* UTC RE-GRAND OPENING MARCH 3…BRING FRIENDS AND FAMILY FOR FITNESS ASSESSMENTS ,WOD,FOOD,MUSIC,PRIZES AND FUN!

* STOP BY THE PALEO CAFE FOR YOUR PRE OR POST WOD SHAKE**  BUY 1 CASE OF C20 COCONUT WATER AND GET $5.00 OFF!!!

* NEED TO IMPROVE YOUR DOUBLE UNDERS? GET YOUR SPEED ROPE ,NOW SOLD AT THE FRONT DESK.

* WRIST WRAPS ARE HERE…..NO MORE HASSLES WITH TAPING!   (ASK ANY UTC STAFF)

Funny funny funny!

Workout of the day

Snatch   5-4-3-3-2-1

Then,

RX1

10Min AMRAP

1 Rope Climb 15′

3 Ring Muscle Ups

9 Box Jumps 24/20

12 Pistols

RX 2

6 Plank climbs

6 Chest to Bar Pullups

9 Box Jumps 24/20

24 Squats

Post rounds to comments

MAX REPS POWER CLEANS  95/65

MAX REPS BOX JUMPS  24/20

MAX REPS PULL UP

PLATE RUNS IN BETWEEN   25/10

DETAILS WILL BE EXPLAINED BY COACHES.

TEAM UTC WOD:

20 MIN AMRAP

20 THRUSTERS    135

20 PULL UPS

20 BURPEES

* Paleo Challengers! Good job making it through the first week. Now its time to share recipes. Tomorrow is our first Saturday Paleo Potluck. Lets see what you got!   Time: after the Wod

* UTC RE-GRAND OPENING MARCH 3…BRING FRIENDS AND FAMILY FOR FITNESS ASSESSMENTS ,WOD,FOOD,MUSIC,PRIZES AND FUN!

* STOP BY THE PALEO CAFE FOR YOUR PRE OR POST WOD SHAKE**  BUY 1 CASE OF C20 COCONUT WATER AND GET $5.00 OFF!!!

* NEED TO IMPROVE YOUR DOUBLE UNDERS? GET YOUR SPEED ROPE ,NOW SOLD AT THE FRONT DESK.

* WRIST WRAPS ARE HERE…..NO MORE HASSLES WITH TAPING!   (ASK ANY UTC STAFF)

We should learn from our elders, especially the healthy happy ones. All over the world there are cultures and individuals who live long, healthy lives. What longevity secret do they know? I use to enjoy talking to my grandparents for hours about their lives and their wise secrets to longevity. The other day I met this wonderful lady named Valerie from Germany that is 90 years old. When I asked her about her secret to longevity was she explained how she grew up maintaining the farm they lived on (milking cows  etc…) and ate all natural foods. Well there you go folks, its always the same answer exercise and healthy all natural foods. Sound familiar? Im not 90 yet but here is my secret. Crossfit,Brazilian Jiu Jitsu, and Paleo!    Coach Tony

* STOP BY THE PALEO CAFE FOR YOUR PRE OR POST WOD SHAKE**  BUY 1 CASE OF C20 COCONUT WATER AND GET $5.00 OFF!!!

* NEED TO IMPROVE YOUR DOUBLE UNDERS? GET YOUR SPEED ROPE ,NOW SOLD AT THE FRONT DESK.

* WRIST WRAPS ARE HERE…..NO MORE HASSLES WITH TAPING!   (ASK ANY UTC STAFF)

“LET’S GO”

* STOP BY THE PALEO CAFE FOR YOUR PRE OR POST WOD SHAKE

* NEED TO IMPROVE YOUR DOUBLE UNDERS? GET YOUR SPEED ROPE ,NOW SOLD AT THE FRONT DESK.

* WRIST WRAPS ARE HERE…..NO MORE HASSLES WITH TAPING!   (ASK ANY UTC STAFF)

YOU CAN STILL EAT OUT AND GO PALEO. THE OTHER DAY WE DECIDED TO GO ALL YOU CAN EAT KOREAN AND IT WAS BOMB!  ANY OTHER EATING OUT SUGGESTIONS? PLEASE SHARE WITH US ON THE POSTS.

STRENGTH

PRESS 70% 3-REPS
PRESS 80 % 3-REPS
PRESS 90% 3-REPS PLUS
WORKOUT OF THE DAY   

SIX ROUNDS EACH FOR TIME OF :

* TODAY WILL BE THE LAST DAY TO DROP OFF YOUR FOOD LOG

* STOP BY THE PALEO CAFE FOR YOUR PRE OR POST WOD SHAKE

* NEED TO IMPROVE YOUR DOUBLE UNDERS? GET YOUR SPEED ROPE ,NOW SOLD AT THE FRONT DESK.

* WRIST WRAPS ARE HERE…..NO MORE HASSLES WITH TAPING!   (ASK ANY UTC STAFF)

We are very proud to announce the “2012 All Americas No Gi Tournament”.
The event will take place on March 10th
at Cal State Dominguez Hills

All grappling styles and belt levels are invited to compete.

Yesterday’s swing off was exciting to watch!    Thats Power!

Wod
“Nasty girls”
3 rounds for time
50 squats
7 muscle ups  (mod w/ chest 2 bar pullups)
10 hang power cleans 135/95

Wod
“Jackhammer”
60 kb swing
50 box jump
40 wall ball
30 pull ups
20 sit ups
10 squat snatch
100 ft lunge 45/25

The Box will be closed tomorrow (Saturday) due to the NLI Invitational Crossfit Competition. Come out and cheer Joey on and dont forget to sport the black and red.

Eat fruits and vegetables every meal, dried fruit should be eaten in small amounts it can produce a high glycemic load causing a rapid increase in the blood glucose level. When your hungry or in doubt, start with a high protein, low fat food. Remember, lean Protein is the most effective nutrient in reducing your appetite and boosting your metabolism to help you burn stored fat.

Pr’s were in abundance at UTC yesterday …Congrats everyone!  keep working hard.   TG

Workout of the day

Strength:
Overhead squat 3-3-3-3-3

Metcon:  ( From Freddy at OW)

Complete 15-12-9-6-3  reps for time of:

Power snatch    95/65

Handstand pushups

This is what I think about before every Paleo challenge at UTC, the transformation of all of your bodies during the next  six weeks.

Paleo can transform your body into the picture of optimum health. Eating the foods that have been provided to us by nature and are basic to our digestive tracts helps our bodies become healthier than ever before. Many have discovered that eating Paleo is one of the best things that have happened to them, because of the countless amazing results that come with being healthy.   See you tonight at the kick off!    - Coach

STRENGTH: Deadlift 1 rep max

then 7 Rounds of:

7 Deadlift (Bodyweight)
7 Push Ups (Hand release)
7 Sit Ups (Abmat)    Adv (Ghd)