May 2013 - RCF NuernbergRCF Nuernberg

Blog Archive

Archive for: May

Deadlifts and Overhead Squats

21-15-9 reps, for time of:

Deadlift, 225 lbs

Overhead Squat, 135 lbs

Medicine Ball Clean : 150 Reps for Time

For time:

150 Medicine Ball Cleans, 20/14 lbs

Front Squat : 5 Rep Max

Find your Front Squat 5 Rep Max.


Strongman and Rotation

3 rounds, 1 min per station, of:

Keg Ground To Overhead, 0.75x bodyweight

Viper Press, 0.5x bodyweight

Atlas Stone Ground To Shoulder, 1x bodyweight

Deadlift (Axle), 2x bodyweight

Hack Squat, 3x bodyweight

Farmers Carry, 1.5x bodyweight

Rest 1 min


Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

It doesn’t take long to change your life by following a Paleo lifestyle and doing CrossFit – it just takes a little courage.  Courage is also being willing to put yourself out there in an effort to change the world – we thank Adéla so sincerely for giving us permission to post these photos of her.  Take a look at where commitment can get you in a very short amount of time – please listen to Adéla.


how long have you been CrossFitting?
I have been CrossFitting since the end of December 2012 so its already 5 months.


what sparked your interest in CrossFit & how did you hear about RCFN?
When I was at home, in Prague in November 2012, my father (he is a thai box coach) told me about Crossfit box in Prague and that I have to try it with him! 😀 So.. I tried and I loved it from the first moment! So, I immediately googled to see if there is Crossfit box in Nurnberg or somewhere around.. And I was lucky!!! I never forget when I came for the first time to RCFN just to ask if I could start and how it works.. 😀 Children were running around with dogs, Oma was doing her WOD and I knew that this place is awesome! 🙂

I have been doing a lot of sports during my life, like kick-boxing, athletics, and so on, but i have never loved it like Crossfit! When i come to the Box I forget everything and just “relax”!


one of your first questions during your trial training at our CrossFit box dealt with your fear of “getting big” due to lifting heavy weights during CrossFit workouts. can you recall your question & our answer, and will you share with us whether your fears have been resolved?
😀 😀 hahaha! Oh yeah! I can not forget that! Especially how you looked at me, like I have to be crazy to not want to get muscles! Well, I just stopped worrying about getting muscles and started to enjoy it and i have started to love lifting heavy weights very quickly, when I saw how strong I am. I’m “getting big”, but somehow I like it and my boyfriend also! 😀


what started your interest in the Paleo Diet, and what’s been your own experience with the Paleo Diet.
There is a wall in the box, where is a picture with paleo pyramid, i was reading that one time when i was in the box and then i was searching on the internet. The truth is, I just wanted to get skinny at first. I was for a long time desperate about how fat i’d become and I could not lose it even after trying a lot. My metabolism was ruined despite the fact i have been doing a lot of sports, jogging and so on, I just could not lose fat!

So at first I started to eat clean and better then before, but Daniel told me, that I should start with the “paleo challenge” from the beginning, to restart my metabolism.. So I did it! Thanks to you and the other guys for all the information! 🙂 It was not easy for me, because im a big “sweet lover”, thats why i couldn’t skip more fruit even i wanted to lost weight. I found that since going Paleo, after ten days, I have been feeling much better, my stomach has not being as a ball, my skin has clear up, i have been sleeping better and my usual migraine was away! That has motivated me to dont give up! Now my 30 day paleo challenge is over and I am so proud of myself! Im gonna stay with Paleo lifestyle right now.

I have to share another experience which is awesome! My boyfriend is a soccer player and they have every 3 months “fettmessung”. They had one in January when I have started to eat clean and cook healthier. After this fettmessung Tomas had higher fat then before, and they told him he has to put down minimally 1%. So he has eat clean with me. He doesnt eat 100% paleo as i do, but even that, he eats what I cook, so more paleo.. 😀 After 3 months, around April, they had another fettmessung and Tomas had more then 2,5 % down!!!


what’s your favorite thing to do on a lazy Sunday?
I love lazy Sunday! 😀 We usually sleep longer, I cook brunch and then we walk with dogs. And afternoon we just rest on the sofa with dogs around, watch some movie and have a lot of food on the table! 😀


where do you see yourself in 5 years?
Wow! In 5 years? 😀 Already have my ing degree, have a kid and I would love to become CrossFit coach! 🙂


In just 5 months since she started CrossFit, Adéla has accomplished so much that these pictures don’t show.  Her strength has jumped through the roof.  And I don’t know anyone who would believe that she has gotten “bigger” – sure, her muscles are bigger, but she’s gotten FIT.  And being fit is incredibly sexy, as you can see.  It takes enormous determination and tenacity to go through the 30 day Paleo Challenge where only non-processed foods are allowed for 30 days.  Adéla endured the Challenge by herself.  The “information” she refers to was mainly collected by herself – by scanning through our RCFN Paleo Challenge group on Facebook for guidelines, answers to her questions, & recipes.  Yup, Adéla will achieve whatever the hell she wants in life.  There’s absolutely nothing that could hold her back.




Lee Rigby

For time:

22 Row (calories)s

25 Squat Cleans, 42.5/30 kg

22 Double Unders

25 Lateral Burpee (Over Barbell)s

22 Double Unders

25 Push Press, 42.5/30 kg

22 Double Unders

25 Pull-ups

22 Row (calories)s



For time.

15 – 12 – 9 – 6

Dumbbell thruster –one in each hand- (Advanced: 45lb, Intermediate: 25lb, Novice: 15lb)

Kettlebell swing


**For the KB swing, you will use one of the DB that you used for Thrusters.

Overhead Squat

Overhead Squat 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

Run 5 km TT

This is an all out effort for time.

Double Unders & Sand Bags

For Time:

100 Double Unders

20 Sand Bag Get Ups

50 Double Unders

20 Sand Bag Get Up In Overhead Positions

50 Double Unders

20 Sand Bag Squat Cleans

100 Double Unders

Post total time and Load


Hand Stand


20 sit ups

18 push ups

16 box jumps

14 shoulder press

12 squats

10 dead lifts

8 forward rolls

6 thruster

4 pull ups

2 hand stands


Duck Duck Bear Crawl

1 2 3
The Healthy Baby Code

Personal Paleo

Paleo Products