POSE Running Clinic is SOLD OUT!
Congratulations in advance on those attending.  You are in for a treat.

Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00 Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.

Jan-Michael is down 15 lbs and experienced substantial increases in strength in only 4 months at CFW. Congratulations and thanks for allowing us to be part of the process JM!


“I had been trying to lose weight for the last seven years with no luck. Since joining Crossfit Wilmington four months ago I have made great strides with improved overall fitness and have lost 15 lbs by following the Paleo Diet”









Push Press 5-5-5-5
Clean Grip High Pull 5-5-5
Weighted Pull-ups 5-3-2-2-2

EMOM- Every Minute on the Minute
Sandbag Clean to 1 Lunge right/1 lunge left (40/60)
*Add 1 rep every minute until you cannot complete the required number of reps in a minute

In subplementum.
4 x 400m Sprint
* Rest= double the time it takes to run each 400m

24 thoughts on “Push Press and Pulls

  1. Albert Steed says:

    Way to go Jan!! I am excited that you tried out CFW and more that you have stuck with it and picked up on Paleo! Give yourself another few months and you will be the next big success story of CFW for 2012!

    Keep up the great work man!!

  2. Felice says:

    Keep up the great work Jan! I remember doing your intro class for you and I love seeing you come in every night and continue to improve! You have come so far in such a short time, keep doing what you are doing and all of your hard work will pay off!

  3. Josh says:

    EMOM= Every Minute on The Minute
    Minute1 Clean lunge/ lunge, Minute 2 Clean lunge/lunge clean lune/ lunge… and so on until you cannot complete the number of reps in the 1 min time frame

  4. Tanner says:

    Dan- Alpha Lipoic Acid (ALA) and CO-Q10 are probably the best antioxidants accoriding to what I’ve read. There are a pretty wide variety however – green tea extract, milk thistle, resveratrol etc. Vitamin C is also a pretty abundant anti oxidant, found naturally in lots of veggies and fruit.

    Congrats Jan Michael. What he didn’t write is that he can now get into a hanstand on the wall as well as all the strengh gains a weight loss. Keep up the good work man!

  5. Abs says:

    Great work Jan! Keep it up and tell everyone you know HOW you have done it! We appreciate your hard work and love seeing your progress!

    Gonna be a good one(s) today! See you all at 445!!!

  6. Albert Steed says:

    @Shawn – That link is awesome. That is going into my paleo quick link e-mail that I send out to people to get them interested in living better. 🙂

  7. t. says:

    I just began using Poliquin’ Primal Reds postworkout. Reds contain antioxidants from fruit. He also has Primal Greens. It get its AOs from veggies. Either is good. Rotating the two daily is better.

    I also use CoQ-10 at 100mg post workout.

  8. Tanner says:

    I know that post wasn’t directed at me, but here are my 2 cents.

    It’s an interesting read. I haven’t read through all of the links yet, but I have a hard time taking an article seriously when the author cannot even summarize the main citation: “A new study was recently published showing that 3g/d of fish oil in patients with metabolic syndrome increased LDL levels and insulin resistance.

    Unfortunately, I don’t read Portuguese so I can’t review the full-text.”

    There is no reference to the type of diet that the subjects in the studies were on. If it is the traditional, high carbohydrate diet then fish oil supplementation isn’t necessarily the thing that is causing oxidative damage. That can be caused by a variety of factors, including high carb intake and long-slow-distance aerobic exercise. We don’t tout fish oil as a miracle cure to all known human disease. It’s a great supplement to an already clean, Paleolithic diet, but in the absence of a clean diet it’s not as much help. The fact that some of the studies may have been supplementing with poor quality, already rancid and oxidized fish oil further skews the data. I’ll keep a look out for more articles of this nature though.

  9. t. says:

    Yeah… what Tanner said.

    Every study I’ve read stating fish oil is bad (I read counter facts as much as I read articles on what I want to learn about) is done with too many blatantly overlooked variables.

    The overwhelming amount of studies show the exact opposite of one in the link.

  10. Pedrina says:

    in regards to the fish oil article, i can tell you as a practitioner we still prescribe fish oil to those with hyperlipidemia. fish oil does not decrease the plaque in the arteries but we give it to bring triglycerides down. in additon, the people in the article had metabolic syndrome. i’m guessing they also had cardiac disease and were overall unhealthy. the fish oil study was interesting but it needs to be repeated. to have some foundation to what iam writing i consulted my text, “the GISSI Prevention Trial found a significant reduction in mortality with administration of omega 3 fatty acid (850mg) daily- which has an anitplatelet effect in addition to other purorted mechanisms- in postinfarction patients” McPhee, S.I. & Papadakis, M. A. 2009. Current Medical Diagnosis & Treatment. same text “multiple mechanisms have been proposed for the benefical effect of omega-3 fatty acids for both primary and secondary prevention of cardiac disease. These include reductions in triglyceride levels, inflammation, blood pressure, blood clotting, arrhythmias, and atherosclerotic plaque formation. the reduciton in triglyceride levels appear to be does dependent, witheffects at doses as low as 2g/d. higher doese have greater effects and 4g/d can lower triglyeride levels by 25-40%”.

  11. Jrod says:

    Yeah what Tanner said
    It is Sad but true most over the counter fish oil is already rancid when purchased. High doses of (quality) fish oil are deemed safe for 6 months, by that time the benefits (fat ass removal & heart protection) should be achieved and the client can go to 1-6 grams/day. Organic acid testing and fatty acid testing will show if oxidative damage is from PUFA’s. I frequently see the HDL levels increase from high fish oil doses and LDL & triglycerides decrease. Just did Organic acid testing on myself where PUFA’s were measured and they were elevated, but no oxidative damage. Labs confirmed my sneaking suspicion that all the Yang-ALA reversed my previous oxidative damage and prevents any further damage.
    TIDBIT: PUFA’s will oxidize with a B6 deficiency. More reason to eat Paleo & supplement if necessary (and it usually is).

  12. Jan-Michael says:

    Thanks Dawn (and JROD) for everything you’ve done to help me get this far. Couldn’t have done it without you guys (and Crossfit of course)

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