Our next nutrition challenge will be starting in February. However, there’s a pretty big movement online of people starting a January 1 Whole30. If you’re interested be sure to check out Whole9Life.com. They recently posted some interesting data on the success rates of radical change versus incremental. Since nothing beats a public declaration of intentions, I’m going to eat nothing but Paleo Foods in the month of January. With the Crossfit Open just around the corner I will continue to supplement with protein, creatine, fish oil, etc but in terms of food Paleo is it. Anyone else want to make a public declaration? Post it to comments.
Feel like it’s a compromise to supplement while eating a Paleo based lifestyle? Crossfit Football’s owner and NFL veteran John Welbourne explains his point of view on this blog which I completely concur with: http://talktomejohnnie.com/supplements/strong-awesome
As a reminder, there will be no Open Gym from 3-6pm on Friday, we’ll be prepping WCF for Saturday’s comp. WE could use some volunteers to help out, let me know if you’re interested. The first 5 volunteers to post to comments get a free shirt.
29/December/2011 Thursday WOD “Grow Some!”
3 Rounds for Time
1000lbs of Kettlebell Swings
You pick the loads. Be safe, have fun, and get ready for Saturday’s Comp!
Burly: Work up to a heavy single squat lockout with 7 reps. (24/20 box). Then do 1×20 back squats with heaviest load possible. Take 1 breath between each rep for the first 10, 3 breaths between each rep for 11-15, and 5 breaths for reps 16-20. Tomorrow and Saturday are a rest from Burly and then we’ll be maxing your FS again on Monday.
Endurance: Row 10 x 150m on :45 intervals @ 90% effort.
GamesLab: 3×7 Muscle-ups or assisted Muscle-ups. 25/25 on GHD.