Leap at the Opportunity

Thanks to everyone who came to the birthday party this evening and a special thanks to Alanna for organizing and baking so many great paleo deserts.  I know that a bunch of you also brought some awesome additions as well – so cool to have such great friends, who also happen to be great cooks!

AMRAP 20 Minutes
15 Box Jump 24″
13 Pull-up
10 Wall Ball Sit-up 20/14#

Go for the 30# ball – there is only one of them so fight for it.  Ladies, you are in luck there are plenty of 20s for you!
Pull-up => Chest to Bar Pull-ups

20 minutes => 30 minutes!

The Running of the Bears

Sign of the Bear

So this birthday workout is 2 years in the making!  Last year I wanted to choose this workout but couldn’t due to my ankle sprain from backpacking.  Thankfully, the ankle is fully functional, so I hope that you enjoy one of my personal favorite workouts as much as I do!  Also, Alanna & Joel and Rachel have graciously thrown me a gym birthday party in lieu of the 7:30pm classes tomorrow.  So please be sure to come – check out the post on Facebook for the details!

In other news, we are pleased to announce the annual Genesis Camping Trip, which will be from July 3 – 5th so please save the date.  An official event page will be created shortly.

My Birthday workout is a CrossFit classic – “The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.  Your score is the heaviest weight that you successfully complete on your 5th round.  This workout is untimed so definitely rest between rounds.  It helps to do this workout with a partner to ensure an adequate amount of rest.  Check out this great demo video!

Birthday Workout


Four of a Kind

So we finally have the official winners of the paleo / zone challenge:

  • Best Performance Increase:  Junie
  • Best Before / After:  Brendan  (nearly a 3 way tie between Junie, Brendan, and Christina)
  • Random Lottery Winner:  Brian
  • Control of Music for a Week:  Stephanie

I will have the money available in envelopes by tomorrow night for our winners.  Was a lot of fun – glad that we had some many people involved!

4 Rounds:
13 SDHP 75/115
13 front Sqt 75/115
23 GHD’s
23 farmer carry lunges
200m run

Junie Two Rope