http://www.crossfitlexky.com Forging Elite Fitness in Central Kentucky Mon, 14 Sep 2009 18:54:52 +0000 http://backend.userland.com/rss092 en  Warm-up500m RowWOD“Filthy Fifty”50 Box Jumps, 24″50 Jumping Pull-ups50 KB Swings, 1 pood50 Walking Lunges50 KTE’s50 Push-Press, 45 lbs50 Back Ext.50 Wall Balls50 Burpees50 Double UndersATTENTION! Until we get the old site linked to the new site, please check our new web page at CrossfitMaximus.com We appreciate your patience as we work hard ... http://www.crossfitlexky.com/2009/09/14/090914 If you are doing the Paleo Challenge today is the day to turn in your points!  If you are at the gym, write total beside your name on the Paleo Challenge Board.  If you are not coming in tomorrow, email your points to your Team Leaders: Kelli or Freeman. REMEMBER: ... http://www.crossfitlexky.com/2009/09/11/090912 September 11th, Honor the Fallen.Warm-up 20 GHD Sit-ups 20 Push-ups 10 PVC Cleans with group   WOD "Ski" For time:  800m Run 25 Squat Cleans 50 Pull-ups 400m Farmers Walk 50 Pull-ups 25 Squat Cleans 800m Run    This workout is done in tribute to "Ski", Sgt. Mark T. Smykowski, ... http://www.crossfitlexky.com/2009/09/10/090911 Day 4 of Paleo, stay strong everybody!Warm-up In a "congo line" fashion: Everyone flips the tire together until it travels 50m 2 Tire Flips, 10 Jumping Jacks, rest while everyone else rotates through 10 Person Limit to each tire so everybody gets a good warm-up   *"Lone Wolf" Warm-up is: ... http://www.crossfitlexky.com/2009/09/09/090910 Paleo Challenge Day 3How's everyone holding up?  Post how you are doing to comments.   Warm-up 50 Double Unders 25m Bear Crawl 25m Wheel Barrow w/ partner holding your feet    Workout AMRAP in 15 minutes: 5 Burpees 10 KB Swings 15 Wall Balls        http://www.crossfitlexky.com/2009/09/08/090909 WODWarm-up PVC Fran   Workout 21-15-9 reps for time: Thrusters 95/65 lbs Pull-ups   Easy Paleo Breakfast    http://www.crossfitlexky.com/2009/09/07/090908 Fun Day! Do something fun today!  Play basketball, flag football, or golf. Enjoy your Labor Day Holiday!   Today begins the first day of the 30 Day Paleo Challenge!  Post your experience today in comments.  Feel free to share any recipes you find particularly interesting.   100 Thrusters for time are ... http://www.crossfitlexky.com/2009/09/06/090907 Paleo Challenge begins tomorrow September 7th!Rest Day! Open Gym for 2-5 today!  Have fun!Quick Paleo Pankcakes Scott HagnasAugust 2007 The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker ... http://www.crossfitlexky.com/2009/09/06/090906  Those who have already signed up for the 30 Day Paleo Challenge will be emailed a Powerpoint covering the rules by September 5th!  Some email addresses were unable to be read, so if you haven't received your powerpoint please re-submit your email address to Kris Freeman @ usmc90210@aol.com. WOD   Griff, Doolin, ... http://www.crossfitlexky.com/2009/09/04/090905 30 Day Paleo Challenge September 7th - October 3rd, sign-up sheet is in the gym on the "Results Board"!Warm-up 50m Crossover Run 20 Jumping Pull-ups 200m Run PVC Thruster - skill work   Workout 100 Thrusters for time, 75/45 lbs... every time you set the bar down, do 3 Burpees! ... http://www.crossfitlexky.com/2009/09/03/090904