Build up to a heavy Snatch then,

For time:

Snatch 60kg (40kg), 30 reps

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With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

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Overhead Squat

1-1-1-1-1-1-1

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Compare to last time here.

For time:

70kg (50kg) Deadlifts, 30 reps

Run 400m

70kg (50kg) Squat Cleans, 20 reps

Run 400m

70kg (50kg) Push Jerk, 10 reps

Run 400m

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Compare to last time – here 

Congratulations to the crew at CrossFit Rocks for holding an awesome day yesterday at the Rock Hard Challenge.  I think I speak for everyone when I say that the day ran flawlessly and that all in attendance were impressed by the passion and professionalism on display.

Congratulations to the entire Coastal CrossFit team for showing great spirit and camaraderie.  You guys are the epitome of what makes CrossFit great.  Further congratulations goes out to Rachel Vickery and Drummond Williamson for taking out first place overall in the male and female categories making it a Coastal CrossFit Qld clean sweep.

Stay tuned to – http://crossfitrocks.typepad.com/crossfit-rocks/ for full details of athlete placements.

5 rounds for time of:

21 Kettlebell Swings 24kg (16kg)

Run 200m

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As many rounds as possible in 20 minutes of:

4 Handstand Push-ups

8 Ring-dips

16 Push-ups

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How is everyone going with the first week of the Paleo/Zone Challenge?  Post your experiences so far to comments.

15 minutes to work up to a heavy Clean & Jerk, then…

‘Grace’: Clean & Jerk 60kg (40kg) 30 times for time.

or

‘Heavy Grace’: Squat Clean & Jerk 70kg (50kg) 30 times for time.

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Compare to last time – here

6 rounds for time of:

Run 400m

25 Burpees

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Compare to last time here – http://www.coastalcrossfit.com.au/archives/wod-wednesday-11/ 

Check out some Paleo recipes here – http://livingpaleo.com/paleo-recipes/overview.html  Remember to convert these recipes to Zone proportions.

Today marks the start of our 6 week Paleo/Zone Challenge.

Please follow this link - http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl  and download the free CrossFit Journal article located on the right side of the page.  This article details the basics of The Zone diet and also gives some sample meal plans. 

Also check this link out – http://www.mitymous.net/weights/zoneblox.htm for a more detailed block chart that further categorises proteins and fats.