Double-Under Biathlon 1

5 rounds for time:
50 unbroken double-unders
200m run

100m row penalty immediately after each miss.

Louden

Strength: Paused Front Squats 5-4-3-2-1

WOD:
3 minute AMRAP:
200m row
30 wall ball shots
20 power cleans 135/95#
10 OTB burpees

2 minute REST

4 minute AMRAP:
Start over the same as above

2 minute REST

For time:
Same wod as above.

Milko - one intense dude

Amanda

9-7-5 reps each of:

Muscle-ups

Snatch 135/95#

Splitty

Strength:
Split Jerks - work up to a heavy single.

WOD:
12 minute AMRAP of:
3 rounds of Cindy (5PU+10Pushup+15Squats) followed by 10 weighted walking lunges in front rack 95/65#

Endurance Power Tests

1. Max distance broad jump, 3 attempts
2. C2 Rower max power output, 3 attempts
3. 500m Time Trial row
4. 600m CFP Time Trial Run

Rest as needed between sets and events.
The CFP gym record is 1:22 by Ryan Z.


Here's a sub 1:20 for your viewing pleasure:

"Kalsu"

For time:
5 burpees + max rep thrusters 135/95# every minute until you reach 100 thrusters.

Attention CrossFit Kids!!

School is starting and our times are changing. Beginning next week our CrossFit Kids program will be held on Tuesday, Wednesday, and Thursday evenings from 5:15 to 6pm. This is the only official CrossFit Kids program in the area and we want you to be a part of our success. We are forging our future athletes by providing a safe, FUN, and active environment where all kids can taste success. The price for one child is $40/ month, your second child is $20, and any additional kids in the household are $10/month. If you have a child between the ages of 7-12 years old, regardless of athletic background, they need to be here! Contact Sam Steen at crossfitpampa@gmail.com or Randee Hawkins at randee.2223@gmail.com with any questions. 

P.S. We have an adult CrossFit class at the same time, 5:15-6pm, so it's the perfect childcare option for the parent who wants to get fit too!

"Helen"

3 rounds for time of:

400m run

21 kettlebell swings (53/35#)

12 pull-ups 

Helen is a great cardio capacity benchmark workout. Retest it a few times per year as there's not a lot of technical movements, just raw work capacity. It's a classic MWG, (monostructural, weightlifting, and gymnastics) so you can't really hide a weakness. 

Khalipa wod

Skill: Max rep unbroken double-unders in 90 seconds. 

WOD 

For time:

10 shoulder press

15 overhead squats

20 push press

25 front squats

30 push jerks

35 back squats

Partner Thorwdown

In teams of 2 for time complete:
30 clean & jerks 135/95#
40 wall ball shots
50 burpees / front rack hold 185/115#
60 kettlebell swings / chin-over-bar hold
70 box jumps / handstand hold

Stone

Strength: 1RM shoulder press

Wod

25 minute AMRAP:

2000m row

200 double-unders

1 mile run

Max rep burpee-pull-ups with remaining time. 

OTB

Skill: Snatch - EMOM 5 of 2 snatches. Beginner's from the high hang, intermediates from the floor. Work up to your workout weight by the last minute.

WOD:
12 minute AMRAP of:
"buy-in" 50 over-the-bar burpees
then rounds and reps of:
10 toes-to-bar
3 snatches (135/95#)

CFNE

Back Squat 10-8-6-4-2

aka:

Back Squat (10RM)

Back Squat (8RM)

Back Squat (6RM)

Back Squat (4RM)

Back Squat (2RM)

Then, choose one of the following:

2k Row (Time)

Max Effort 2k Row

Metcon (Calories)

5 minute AirDyne

Metcon (Time)

400m bodyweight sled drag

To Paleo or not to Paleo?

That is the question. First of all, we here at CFP do prescribe the paleo lifestyle to those with nutrition, performance, and lifestyle change questions. That being said, there are still several different variations and twists on paleo and the zone diet that can help you reach your goals. CrossFit HQ loves The Zone and still teaches it in their Level 1 seminars, and lots of people like it and are successful with it. I've heard it said that, "Paleo is the prescription but Zone is the dosage." Whatever you choose is fine as long as you stick to it and monitor your performance closely over a long period of time. The reason we have found that paleo works so well for people at our gym is the simplicity. Here's what to eat, these are the no-no's, now go eat until you're full. Paleo Magazine had a great article simplifying the paleo lifestyle in one diagram. They said:

"The Paleo lifestyle is about nourishing our bodies with REAL FOOD that is grown and raised as NATURE intended, not manufactured in a sterile facility. It's about UNPLUGGING from the modern day electronics from time to time and giving your body a chance to actually rest. It's about getting enough SLEEP, bonding with other individuals FACE-TO-FACE, getting out in the SUN, playing for the sake of PLAYING, reducing stress and giving your body a chance to THRIVE in the manner it evolved. 

Foods
Yes: Wild fish / seafood, wild game / pastured meats, local vegetables, in-season fruits, healthy fats, nuts / seeds.
No: Grains, legumes, processed foods, soy, refined sugar, industrial seed oils (canola , corn or vegetable oil)

Exercise
Move often, but no chronic cardio
Lift heavy things
Play!

Lifestyle
Sleep 8+ hours, no screens after dusk (tv's, phones, computers), sunshine, de-stress (yoga, meditation)"
-Paleo Magazine

Aaron

A partner wod

Teams of 2 take turns completing the chipper: 

50 burpees

50 broad jumps (body height)

300 double-unders

Pick a rower and a runner taking turns completing 600m while the partner works to complete reps of the chipper. 

"Nate"

20 min AMRAP:

2 muscle-ups

4 handstand push-ups

8 kettlebell swings 2 pood / 1.5 pood

30 minutes

In 10 minutes find your 1RM front squat.

In 10 minutes find your 1RM clean

10 minute AMRAP:

10 pull-ups

10 wall ball shots

10 burpees