Press 5 5 5 5 5 Then Tabata Sit ups,Box Jumps, Plank

See yal at Bolsa Chica Beach tommorow at 10am, TXT or call me for tower number

Hang Squat Clean 5 3 1 1 Then 20Min. A.M.R.A.P. Of 12 Hang Squat Cleans,7 Pull Ups

RX 65/45

"HANSEN" 5 Rounds Of 30 KBell Swings, 30 Sit Ups, 30 Burpees

RX 70/52Lbs

 

O.V.H.S. 5 5 5 5 5 Then Row 2K For Time

                         
                                             scene from our 21k Row on 1-29-11
                                                  
Our Beach wod is coming up on the 23rd here is the schedule (subject to change)

• 9a.m. Anyone want to carpool ????meet at atlas at 9am
• 10a.m. Meet at bolsa Chica (tower yet to be decided)
• 12p.m. W.o.d. Starts
• 2pm Event 1
• 330 Event 2
• PALEO BBQ @ 430 and on . . ..
• Tammy Smith (c.p.t., and MASTER TRAINER) will be leading a YOGA CLASS at sundown (bring your yoga blanket, and GET MOBILE)
• Fire Starts Promptly after yoga and will be their till the lifeguard's ask us to leave...

Bring all the standard beach items like extra towls,sun tan lotion,shade,snacks,stunner shades,and warm clothes for the night...

5 Thrusters on the min. for 7min. increase 5 to 20lbs per min. Rest then 40,30,20,10 Wall Ball, and 80,60,40,20,Double Unders

Rosa Maria getting some much earned rest after yesterdays plate run.....



"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