''300: The Helot Challenge'' (06.29.2011)

The Top Two Paleo Challenge Champions
1st Place: Tommy Hammond
2nd Place: Nick Fortin

We are intensely proud of the effort and dedication that all of our athletes put into this nutrition and lifestyle improvement based challenge. Tommy came in first place and will be awarded a 300 dollar cash pot, Nick Fortin was the second place winner and will be awarded a month of training at CrossFit New Hampshire.
Congratulations to Tommy, Nick, and everyone that joined them in diligently toiling away for the last 30 days.
What's next?
Once we have permission from a couple more participants we will hopefully be sharing a top ten list for each of the test metrics; Performance/Capacity Increases, Body Composition and Metrics, and Weekly Food Logs (application of the Paleo principals).
The data and results will blow everyone away... So don't even think about stopping here if you've made it this far already.
It's time to find out exactly how far each of our crew could take this thing, as most have only scratched the surface of their true potential.
The final step in running the challenge will be for us to review and refine the entire 30-day event before planning whatever course, lecture, seminar, or challenge our athletes want to see on the horizon. What better way to draw our crew closer together and provide them everything we can to ensure they are experiencing constant, profound, and broadly inclusive fitness gains.
Keep killing it, beasts.

Warm-up Drills (06.29.2011)
Row 1000m
''Burgener Drill'' (3rnds/PVC)
3 Rounds of
5 x Burpees
10 x Hip and Back Extensions
15 x GHD Sit-ups
-Samson Stretch
-ITB Stretch (band)
-Shoulder Dislocates (PVC)
-Sumo Squats

''300: The Helot Challenge'' (06.29.2011)
25 x Pull-ups
50 x Deadlifts (135/95lbs)
50 x Push-ups
50 x Box Jumps (24/20'')
50 x Floor Wipers (135/95lbs)
50 x DB/KB Clean and Jerk
25 x Pull-ups

Notes: Athletes will be using Dumbbells or Kettlebells of their choice for the Clean and Jerk reps. The original version of this workout was done with 35lb KB's and calls for 15lbs for females. That's not how we roll. Expect to be double fisting at least 35lbs, although we will accept 25 reps per arm with a single 53lb/24kg Kettlebell (or heavier).

Skill Development (06.29.2011)
Rest for tomorrow. Initiative would demand foam rolling and working through a mobility WOD representative of a current personal limitation.

Mobility WOD

CrossFit Endurance Rest Day (06.28.2011)