The Paleo Challenge is in full swing, but we’re already accepting ideas for the next one. It’s going to be performance based. Have an idea for a workout you’d like to see? Post it to comments. We’ll take all ideas into consideration. So get ready to set some PR’s and break some records.

I’ve promised you all that we will do some fun, community building, non-burpee activities this year. Well, here is one of the first ones! This is going to be a blast! Sign up asap as it will sell out quickly!

TGU + 3 Windmill Press (=1 rep)
3L/3R x 5
*try different objects: Kettlebells, dumbbells, bars, small women and children

4 RFT:
15 burpees
50′ walking overhead lunge left arm
50′ walking overhead lunge right arm

Solo:
Outside WU
CFWU x 2 with strict pull ups
Group:
over/under hurdles x 50′ x2 L/R
plate drag x 50′ x2 fwd/bck

L Sit (hang or dip) for max time x 10
Partner Hand Stand holds/Solo handstand holds for max time x 10
2000m row for time
Max double unders in 2 minutes

Spencer training for the games.

Team Georgia Weightlifting’s next meet is Saturday, March 13 at Flowery Branch High. This is an open meet, which means that anyone may lift as long as you are a USAW member. So far Rebecca and Victor are lifting in it as well as Spencer and a few CFAth alums that have moved. This will be a huge meet with lots of action! If you’re curious about the sport of Weightlifting, this is your chance to see some of the best in the southeast putting some heavy weight overhead.

Meet Information

IMPORTANT: ENTIRE MEET INFORMATION, ENTRY FEE, AND PAYMENT IS DONE ELECTRONICALLY.  NO LATE ENTRIES OR ENTRIES ACCEPTED THE DAY OF THE MEET!

Date: Saturday, March 13, 2010

Site: Flowery Branch High School, 6603 Spout Springs Road, Flowery Branch, GA  30542

Entry Fee: $15 – Team Georgia members, $20 – non-Team Georgia members

Entry Deadline: Entries due at 11:59 PM on Tuesday, March 9, 2010.  After midnight, the online registration system will not allow you to enter the competition.

Awards: Medals to top 3 in each class in each division for total only.  Best lifter award for male and female lifters in each age group (13 & under, 14-15, 16-17, Juniors, Seniors, Masters).

TENTATIVE LIFTING SCHEDULE

Weigh-in and lifting schedule are subject to change in order to balance the number of competitors evenly over the competition.  This will be a TWO-platform competition.

Final Schedule will be posted by Tuesday night, March 9.

Online Registration

Solo WU:
Outside WU
CFWU x1 with strict pull ups
Group WU:
over/under hurdles 50′left/right
Speed ladder
Wheelbarrow 50′ x 3
pigs on ice skates 25′ left 25′ right
20 hollow rocks
KB swing practice

“Helen”
3 rft:
400m run
21 KB swings
12 pull ups

Hang Squat Clean – focus is on proper stance, grip and positions
Each rep should start from the low hang (just above the knee). Ensure that the bar travels up the thigh all the way to the pockets before initiating the jump.
3 x 5 (heavy enough to make you work for it, but light enough to be successful)

Tabata:
KB swing 55/35
Wall Ball 20/14
DB clean and press (alternate arms each set for total of 4 left 4 right) 40/25

Thea locking out over head.

Press + Push Press (Say that 5xfast)
Start at a moderate weight, roughly 75% of 1RM. Press as many reps as possible until you are unable to lock the bar out. Then perform 3 push presses, lowering the bar as slowly as possible each rep. 4 sets.
(20 min)

Grab a partner.
With a continuously running clock, A will drag a tire 100 feet, then pick it up and carry it back to the starting point. B will do as many burpees as possible. After 1 minute, take a 15 second break, leave the tire where it is, and record number of burpees and number of tire trips. Switch roles and go again until each partner has completed each role 5 times. At the end, divide number of burpees by number of COMPLETE tire trips. Lowest score wins!
(10 min)

Me, Marley and Earl (that name just popped into my head)