Paleo Week Every blog post for this week will contain information about the Paleo Diet. If your diet is strict Paleo or you have no clue as to what I’m talking about, this week will serve both ends of the spectrum. If you have any recipes, success stories or anything pertaining to the Paleo Diet that you would like to share, post it on the Lakewood and Golden Facebook pages. First lets discuss a very important concept. Fact: You can not out train a poor diet, no matter how hard you workout at the gym (trust me I have tried). If you are not properly fueling your body with the essential macro-nutrients it needs, all the hard work you put in will not translate to results. 80% of body composition (meaning how much body fat you are carrying around) comes down to diet, 10% comes from exercise and 10% comes from your genetic/ethnic...Read more

WOD: Teams of 2-3 people complete the following 5 Rounds for time of: 30 Toes 2 Bar (x1.5 for leg raise modification) 40 Weighted Jump Squats, 75#/55# 500m RowRead more

Warm-Up: Coaches Choice (Greg’s Choice) WOD: 5 rounds of : 400 Meter Run 10 Burpee Box Jumps 15 Kettle Bell Swings ( 24kg/16kg)   If time is left 3 X 50 Abmat sit-ups in our quest for a six pack summer!!!Read more

WOD: AMRAP 15min 5 Chest 2 Bar Pull-ups, must be Rx’d (10 Chin over bar) 10 Ball Slams 15 Goblet Squats w/ Slam Ball 20 Ab Mat sit-ups Each round will be worth 50 points. If you can not do chest 2 bar pull-ups to competition standards (meaning no bands and chest touches bar ever rep) do 10 chin over bar pull-ups. Count as 5 points. Strength: Back Squat 3-3-3-3-3-3-3+ all reps ass to grass Use the first 2 sets as warm-up then do the remainder at 75% or add 5#-10# to last time done on 6.12.12Read more

WOD: 7 Rounds 7 Power Cleans, 165#/105# 14 Hand Release Push-ups (7 HSPU must be RX) 150m Run If you can do HSPU RX (meaning you can do them to competition standards) do 7 of them instead of hand release push-ups. Strength: Dead Lift 3-3-3-3-3-3-3+ Use the first 2 sets of 3 as a warm-up then do the remainder at 75%-85% or add 10# to last time done on 6.18.12Read more