"ATLAS" 250M Plate Run,50 K.B Swing, 40 Ring Dips, 30 D.B C & J, 20 Burpees, 10 Deadlifts, 250 M Plate Run

 THE CAVE MAN DIET is a diet plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic era  . A period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the "Paleolithic diet" also refer to the actual "ancestral human diet" . Centered on commonly available modern foods, the "contemporary" Paleolithic diet consists mainly of meat, fish, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.



I believe this Pyramid, and Chart  might answer some questions about the PALEO DIET. Good Luck for thoose who choose to tackle this challenge .  I will be posting more info on paleo to aid your own research on this great Diet . . .



250 M Farmers Walk Rest Then 3 Rounds Of 1000M Row, 20 Pull Ups, 30 Box Jumps

*Use k.b. or d.b. for walk choose weight up to a quarter, to half b.w.

Erik getting intense on some front Squats....

Front Squat 5 3 1 1 Then 75 Sit Ups, 8 Rounds Tabata Front Squats, 75 Sit Ups

65/45

*tabata timer begins when 75th Sit up is complete

New flyier with prices left on top of my desk, please take .Note their is now a punch card option avail. for $90 .

Power Clean 3 3 3 Then 21 - 15 - 9 Of Power Cleans and H.S.P.U.

*RX 135/95



" CINDY " 20min. A.M.R.A.P. 5 Pul Ups, 10 Push Ups, 15 Squats

* Skill Work: Double Unders

Back Squat 5 5 5 5 5 then TABATA Power Ropes, Ball Slams,Single Arm K Bell, Med Ball Squat Cleans

*Your Choice Slam Ball /k.b. 25/35 Med Ball /12/20

Allways Use a Spotter !

Clean and Jerk 3 3 1 1 then "GRACE" 30 Clean & Jerks For Time

March P.R. Board

THING TO COME, YOU WANT TO KNOW ABOUT....

1. A.M. classes and open gym hours to come in may, let me know what days and times u would like.
2. BEACH W.O.D. day To come, Projected date will be May1st LABOR DAY . beach wod,bbq,bon fire,and games.
3. ATLAS pens are in by the hundreds, ask and ye shall receive .
4. chk out http://www.thefoodee.com/blog/ for PALEO IDEAS
5. PLEASE do not park and block other garages during ANY hour when you park .
6. SWING BY TUES. at 5pm now, as this will be a trial hour for the month of April 
7. Esmi tore her hands in 3 places in 1 wod, and got a new p.r. of 6 pull ups.

250 M SandBag Run Then 3 Rounds of 10 Pull Ups, 20 Push Ups,30 K2E, 40 Squats then 1000 M Row

choose sand bag between 35 and 58 lbs

* please let me know if you would like
a.m. hours at atlas, days and times .

At the moment its looking like Mon. and Tue.

we will be starting 9 a.m. classes . sometime in May

Hang Snatch 5 5 5 Then . . .21 -15 -9 Squat Snatch, Ring Dips

75/45

7 Rounds Of 5 Burpees, 10 Toes To Bar, 15 K.Bell Swings Cash Outs: Tabata Ring Plank

 K.B. 53/35 RX

Shoulder Press 1 1 1 1 1 Push Press 3 3 3 3 3 Push Jerk 5 5 5 5 5 / 4 Heats of 250 M Row,Rest 60 sec. Between Heats

5 Rounds Of 250 M Row, 10 Front Squats, 15 Sit Ups, 20 Box Jumps

Rx 135/95

Anthony doing what He does best

Below is a list of ten items I believe are essential in building a home gym .

I took into consideration price, effectiveness, and versatility .

"budget" TOP TEN HOME GYM

1. Abb Matt  - http://abmat.net/  and only $29.95
2. Pull Up Bar - http://www.performbetter.com/detail.aspx?ID=5519 , or better yet go home made .
3. Foam Roller - http://www.performbetter.com/detail.aspx_Q_ID_E_4918 , Recover faster, and only 11 bucks! Do your acheee muscles a favor and perform maintenance on yourself !
4. Iron Woody Band - http://ironwoodyfitness.com/fitness-bands.php for your pull ups stretches, and 100'z of other exercises . 
5. Kettle Bell -http://functionalequipment.com I know, This one can be costly but can be a great investment . You know it will be around swinging for the next decade so it will pay itself off over time, plus it makes you home gym look official.
6. Rings -  Such versatility, from flexibility to muscle ups, a must have! www.theg2scart.com has em for $59 

7. Home Made Box/Parelletes, and Sand Bag - A great "do it yourself project" find instructions to all on the crossfit journal,and even links on their message boards
8. Used Barbell and weights - craigslist, garage sales, playitagain sports, wherever but don't buy em new !
9. jump rope - the most inexpensive cardio tool I know
10. Sledge Hammer/Tire - Home depot has hammers for $19.95, and tires are free everywhere . You can beat the tire with the hammer, and you can flip your tire over till you cant breath anymore .

I believe if you budget right, and depending on the home made stuff which should be cheap, you should be able to put that top ten together for under 600 bucks  . Some will read this and think "dang I could almost get a treadmill at costco for a lil more", and yet others will read this and think "Not bad for all the fitness I'm gonna get,not like my friend George who went out and bought a treadmill, what an idiot "

If You have the KNOWLEDGE (knowledge avail. free at crossfit.com) then with the list above the possibility's are endless It can take you to an excellent fitness level, one that could easily surpass that of an avg. Globo Gym goer . Use bodyweight movements,the road to run and be creative, and you wont need a gym at all, just a garage and a dedicated mind....

Squat Clean N Jerk 5 5 5 5 5

Adriana getting ready for that JERK !

6 Rounds of 1min. 15 K.Bell Swings, 1min. Max Row Distance

                                             *Alternate 1 minute bouts of KB Swings and max distance rowing.
                                             *You have 1 minute to get 15 swings, the next minute row for max 
                                                distance Alternate this 6 times for a total for 12 minutes.

2Pood/1.5Pood

Athletes also worked on their pull ups choosing to work on d.h. pull ups, l-pull ups,weighted pull ups,or practice their Kipp . no more then 60 total reps, least sets possible .

Above is Nicole with a p.r. on her dead lift earlier this week . . . .245 lbs !