ACF 2/8/13

I’ve spoken to a few of you and it seems like we’ll have a good group of people doing the Paleo Challenge. The challenge will be based on the performance of a single workout and your before and after photos. I will post some nutrition info on the white board and as usual, always ask questions! We will take pictures next week and will also do the challenge WOD. If you don’t make it in on the day we do the challenge WOD make sure you make it up before next Saturday.

The bar Dale chose to dead lift with


The dead lift. Good form, Dale




1 snatch, 3 over head squats, 3 second hold at the bottom, 7 rounds for load


There’s No Catch: The “Third Pull”
You Got A Lot Of Freakin Problems

‘I Drank the CrossFit Kool-Aid’


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6 Responses to “ACF 2/8/13”

  1. Dan 2013-02-08 at 07:36 #

    Dale looks a lot like Dave, I’m so confused. Either way, that’s impressive or a damn shame

    • Brian Watson 2013-02-08 at 08:07 #

      I thought his name was Darryl Wolverton and his nickname was Ernie, but what do I know?!

  2. Molly 2013-02-08 at 08:09 #

    Dave, you and ACF go together like a ball and a bar. Welcome aboard.

    So, I’ve got a lot of problems and I’ve definitely drunk the kool aid. Looks like I’ll be working on my third pull at 4:30 today.

    For those of you who can hang out tomorrow after the workout, I’m hosting a little bon voyage breakfast party for Jenny. Lots of protein, quality carbs, and beverages will be served. Everyone is welcome!

    • Brian Watson 2013-02-08 at 09:35 #

      Molly, will you be hosting this little gather at the Box?

  3. Molly 2013-02-08 at 09:42 #

    my house, just a short 800 meter sprint from the box.

  4. Molly 2013-02-08 at 16:19 #

    not enough hours in one day! looks like I’ll be snatching with the 5:30 crew.

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