner.

We are going to pull out all the stops, this is going to be one helluva ride and you’re in. Where it goes is limited only by how bad you want to be Your Best Ever…. there’s even a prize I think you’ll like…

You need to confirm with me that you’re with us by emailing me at this address, this will get you on the mailing list for updates, events related to the contest… and for details on requirements, the prizes and weigh-ins.

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Preheat:

Two Rounds:

Standard CFB Warmup

Skill Standards Testing, Day 4

• Hand Stand Pushups
  • Two attempts (and yes, you get two mulligans if you miss the kick up, we ARE family, after all!) at max reps of FULL ROM HSPUs, absolutely NO ‘head-stand kipping’. Lot’s of available scaling possibilities, just keep an accurate record of your scaling for the re-visit the week of May 5th.
• “Cindy
  • • 20 minutes AMRAP
      5 Pullups
      10 Pushups
      15 Squats

• Max Rep GHD Sit-Ups
  
  • Max effort. One unbroken attempt of continuous GHS in strict form.
    

record time, total reps and scaling to comments

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Yes, We’re Open for the 6AM Class!

But no 7am today…

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As of Monday you are all in a challenge. Bet you didn’t know that…

Breakaway’s ‘Best Ever’ Challenge for 2010

It’s not a Paleo Challenge, nor a Body Transformation Challenge, nor a Strength Challenge, nor an Endurance Challenge… it’s all of the above. I’m looking for a great reason to have a party. How about you and I become the Leanest, Strongest, Fittest we have ever been in our LIVES while fueling our day to day in the fundamentally best way to promote well being and a long, healthy life?… It’s time to be the best you have ever been and when this challenge is over, we’re going to party! Hmmmm… seems to end around Cinco de Mayo, wonder what’s on the paleo menu (or being poured at the Paleo Bar… ;->)

This week we start testing our personal benchmarks, a few each day, to determine where you stand (or lay, gasping on the ground) over a broad spectrum of athletic standards.  During the next twelve weeks we’ll have full blown Paleo Nutrition consulting, Paleo Shopping and Cooking and by the time we’re done, you’ll have a larder of Paleo recipes and techniques for success. We’ll have our weigh-ins and body compositions tested starting on Friday, February 5th. On Wednesday, May 5th, twelve weeks down the path, we’ll have retested all our benchmarks and body comp to see who has risen to the top of our categories: Most Improved Athlete, Walking Anatomy Chart and the Overall Winner.

We are going to pull out all the stops, this is going to be one helluva ride and you’re in. Where it goes is limited only by how bad you want to be Your Best Ever…. there’s even a prize I think you’ll like…

You need to confirm with me that you’re with us by emailing me at this address, this will get you on the mailing list for updates, events related to the contest… and for details on requirements, the prizes and weigh-ins.

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Preheat:

Two Rounds:

Standard CFB Warmup

Skill Standards Testing, Day 3

• Overhead Squats 1-1-1
• 2000m Row

record load/time and scaling to comments

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There’s a free Performance Nutrition Town Hall Meeting tonight from 7-9pm, everyone is welcome, bring a friend! Bring pen and paper, we’re hammering out protein requirements, Block Cycles, Calorie/Carb Cycling and getting into Intermittant Fasting tonight. There will be some packs of NewPrimal Paleo Chips available, in case you need to top off the tank…. Hope to see you tonight.

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As of yesterday you are all in a challenge. Bet you didn’t know that…

Breakaway’s ‘Best Ever’ Challenge for 2010

It’s not a Paleo Challenge, nor a Body Transformation Challenge, nor a Strength Challenge, nor an Endurance Challenge… it’s all of the above. I’m looking for a great reason to have a party. How about you and I become the Leanest, Strongest, Fittest we have ever been in our LIVES while fueling our day to day in the fundamentally best way to promote well being and a long, healthy life?… It’s time to be the best you have ever been and when this challenge is over, we’re going to party! Hmmmm… seems to end around Cinco de Mayo, wonder what’s on the paleo menu (or being poured at the Paleo Bar… ;->)

This week we start testing our personal benchmarks, a few each day, to determine where you stand (or lay, gasping on the ground) over a broad spectrum of athletic standards.  During the next twelve weeks we’ll have full blown Paleo Nutrition consulting, Paleo Shopping and Cooking and by the time we’re done, you’ll have a larder of Paleo recipes and techniques for success. We’ll have our weigh-ins and body compositions tested starting on Friday, February 5th. On Wednesday, May 5th, twelve weeks down the path, we’ll have retested all our benchmarks and body comp to see who has risen to the top of our categories: Most Improved Athlete, Walking Anatomy Chart and the Overall Winner.

We are going to pull out all the stops, this is going to be one helluva ride and you’re in. Where it goes is limited only by how bad you want to be Your Best Ever…. there’s even a prize I think you’ll like…

You need to confirm with me that you’re with us by emailing me at this address, this will get you on the mailing list for updates, events related to the contest… and for details on requirements, the prizes and weigh-ins.

.

WOD:

Preheat:

Two Rounds:

Standard CFB Warmup

Skill Standards Testing, Day 2

• Body Squats, max reps in 60 seconds
• Pushups, max reps in 60 seconds
• DEAD HANG Pull-Ups, max reps: 1 Attempt
  • If you dont have your pull-up then max time static hold chin above the bar, 1 attempt
• Wall balls, max reps in 60 seconds
• KB Swings, max reps 1 Attempt, 55#/35#

record reps/times and scaling to comments

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.

Starting today you are all in a challenge. Bet you didn’t know that…

Breakaway’s ‘Your Best Ever’ Challenge for 2010

It’s not a Paleo Challenge, nor a Body Transformation Challenge, nor a Strength Challenge, nor an Endurance Challenge… it’s all of the above. I’m looking for a great reason to have a party. How about you and I become the Leanest, Strongest, Fittest we have ever been in our LIVES while fueling our day to day in the fundamentally best way to promote well being and a long, healthy life?… It’s time to be the best you have ever been and when this challenge is over, we’re going to party! Hmmmm… seems to end around Cinco de Mayo, wonder what’s on the paleo menu (or being poured at the Paleo Bar… ;->)

This week we start testing our personal benchmarks, a few each day, to determine where you stand (or lay, gasping on the ground) over a broad spectrum of athletic standards.  During the next twelve week we’ll have full blown Paleo Nutrition consulting, Paleo Shopping and Cooking and by the time we’re done, you’ll have a larder of Paleo recipes and techniques for success. We’ll have our weigh-ins and body compositions tested starting on Friday, February 5th. On Wednesday, May 5th, twelve weeks down the path, we’ll have retested all our benchmarks and body comp to see who has risen to the top of our categories: Most Improved Athlete, Walking Anatomy Chart and the Overall Winner.

We are going to pull out all the stops, this is going to be one helluva ride and you’re in. Where it goes is limited only by how bad you want to be Your Best Ever…. there’s even a prize I think you’ll like…

You need to confirm with me that you’re with us by emailing me at this address, this will get you on the mailing list for updates, events related to the contest… and for details on requirements, the prizes and weigh-ins.

Images courtesy of The CrossFit Journal

WOD:

Preheat:

Two Rounds:

Standard CFB Warmup

Skill Standards Testing, Day 1

• 500m Rowing Sprint, best of 2 Attempts
• Deadlift, best of 3 Attempts
• Press Overhead, best of 3 Attempts

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