December 2011

60-Day Paleo Challenge “After Picture” Submissions:
There are currently 4 “After Picture” submissions (out of 25) that have been turned in for the challenge. If you are one of the 2 men or 2 women who have done so, you currently have a 50% chance of winning the challenge.  For everyone else, you have until FRIDAY at 6:30pm to have your pictures taken.  After that, we’re voting!

Upcoming CFPD T-Shirt/Sweatshirt Order…!
By next Friday I am hoping to have 3 t-shirt orders and 1 sweatshirt order all sent out. There will be 1 Black T-Shirt, 1 White T-Shirt, 1 Women’s T-Shirt, and 1 Sweatshirt available to order. With exception of the Black T-Shirt, all orders will be by pre-order only. Even then, the Black T-Shirt will be available in limited sizes and quantities if you do not pre-order one.

Below are some rough cut designs of some of the t-shirts and zip hoodies A few things that are currently missing are the front logo for the sweatshirt (which will probably be a “CFPD” badge), and the design for the women’s t-shirt. At the moment I am leaning towards going with an American Apparel 50/50 Girly T-Shirt in Heather Lake Blue, but I’m open to other suggestions…

American Apparel 50/50 T-Shirt Black:
Front:
Back:

American Apparel 50/50 T-Shirt White:
Front:

Back:
None

American Apparel Zip Hoody (or Girly Zip Hoody) White:
Front:
Pending…

Back

*The American Apparel Zip Hoody will be available in both Men’s and “Girly” sizing.

-Questions, concerns, feedback, and suggestions will be taken until Tuesday.
-All designs will be finalized by next Wednesday.
-Pre-order (payment and sizing) will be due by next Friday.
-Sweatshirts will run $40 each, T-Shirts will all be $20 each.

Skill/Strength:
Work up to a “heavy” Overhead Squat single.
Work up to a “heavy” Snatch-Grip Deadlift single.

Then,

1-1-1-1-1-1-1 Snatch

WOD:
7 Rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Record time and total weight of all successful snatches. Do not count missed reps.

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Skill/Strength:
5×3 Shoulder Press

WOD:
3 Rounds of:
400m Run
30 KB Swings - 53/35
20 Push-Jerk - 95/65
10 Burpees

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The deadline for your 60-Day Paleo Challenge “After Photos” is this Thursday. If you’re still in it to win it, make sure to have your pictures taken at the gym by then! Voting will take place early next week!

Skill/Strength:
Push-Up Practice

WOD:
“Barbara”
5 Rounds of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Rest exactly 3 minutes between rounds.

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Skill/Strength:
3-3-3-3-3 Overhead Squat

WOD:
21-15-9 Reps of:
Row (Calories)
Ground-to-Overhead - 115/80

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