Impossible?

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3 ROUNDS
(L)Lunge+Row * 30 seconds
Cross Jax * 30 seconds
Burpees * 60 seconds
Cross Jax * 30 seconds
Mountain Climbers * 30 seconds
Cross Jax * 30 seconds
Spades * 60 seconds
Cross Jax * 30 seconds
(R)Lunge+Row * 30 seconds
Cross Jax * 30 seconds
Plank * 2minutes

Stuck in the Matrix?

One of the best resources that has helped me on my Paleo journey is Robb Wolf’s “Paleo Food Matrix.”  He essentially lists out all Paleo-approved proteins, veggies, fats and herbs/spices so that it is easy to see the different ways to combine them all (to keep a high variety in your meal options).   

Link: http://robbwolf.com/wp/wp-content/uploads/2010/10/thePaleoSolution_FoodMatrix.pdf.

The only thing the Matrix is really missing is paleo-approved fruits. Fruit quantity should be limited if your goal is weight loss because most fruit is generally high glycemic. Most paleo experts say the best time to eat fruit is post-workout, but personally I love some right before I workout.

Fruit Ideas: apple, orange, mango, papaya, strawberries, blueberries, raspberries, bananas, kiwis, plums, grapefruits, pineapple, grapes, cherries, etc.

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PART I: 5*5
Floor Bench
PART II: 3*15
Chin ups
Ring Dips
PART III: 3 ROUNDS: 
Snatch(L) * 15
Snatch(R) * 15
Inch Worm * 15

Mid-flight

Dennis gets explosive when doing his box jumps and makes great use of his entire body to generate momentum and power.

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3 ROUNDS: 1min per * max reps

Plank(R) + knee lift

Push ups

Squats(L)

Jump Rope(jog)
Squats(R)

Push ups
Plank(L) + knee lift
Jump Rope(jog)

Push up + fly

Olga and Maria showing off the guns!

Prisoner push ups + fly:

Start off in a push up position add weight in one hand. Put your forearm, the one with the weight in it, on the floor perpendicular to your body. Perform a push up while keeping your one forearm on the floor and relying on your opposite arm to do the pushing. Once your arm with no weight in it is fully extended, take your arm with the weight in it off of the floor and raise it up until it becomes parallel with the floor. Repeat

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PART I: 3x6-8
Sumo DL(elevated feet)
PART II: 10-9-8-7-6-5-4-3-2-1
DB DL
Swings 
Box Jumps

SUPER BOWL SUNDAY

Can the G-men defeat the Patriots in the Super Bowl for the second time in four years???

WE THINK SO!

Looking for healthy options during the big game? Then try out these healthy recipes and drinks:

Food:

Paleo chicken wings

Kale chips

Burger buns and turkey burger

Stuffed mushrooms

Trail mix

No potato salad

Alcohol:

Margarita

Various drinks

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GO GIANTS!

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OFF DAY

AGOGE camp

"The Agoge was the rigorous education and training regimen mandated for all male Spartan citizens, except for the firstborn son in the ruling houses, Eurypontid and Agiad. The training involved learning stealth, cultivating loyalty to one's group, military training (e.g., pain tolerance), hunting, dancing, singing, and social preparation.[1] The word "agoge" had many meanings in ancient Greek, among them seizure or abduction, but in this context generally meant leading, guidance or training."  *from wikipedia

Through the course of our time in developing strength and conditioning programs, we have based our our lives and careers on the philosophy of training our bodies the way they were designed to move. No gimmicks, no machines, nothing fancy. Control over body weight, use of kettlebells, and challenging endurance training have led us to continuous success with our clients and ourselves. By utilizing a "Paleo" approach to nutrition, our success has been magnified both in performance and over all quality of life.

Starts this Monday, February 6th, 2012 @7pm. If you haven't signed up yet, there are limited spots available. 
Fill this out ASAP to reserve your spot!

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I. 2 ROUNDS
a.) 1min * max rep/per
Lunge row * 30sec/side
Press outs
Prisoner push up + Iso. Reverse fly * 30sec/side
b.) 3min * max rep
Jump Rope
*Break
II. 4 ROUNDS
Gator Push up x 60ft
Frog-pop Squat x 15
Bear Crawls x 60ft