Ask about the tutu! The Open is almost here!
VOLUME
A – Clean EMOM 4 x 2 (70-85%)
B – Clean Every Other Minute 4 x 1 (90 – 100%+)
C – Back Squat 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x AMRAP (85%)
TECHNIQUE
Back squats 5-5-5-5-5
As many rounds as possible in 10 minutes of:
10 Wall Balls (20/14)
10 Kettlebell Swings (1.5/1)
30 Double-Unders
Post loads and time to comments.
This time last year… Jonny ran a Survey about the Open.
PaleoFit Meals
-Anna Hagopian
While we have received a lot of great feedback from a number of you about our food and service, (which we appreciate dearly,) it’s one comment, in particular, we would like to address. Someone made the comment our meals seem over priced. Since we value this opinion, we would like to take the time to better explain our pricing.
As many of you know, a pivotal component of the Paleo diet/lifestyle is centered on the notion of eating clean and natural foods, in particular, clean meats. Many of you have likely already discovered eating paleo is not simple, given we live in a world where processed foods dominate restaurants and grocery shelves. Not to mention, carbs, dairy and sugar temp us on a daily basis.
PFM/we pride ourselves in the great effort we make to source the cleanest foods. To ensure we offer you chemical, hormone and antibiotic-free proteins; as well as provide as many grass-fed and organic options wherever possible. We do all this amid significantly rising food costs across the market due to the drought that affected more than half the country. This national drought pushed up the prices for feed, which in turn, increased the cost of eggs, poultry, beef and pork, an average of 3 to 4%, and will continue to rise.
Notwithstanding, we still aim to keep our pricing fair and reasonable, especially given the convenience of our fresh food. For example, in our most recent delivery this week, the bacon we used in our Bacon Wrapped Dates is nitrite/nitrate-free. The ground beef used in our Burger with Cauliflower Mash is grass-fed. The turkey/chicken sausage and eggs used in the morning Applegate breakfast, is organic. The skirt steak used in our Steak Fajitas w/ Guacamole, is all natural, (steroid, chemical and antibiotic-free).
We hope this brief background about PALEO FIT MEALS, and the cost of food, has helped shed some light about our product. Sol and I are avid cross-fitters, about to complete our one-year anniversary with our new paleo lifestyle, and we cherish the idea of being able to share our food and experience with you. We are a product of the service we provide to you, so it’s just as important for us our food be clean AND delicious.
We hope to meet as many of you as possible Tuesday evening. In the mean time, please feel free to peruse our website or FB page to learn more about us. Thanks for taking the time to read our message.
As our tagline reads, “Eat Clean. Live Well.”
Anna
Chef & Founder,
Paleo Fit Meals
www.paleofitmeals.com
I look up the blog from bora bora and I get to see joe in his tutu! That rocks!
This explanation doesn’t explain why the PFM’s are so much more expensive than any other grocery store in the city of Chicago, including Whole Foods!
The only explanation that is given here is that rising commodity prices (which have come down a lot lately) have cause them to charge a ridiculous amount of money for a very little amount of food.
I still can’t make sense of paying $8 for 4 slices of carrots and a snot full container of “paleo” goo guacamole!
I can buy a bag of carrots and a huge container of guacamole at Whole Foods (which everyone feels is expensive as well) for 30-50% LESS then PFM’s.
This explanation only says that since the cost to them is so high (which is total BS) that they are going to charge you a shit ton of money more then any other grocery store so they can make money.
Weak asss shit!
This is all in my own humble opinion.
If you like over paying for PFM’s, go for it!
I just had my first PFM last week and it was worth the $10. I had some of the spaghetti squash with the meat sauce and it was pretty awesome. I was actually pretty surprised that there was plenty of meat sauce and wasn’t all spaghetti. Sometimes we pay for convenience. For everyone else that has tried them, what has your experience been?
FSB- I’m not sure you understand the word humble.
FAB, having been in the food industry for awhile, I understand that you have to charge a certain level so at the end of the day, you have some money in your pocket. When you go to the grocery store, you can choose to get a measly pound of grass fed paleo friendly ground beef, or 3 conventional T bone steaks. On top of that you are paying a professional to make all this stuff for you. Lastly, large grocery stores can buy in large quantities, have the manpower, facilities, and resources to keep prices down.
Hopefully this may shed some light on those prices.
Volume:
2 EMOM 4min, Clean, 185,205,215,215
EOMO 8 min, Clean, 225,235,255,265
Squat: AMRAP 280, Tony + 1 reps
Metcon: scaled to 15 DU
5 rds, 10 KBS
Congrats to Brett L and Marc on clean PRs. Matt J should try harder.
Thanks Tim S. And thanks to Brett L who convinced me to do one more clean attempt which ended up as a PR.
A1 – Clean EMOM 165-185-195-205
A2 – Clean EOM 215-225-235-245(f)-245(10# PR)
B – Back Squat AMRAP 12 @ 240#
Metcon Rx: 5 rounds 5 DUs
I didn’t move particularly fast on this one, probably could have reduced the rest and gotten 6+. Great start to the week.
I heart Meg Raz.
Fat Aspen Boy is FAT for a fricking reason!
@ Meg Raz – whatever! I thought we were friends.
Tim, I went to yoga last night with MattJ and learned when he tries, he sweats. A lot.
A – 2 Cleans EMOM 135-155-175-185
B – 1 Clean EOM 195-205-215(f x’s3)-215(10# PR)
C – Back Squat 1×5 @ 135 – 1×3 @ 225 – 1×1 @ 255
3 fails at 215 we’re all close so I gave it one more try after watching Marc get his PR. I feel like I can do more if I knew what I was doing correct/incorrect.
Metcon Rx: 5 rounds 5 DUs
DUs got better with each round but still not spectacular.
Volume
A. Clean 4×2 EMOM 105-115-120-125
they happened but wasnt pretty… if using them as a warm up for the EOM, then I need more of a warm up for the EMOM
B. Clean 4×1 EOM 125-130-130-135
same as my PR… critique/tips would help
C. Back Squat
1×5 @ 125, 1×3 @ 145, 1×1@ 155
1x AMRAP @ 165- 5
Metcon RX: 5 rds + 6 KBS
I think the more important question we need to ask Chef Anna is:
How do you feel about tutu’s and wearing of said tutu’s by adult, super-masculine, bearded men?
Please be as thorough as possible with your answer.
Cleans worked up to 275# which took 2 attempts, teh last of which was an all out max just to stand up. I am operating at 10% less than normal on my squat maxes right now and can’t figure out what the deal is. can you just lose 10% of your strength just like that all of a sudden? I have and it is not a fun club to be in
+
Snatches – worked up to 215# and failed 235# twice. just called it quits after 2 fails at a weight I usually manhandle. once again well below my max although i wasn’t planning on 1rm’ing on these just going up to 80-90%
+
Death by Clean & Jerk @ 135# – 12 rungs + 10 c & j
This was fun. i got thru the 10 set doing all reps chained and unbroken then started doing chunks of 5s,4s,3s until i was finally at the end of the tank in the 13 round. when you finish 3 reps short of another rung you always question how you didn’t get it done and i think i was a little mentally soft in the early going of the 13 round but in my defense it was continuous after finishing the 12 set with 2 secs to spare
+
Handstand walking skill work – worked on pirouettes and these bad boys are great! i can turn so much more efficiently and easily than ever before. so glad i watched the vid on the Crossfit Journal about these and am way better for it now
I wasn’t excited to come to the box this am given my disaster over weekend (very ugly/painful shin injury courtesy of box jumps), but ended up being a pretty good work-out. PRed my 5 back squats (#135). My 1RM is 165, so I think that I may be able to move up a bit in weight there. Metcon: Scaled to single-unders since the impact of double-unders hurt too much. Finished up with 5 rounds, 6 wall balls.
All love Radis.
A – Cleans – Up to #235. One failed attempt at #245, didn’t feel warm enough to go up anymore.
B – Back Squat – AMRAP @ #280 – 12 reps
3RM last year was #275 so decent progress here. Left a few reps in the tank
Metcon, Rx’d: 7 rounds + 1 KBS
Should see some 8+ rounds later today, things were a little chaotic with the setup this morning and ended up sitting and waiting for WBs and KBs to open up in the early rounds. One trip-up on DUs otherwise all unbroken.
Post:
A1 – Front Squat 5×5 @ #205
A2 – GHDs 5×10
I like Smack way better then Meg Raz!!!!!!!!
Nope! Rephrase!
I LOVE Smack!
I’m coming back today so Smack (not to be confused with Snack) is back!
Chef Anna – where are you guys sourcing your beef, pork and poultry?
I don’t want to get all Portlandia on anyone but I like to know where my meats are coming from. Thanks!
Correction – I subbed Russian KBS for America so I did not go Rx’d today.
My conscience is clear now.
So far I have tried the avocado lover kale salad which was awesome! And the turkey chili which was also good, but a little too salty for me. I do understand that we are paying for convenience and the only real price that I have a major issue with is the hard boiled egg/chicken sausage combo…..there’s minimal prep to it and it’s way overpriced for what it is. I have never seen a dozen eggs priced more than 5$ for organic and organic chicken sausage runs no more than 8$ per 5 pack and that’s being generous.
The food is great though!
Technique: Established a 5 rm BS @ 245#. I think 255# is attainable, but didn’t want to push it before the Metcon.
Metcon: Interesting turn of events. Rope broke in round one, so I sub in tuck jumps while Kelly performed emergency surgery. Ended up with 4 rounds (2 w/ tucks) + 2 DUs. DUs are still a fat ugly goat.
Crowded 6 am today. Technique: Finally hitting the depth I need on the Back Squats.
115# 135# 155# 155# 135# 135#
Metcon:
16# Wall Balls
1 pood KB – killing my shoulder
90 single unders.
Kept screwing up the single unders, couldn’t get into a groove. I might need to rest my shoulder, anything overhead to hurting.
5 complete rounds plus 10 WB, 1 KB
Solid start to the week..
@ Alex, anything out of the ordinary on nutrition/sleep/stress? Could just be time for an actual deload, not a 2-a-day deload with lifting less weight than you’d like.
6am volume:
Cleans EMOM 165-195. Maxed to 235# (10# pr).
Wod – 4 rounds + 17 DUs.
Was planning on doing 20 DUs until I got 26 unbroken to start. Huge improvement. Jumpnrope clinic paying off. Have to get to 30 by next week to hit my 30 day goal.
power cleans up to #235 failed #245 2x
back squat amrap at #245 8 reps
WOD 6 rounds + 1 wall ball
A nice little family noon class with Brett and baby Rob.
Much thanks to Brian and Joy for helping watch him. Sorry for the puke. It takes a village.
BS 5-5-5-5
85#, 95#, 100#, 105#
Good place to stop on my first day back (again)
Metcon with 8# wb and 25# kb
5 rounds + 10kbs. Most DUs went unbroken.
Cardio is not up to par. It’ll be a long road back.
@Alex-Dare I suggest you might be a human,
listen to handsome Bryce and take an
actual break?
Squat 5×5@225,275,315,335,355 not a 5RM
WOD-6 rounds +10 WB
It was bad enough going next to Erin, thank God
Brett was on the other side of the room.
Post- Row 1 min on 1 min off for 20 mins
3093 meters. I’m tired now
Bryce no real changes in the nutrition/sleep/stress departments. i’ll just do some banded speed squats at 50% for the remainder of this week and keep the metcon squats to a minimum if any and hit the mobility/yoga hard. upper body movements and gymnastics are normal just the squats are suffering now. I’ve heard of dead arm for pitchers in baseball and i think i have dead legs right now
FAB isn’t pulling any punches on this one. All rain and no sun in Florida? Wifey giving you the cold shoulder? 3 kids expensive and ungrateful? No worries my friend, order a double and take out your frustrations on Anna and Sol over the blog. I’m entertained.
A1) 4×2 EMOM Clean–1-2 @ 185#, 3 @ 205, 4 @ 215
B1) 4×1 EOMOM Clean–1 @ 235#, 2 @ 245#, 3-4 @ (250)
C1) Back Squat AMRAP—295#x5
Cleans and Squats still off my PRs pretty good. Some form issues to clean up. Keep at it.
Metcon Rxd—8 + 5 wall balls. Unbroken, no trip ups. First time in a while I’ve been able to say that. Had a steady pace on this that didn’t fall off. Left the oly shoes on for this one as I prefer them with wall balls and kettlebells if I can get away with it.
E1) EOMOM 5×5 front squats with 2 sec pause at bottom @ 150#
F1) 4×12 GHD sit ups
G1) 1×2 @ 12.5# Dane grip roller, 2×2 @ 10# Dane grip roller
G2) 3×10 reverse hypers @ 160#
H1) 10 min planks
Volume
A – Squat Cleans 120, 125, 130, 130
B – 145, 155, 165, 165
C – BS worked up to an AMRAP 8 reps at 185#
Conditioning – 4 rounds + 7 kbs RX’d
Not a good metcon for me. 1.5 pood has really heavy and my legs felt like jello on the double unders after the volume lifting.
Technique: Worked up to 153#
No PR’s. Way out of practice with BS’s.
Metcon Rx: 6 rounds + 2 WBs
Decided to not be a baby and use the 14# ball. It was so horrible.
Post: 3×5 of single leg DL with 25# KBs
3x30s hollow holds
(It was getting late for me, so I had to reduce the reps)
Oops, I meant to say it wasn’t so horrible :o)
Power Cleans EMOM – 4×2 @ 225#
Power Cleans EOMOM – 4×1 @ 245, 255, 265 (fx2)
Back Squats – 195, 230, 245, 265, 275 (6x)
Cut off at 6 because my form was starting to suffer and I’m just coming off a back injury
WOD:
6 rounds + 7 WB
Tried copying BRaz and wearing the Oly shoes but my foot started to cramp after round 2.
Nice noon class with Kelly today.
EMOM Clean 4×2 175-1 185-3
EOMOM Clean 4×1 195-205-215(previousPR)-230(NewPR)
Back Squat 150×3 170×2 190×1 200×1 215x6AMRAP
I think i need to retest that Back squat.
Metcon was 6 rounds even. Everything felt good until my third round DUs fell apart. As Brett said to me i just need to clean up my DUs and i should do way better.
@ Megans
There are so many of you… so very many. Can you please post via some other identifier, maybe like a Megan [last name], I promise the online stalking will be kept to a minimum.
#ThereisonlyoneJoeP
@ Chef Anna
Looking forward to your visit tomorrow, I will be wearing my sluttiest workout gear.
@JoeP: there is more than one JoeP at CFC. In fact, I think the easiest way to discern you from him would be to add the second letter of your last name to your moniker.
And as luck would have it, that would make you JoePa.
Back Squat 5*5
85-95-105-110-115
10 min AMRAP 5 + 4 WB
10 wall balls 8#
10 KB swings 1pood Russian
30 double unders
Post: 4*30 sec hollow holds
4*8 single leg deadlift 25#
2*10 ab wheel
9am w/ coach kelly
Back squats 5-5-5-5-5
165-185-205-215-220(2x)
Backsquats felt really good today.
5 rds
10 Wall Balls (18)
10 Kettlebell Swings (1 pood)
30 Double-Unders
Double unders stink, my arms get tired after stringing 15… Spent this wod chasing Janelle and I finally caught her until I had to do double unders with 2 min left…
post:
30sec hollow holds x4
4×8 1 pood sinlgle leg dead lifts
6.2 mi run along the lakefront 48:48
Legs were pretty tired after mile 3
hahaha Brett Raz has spoken!!
@JoeP A) I’d just like to point out that both megan’s that posted today have identified themselves precisely in the manner in which you have asked them to. B) Stop sexually harassing the PFM chefs on the blog. C) I clearly hate you because you didn’t come to my birthday party.
@PFM I had the meatballs and they were great, and I think I’ve let you know in the past that I love your paleo cookies! I agree with Gina about the sausage/egg combo. PFM is a bit expensive for me to buy regularly so it’s more of a treat when I indulge, but it’s been worth it thus far!
Cleans EMOM 4×2 @ 165, 185, 195, 205
Cleans EOM 4×1 @ 225, 255, 265(f), 265 10# PR. great start to the week
BS 85% AMRAP 1×6 @ 265
Metcon: 6rds + 8 WB’s, 2pood Russians
Volume:
PR on the Clean @ 190#. Could 200# be far behind? Yes. Yes, it could.
BS
6 @ 210#
WOD:
4 Rds + 4 KBs.
Didn’t scale the DUs which accounts for the measly total, but they are starting to come along.
Happy B-day Caitlin.
Joe P. is always dressed like a slut, so no change there.
Cleans: Worked up to 155 and then 165 only to keep failing miserably. Wasn’t there mentally today.
Squats: 135,150,160,175. AMRAP 7.
Met: 5 rds + 7 DU’s. DU’s didn’t flow well until later rounds.
4×2 Clean 175 to 195. All felt good
4×1 Clean 195, 205, 225(Current Squat Clean PR. Power Cleaned this), 245 = fail, 235 = got stuck in the very bottom and couldnt stand it up
BS AMRAP = 6 reps at 225 lbs
WOD
4 rnds + 10 WB. Only did 15 DU. Those were the time killer for me. Also my biggest goat, go figure.
Back squat (5): 65-85-105-115-125-130 (f) went through the first 4 reps but they didn’t count bc I wasn’t hitting depth.
WB: 10#
KB: 1 pood
DU: 30 (I was off on these today)
5 rounds, 8 wb.
Randy and Val’s 6pm
1st workout since last Tuesday from being sick
A – Power Clean EMOM (225/235/245/245)
B – Power Clean EOM (265/275/285/290Fx3)
Had 290 high enough all three times, just didn’t get under it.
C – Back Squat AMRAP 315 x 3
Called it early on these. Nothing felt good about this today.
Conditioning
8 + 1WB
Felt good through about 5:30 of this and ran out of steam. Felt good to sweat today, but ready to be feeling closer to 100%.
First day of a new squat program…
10×3 @ 180# (70% of 1RM) they all felt pretty good
METCON Rx’d: 4 rds + 17 du’s
Unbroken on wb & kbs. Du’s were a mess.
Volume:
4×2 EMOM: 135-145-155×2 Alternated Power and Full
4×1 EOM: 170-180-192 (2# PR) -200 (10# PR)!!!!
Squats AMRAP for 8 at 215#
Really happy to break the 200# mark! It went up without much trouble, so I think I have more in me…
Conditioning:
6+5KB swings
Some DU issues early and for some reason I thought it was a 15 min AMRAP until 7 minutes in so didn’t go as fast as I should have between the movements. Oops!
Post:
D1: 5×5 Front Squats at 155
D2: 5×12 GHD sit ups
Quick sprint on the Airdyne:
2 rds
Max Cals 1:00 on/:30 off
21-18
@JoeP, I am very happy with my moniker. Apparently it’s making me quite mysterious. And I like that.
#whoismegant?
Back squat technique: 165, 195, 215, 230, 250
Probably had 5 in me at 265 but ran out of time. 1 rep max is 275 so maybe need to retest this.
Metcon: 6 rounds plus 10 DUs
Breathing was the limiting factor here. Almost unbroken on everything. Tripped up on DUs a few times.
Post: 4×8 single leg DLs with 1pood in each hand; 4x30s hollow holds
Technique: back squat 85-95-105-115-125
Metcon:
10 WB 10lb
10 KBS 1 pood
20 DU
I struggled with this workout due to pizza beer and cake this weekend. Booooooo!
4 rounds + 4 DUs
:(
Cleans EMOM: 145 x 2, 155, 165
Cleans EOM: 165-175-185-195 (10# PR)-200f
BS AMRAP at 195: 5
Big big thanks to Randy, who as usual was spot on with his tips and cues. I haven’t PR’ed on cleans in quite some time — likely because my form needs work — and his tweaks will get me past 200 very soon. Might’ve gotten there today if I hadn’t rushed the last attempt before we started squats.
WOD: 5 rounds + 14 DUs. Had to scale the DUs to 20 after round one because they were a train wreck. Been working on these a lot after class, but this was as bad they’ve been in quite some time.
Post: More DU practice…
Technique
Back squats 5-5-5-5-5
65-85-105-135-155#
Randy’s cues on proper technique and spotting were awesome.
10 min AMRAP of
10 Wall Balls (12#)
10 Kettlebell Swings (1 pood)
50 Single-Unders
5 rounds + 16 SU
In a time of chimpanzees Joe wore a tutu…
A –Clean EMOM 4×2 up to 245
B –Clean EOM 4×1 255, 265, 275, 280(f) I had it but couldn’t bounce of out the bottom.
C –Back Squat AMRAP: 6 @335
Metcon: 10min AMRAP Rx’d @ 7rds+10WB
This one felt pretty good as I just continued to move through all movements unbroken and no breaks except for station changes.
Post Wod:
Front Squats 5×5 @205
GHD Situps 5×12
Volume
My R trap is still screwy so I skipped heavy cleans today.
Back squat
AMRAP at 153, 7 reps.
May have had one more in me but wanted to keep my form solid.
MetCon
12# WB
1pood
30 DU
4 and 15 DU….so silly. I planned to have 30 seconds left to get through those du’s and tripped for the first time all workout! Couldn’t take the pressure I suppose. Grrr.
Post
4×5 hang squat clean with a 2 second pause at the bottom, 70#’s
4×30 banded russian KBS 1pood
4×1 down and back lateral walk with mini band at knees and ankles.
I haven’t felt this zapped after a workout in a long time.
Technique
Worked up to 150 for 5RM. I think I could have done more if I could have had a few more minutes rest before the next set.
Metcon
6 rounds + 5 wall balls
Took really long breathers between movements. Boy those kb swings were hard after back squats.
Time for bed.
Hit a PR on power cleans today @ 230 (5 #pr).
Thanks to Val for the coaching session and tips.
Felt good to ring that bell.
MetCon 4 rds + 10 WBs.
@carrie- are you kidding me?!? You are my hero!
TECHNIQUE – Back squats 5-5-5-5-5
65-95-115-135-145-155
40# PR from end of June 2012. Think I may have had more in me
10 min AMRAP of:
10 Wall Balls (12#)
10 Kettlebell Swings (1 pood)
30 Double-Unders (scaled to 15)
5 rounds + 10 KBS
my gas tank emptied quick on this one. had to stop alot and breathe. planned to do 10 DU b/c they were a p.o.s. during the warm up but during the 1st round I strung a good amount together so I upped it to 15. unfortunately i think i threw all the technique i learned at the seminar out the window during the WOD.
Big thanks to Bryce for the pep talk. My 40# PR is totally dedicated to him! ;-)
BS: 265×5 (PR)
Metcon: 6 rds + 9 KB
DUs were allkindsofshite thru 4 rds but the last 2 were unbroken. WTH?
Lungs felt much better.
Cleans EMOM: 105-115-115-120
Cleans EOM: 127-132-137-140 PR +5#
BS AMRAP @153#: 5
Very happy with the power clean PR, have been stuck in the 120s for the past year. Back squats felt rushed, I think I had another couple in me.
AMRAP Rx’d: 6 rds + 2 KBS
Kept a decent pace, but think I had 7 rds in me, since I had a few DU trip ups and broke the wall balls into 5s the last 3 sets.
1RM Snatch @ 115# (5# off PR)…I had 120# up there but couldn’t lock it out.
Power cleans up to 150# but not so pretty….cleans are my nemesis.
Back Squat AMRAP 7 @ 170#
Metcon Rx’d
7 + 7 WB
My shoulders were fatigued and made me slow down a lot
Feels good to feel like a functioning human again…that was a wicked sickness!
I haven’t felt this zapped after a workout in a long time.
Technique
Worked up to 145 for 5RM.
Metcon
5 rounds + 19 DU
Just kept getting slower and slower… and hitting myself in the face with my med ball
Thanks Adam for adjusting my rope!
Playing catch up….
I stopped in for the Monday 9am after making up the previous Mondays squat based workout the day before. Wasn’t feeling great on the cleans, so I skipped the back squating and did the metcon alone in the back with no music. It was boring.
Metcon Rx’ed: 6 rds. + 3 wall balls
Did Monday’s Technique workout on Thursday..
BS 5×5 @ 225, 235, 245, 255, 265
Conditioning:
10 min AMRAP: 10 Wall Balls (20), 10 Kettlebell Swings (1.5), 60 Single-Unders
4 rounds + 15 SUs
Shoulders were so tired from previous days it made my normal SU-DU-SU attempt impossible