Archive:
Muscle Ups and Box Jumps
9 Muscle ups
18 Box jumps 30″
7 Muscle ups
14 Box jumps 30″
5 Muscle ups
10 Box jumps 30″
PWOD:
15-12-9-6-3
False Grip pullups
Box jumps 24″
Push Press
Push Press
5-5-5-5-5
5 Rounds:
12 Wallballs 20/16
12 Toes to Bar
PWOD:
Push Press 3RM
21-15-9 reps of:
Squat 225/155
Ring Dips
Football Gone Bad
Football Gone Bad
3 one minute rounds for time:
1. KB Thrusters 35# (each hand)
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Good luck to Jessie at The Gauntlet CFK competition this weekend!
Power Clean
Power Clean
3-3-3-3-3
PWOD:
Power Clean
3-3-3-3-3
buyout: 20 BW Back Squats
Upper body mobility clinic Sat @9
Push Press, Box Jumps
AMRAP in 12 mins:
10 Push Press (m)
15 Box Jumps
Burnout:
50 tire flips for time
*if girls are using the big tires cut reps down to 35
PWOD:
AMRAP in 12 minutes:
6 R arm KB Push Press
Walk 60 yds w/ KB OH – R
6 L arm KB Push Press
Walk 60 yds w/ KB OH – L
post loads & rounds
Tabata This!
Tabata Row (for calories)
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Pull up
Rest 1 min
Tabata Push up
Rest 1 min
Tabata Sit up
*Score is total reps
Upper body mobility clinic Saturday@9am
Deadlifts, Knees to Elbows, Ball Slams, Shuttle Run
5 Rounds
10 Deadlifts (m)
10 Knees to Elbows
10 Ball slams
Shuttle run
PWOD:
7 rounds
5 Deadlifts (H)
10 Ball slams
30 yd Sprint
*walk back to bar for rest
Paul McNeil
Occupation:Installation ManagerTell us a little about yourself?
I live at what others jokingly refer to as the “animal farm” (3 dogs, and 5 cats..most from rescue), with my wife Patti. Born and raised in Anchorage, AK, and moved to Utah in 1996 with my former wife. I have a BA in communication, served a 5 year apprenticeship with the electrical union, and currently manage a company that does home automation, and private theaters in Park City.Why did you start CrossFit?
I wanted to challenge myself in new ways. I wanted to lose some weight, be stronger, healthier, and most importantly break out of the “comfort rut” I’d been in for a long time.
What has been the most rewarding thing about adding CrossFit to your life?
In one word..everything!
I feel better, have more energy, have an outlet for stress, and most importantly have met some of the best people ever!. I think crossfit helps make you aware of your limitations (in a good way..who knew I could deadlift more than 320lbs..I sure didn’t!). It’s always funny looking at the transition from before to now..I hate to admit it, but sometimes when you’re getting ready in the morning you notice little things..some shoulder muscles, or more definition in your legs..it keeps you motivated seeing results so quickly.
What class time do you most regularly attend?
Usually the 6:30pm class!
Favorite wod/exercise:
All of them (it just feels good to get through them, especially the ones I’m not very good at)! But any 3-3-3-3-3 workouts give me a chance to focus on proper form without the “panicked rush” of a regular WOD.
Least favorite wod/exercise:
running..running and running! 5K days suck!
Do you eat Paleo?
Yes
If so, how has it changed how you look, feel, and perform?
It’s been awesome. I’ve lost inches from my waist, and feel stronger and leaner! My stomach feels the best it has ever been (no more acid reducers, or bloated feeling after eating). I feel like I’m performing better than ever, and one of the great things about the lifestyle (not diet) is that it helps you understand how food affects you as an individual. For instance I can feel the “sugar rush” after having an apple now, and I also know what foods make me feel sluggish, or sick.
Tell us one thing that is uniquely interesting about you:
I’m kind of a tech geek (Arduino is the current flavor..google it!). I love constructing and programming in many different forms, especially open source.
How would you describe CFUV in one word?
Monolithic
Double Unders, Kb Thrusters, OH Lunges
50 Double Unders
21 Kb Thrusters (m)
21 OH lunges (use Kb)
50 Double Unders
15 Kb Thrusters
15 OH lunges
50 Double Unders
9 Kb Thrusters
9 OH lunges
PWOD:
5 rounds for time of:
30 double unders
7 KB Power Snatch R (m)
7 KB Power Snatch L (m)
7 strict chin-ups (palms facing you)
Do you pee sometimes when you double under?
