>Get Ready!!!!!!!! Paleo Challenge is Coming!!!!!
Today’s Paleo Reciepe – Turkey Carrot Quiche
WOD
A] Back Squat @Body Weight – 1 Set of Max Reps
B] 5 Rounds
In a 1 Minute Window- Perform 10 Burpees then Max Rep SumoDeadliftHighPull(45/30)
Rest 1 Minute Between Rounds
Well Done to DC Member Becca Milton who was the First Lady to cross the finish line in her Heat from the Men’s Health Survival of the Fittest. We Salute You.
>Today Paleo Recipe - Lemon Chicken
A] Shoulder Press @50% Body Weight
2 Sets of Max Reps
Rest 2 Minutes
B] In 10 minutes perform as many rounds as possible of:-
6 Power Snatch (40kg/30kg)
9 Pull Ups
30 Double Unders
Well Done To Jen Edwards who appeared in Series 8 of Come Dine with Me on Channel 4. She produced one of the First ‘Primal’ menu’s on the programme and showed her passion for CrossFit and Training. But ZUMBA???????
>Paleo Challenge Date is going to Be Monday October the 10th of October 2011- keep your eyes peeled for more information before the Weekend.
Today Paleo Meal - Beanless Chilli
A] 10 sets of a 10:10:20 Shuttle with a Walk Back Recovery
- set a 10m and 20m marker sprint to the first marker and back then to second marker. 100% Effort.
B] Hero WOD- Whittman
Perform 7 rounds for time of
15 KB Swing (24/16)
15 Power Clean (40/30)
15 Box Jump (24/20)
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| Another DC member paying homage at CrossFit 3D, nice work Matt D |
>Team WOD Day. We are having a Closed Class Team WOD on Wednesday 12/10/11. We are limiting it to 20 places so Book up before they go. Send an email to dragoncrossfit@gmail.com to confirm. First Come First Serve
Paleo Challenge 10/10/11 – Click here for more Information
Todays WOD
A] Ring Dips – 3 sets of Max Reps (No Kipping)
B] In a 7 minute window perform as many reps as possible of
15 Thrusters (45/30)
30 Situps (10/5)
You will then be required to rest for 3 minutes
C] In a 4 minute Window perform as many rounds as possible of
15 Thrusters (45/30)
30 Situps (10/5)
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| Spot the Dragons- Photo from last weekends Garage Gym Blueprint@ CrossFit Clithero |
>Today Paleo’s Paleo Meal – Coconut Chicken Curry and Stir-Fried Cabbage
Dragon CrossFit Paleo Challenge Sign Up
Today’s WOD
A] 3 Sets of Max Number of Deadlifts @ Bodyweight in 1 Minute
Rest 2 minutes Between Efforts
B] 5 Rounds of the Following exercises
5 Squat Cleans (45/30)
20 Barbell Lunges (45/30) – 10 each Leg
400m Run
DC has Two Member with Birthdays this week, Taz and Matt Davey reaching some significant milestones. Some Say its a con as they live together, ride together and WOD together!! Prop Forwards for Life!!
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| Taz Representing at CrossFit 365 |
>After some feed back from you guys and girls I have switched the comments back on. Please start posting away.
Today’s Paleo Treat – Coconut Macaroons
‘Tabata Today‘
Perform a single Tabata Interval (20seconds on/10 Seconds off) for each exercise.
Repeat 8 Rounds
Air Squat
Supine Ring Row’s
Box Jump (24/20)
2 Minutes Rest
‘Tabata Tomorrow‘
Perform a single Tabata Interval (20seconds on/10 Seconds off) for each exercise.
Repeat 8 Rounds
Push Ups on to Plate (10/5)
Overhead Situps (10/5)
Burpees to Plate (10/5)
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| Spot The Dragons on the Boat- In Iceland |
>The Paleo Challenge is here! For those of you who have signed-up get ready. Everyone needs to be measured and have their photos taken. Start keeping track of what goes into your mouth and your total points for each day. Remember ANY cheat will result in you putting a £1 into the ‘Cheat POT’ or Running or Rowing 1k, there will be a sheet next to the pot that you must write your name and cheat on. You will soon be feeling and seeing the benefits of a Paleo lifestyle… Enjoy!
Today’s Paleo Snack - Fresh Asparagus & Poached Eggs
A] 3 Sets of Max Reps Pull ups (Strict-No Kip-Full Extension)
B] With a 10 Minute Time Cap Perform as much as possible of
20 Burpees
20 Bent over row (45/30)
15 Burpees
20 Thrusters (45/30)
10 Burpees
20 Squat Cleans (45/30)
C] 3 sets of 10 Toes to Rings (toes go through the rings)
| Fred and Willma got it Right! |
>Great Vibe at the Gym Yesterday guys. Was great to see us all going for it. Welcome to Callum and Angie to the coaching team. You guys rocked.
Today Paleo Meal – Broccolli and Apple Salad
A] Front Squat 5,5,5 (Progressive Loading)
B] In a 12 minute Window do as many Hands Off Ground Push Ups as possible.
Start with 7 Deadlifts (120/80) and perform 7 deadlifts on the minute for every minute for the 12 minutes.
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| Going Hard |
>Today’s classes will Run as Follows
7am-Individual or Team on Request
12.30pm- Individual or Team on Request
6pm -Team Only
WOD 1
Each team member work up
to a 1 REP Max Squat Clean
3 Minute window
WOD 2
The Team Will Progress through this Chipper Workout completing every exercise, you can only move forward if the team member in front of you has completed the exercise. You may not overtake your team mate in order to gain position.
>Admin- DC BARBELL CLUB TONIGHT 6PM
Announcement- Due To the Important Rugby Game This Weekend. We have decided to CANCEL the Saturday WOD @ 10am 
However we are thinking of having a group breakfast and watch the game somewhere 
Suggestions?? (post to comments)
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| Dragons- Coach ‘Cyril’ (skinny Guy in the beanie) Ross (Grizzly Hairy One) Big Al- (Scottish One) Becca (Female One) Supporting the Running Teacher Man |
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| PM Team WOD After Photo |
Working With:
Paleo Wales
Heavy Rep Gear
York Fitness
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