Greenville, SC Crossfit Alliance: Forging Elite Fitness

Friday, April 30th

Posted in General on April 30th, 2010

The “Cindy” Challenge will be held tomorrow, Saturday, May 1st at 11am. There will be no 10am Crossfit class tomorrow. If you are not registered for the challenge but wish to perform the “Cindy” workout you may come and do so, but registered students will be the priority.

“Paleo Lockdown” Day 25

Meal 1

omlette
ham, bacon

coffee

Meal 2

Chef Salad

Meal 3

Acai bowl

Meal 4

grilled pork chop

soup

salad

Workout of the Day

Bench Press Lunge Situps Back Extensions

65% x 5 100 feet 25 25

75% x 5 100 feet 25 25

85% x 5 or more 100 feet 25 25

Then,

Pushups (Tabata)

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Wednesday, April 28th

Posted in General on April 28th, 2010

There are 4 days left until the “Cindy Challenge” Finals. There will be no 10 am class on Saturday due to the Finals.

“Paleo Lockdown” Day 23

Meal 1

omlette( chicken and eggs)

acai w/banana and almonds

Meal 2

Protein on the Go (30 grams of protein)

Acai bowl (Smoothie King) no granola

Meal 3

Chef Salad (Pete’s)

Meal 4

Chicken

Acai

Almonds

Workout of the Day

Deadlift Shoulder Press

65% x 5 65% x 5

75% x 5 75% x 5

85% x5 or more 85% x 5 or more

Then,

Baseline Workout

500 meter Row

40 Squats

30 Situps

20 Pushups

10 Pullups

For Time

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Tuesday, April 27th

Posted in General on April 27th, 2010

“Paleo Lockdown” Day 22

Meal 1

Omlette

ham

bacon

coffee

vitamin water

Meal 2

gladiator smothie(Smoothie King)

Acai w/banana and almonds

Meal 3

Chef salad w/ Greek dressing

Fish Patties Paleo Brand Meal

Workout of the Day

One round of one minute each of the following exercises:

Burpee Wall Ball

Situps

SDHP

Leg Raise

Box Jump

Knees to Elbows

Push Press

Jump Rope

Pushups

Sprawls

Record Total Reps

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Monday, April 26th

Posted in General on April 26th, 2010

“Cindy Challenge” Finals are this Saturday, May 1st at 11am. This is also the final week of the “Paleo Lockdown”.

Workout of the Day

Box Squat

65% x 5

75% x 5

85% x5 or more

Then,

“Fran”

21-15-9 for time.

Thrusters

Pullups

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Thursday, April 22nd

Posted in General on April 22nd, 2010

Workout of the Day

KB or DB Clean and Jerk ( 5 reps each arm, alternating arms)

AMRAP in 10 minutes

Rest

10 Box Jumps

7 Clapping or 10 regular pushup

AMRAP in 10 minutes

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Wednesday, April 21st

Posted in General on April 21st, 2010

Day 17 “Paleo Lockdown”

Meal 1

omlette

bacon

banana

cofee

vitamin water

Meal 2

Chef salad

Thousand Island Dressing

unsweet tea

Meal 3

BBQ ribs

Acai w/ nuts

unsweet tea

Workout of the Day

Deadlift Shoulder Press

40% x 5 40% x 5

50% x 5 50% x 5

60% x 5 60% x 5

Then,

21-15-12-9

Wall Ball

KB Swings

For Time

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Tuesday, April 20th

Posted in General on April 20th, 2010

Day 16 “Paleo Lockdown”

Meal 1

omlette

bacon, ham

banana

Meal 2

chef salad

greek dressing

Meal 3

gladiator smoothie (Smoothie King)

Meal 4

chicken

vegetables

acai, walnuts

Workout of the Day

15 Situps

10 Pushups

5 Pullups

AMRAP

20 minutes

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April 19th

Posted in General on April 19th, 2010

Workout of the Day

Box Squat (Deload Week)

40% x 5

50% x 5

60% x 5

Then,

Run 1minute

50 Squats

4 Rounds for Time

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