"Go home - Get 25-30 dips - then come back in here and you will have about 3 dips on my rings." - Greg Glassman

The evolutionary argument for the Paleolithic Diet is powerful, sound, and compelling. We will regularly return to this thread. It is well worth the time to bookmark this link and explore its reaches until you are intimate with the details of this perspective. http://www.beyondveg.com/cat/paleodiet/index.shtml

 


Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters


Here we go again!!

We're returning to the "CrossFit Challenge":

Apply the "Tabata Interval" (20 secs of work followed by 10 secs of rest repeated 8 times) to:

Rowing
Squatting
Pull-ups
Push-ups
Sit-ups

For the Rowing record the number of meters you complete in each interval. For the other exercises record the number of reps you complete in each interval.

You get a minute break between each exercise.

The lowest numbers from each exercise are added for a total score.

This is an extremely challenging workout. It takes exactly 24 minutes to completion. Your final score is an excellent measure of your total fitness.

Repeat this circuit three times with no rest. Push hard; make each set a worthy effort. Use your judgement on the reps. Great athletes will make each set a challenge and execute the movements with great control and technique.

Max heart rates are readily available here. For you fighters, this is a fight.

Bike a fast mile

Sit-ups

Back extension

Max set of pull-ups

Bench press @ body weight

Upright row @ 1/3 body weight

Push-ups

REST