Good Grub

You should definitely check out Robb Wolf's site. Buy The Book!!

the Quick Start Guide.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

read the rest here

If you are in the Holly Jolly II and not sure about what you are eating, don't hesitate to ask your coach.

WOD

for time

50 Ring Dips

40 Press

30 Sumo Deadlift High Pull (65, 95)

20 Burpees

rest,

follow with an

800m sprint Time Trial.

Feed Your Workouts

I spend a minimum of 5 minutes per class talking to at least 1 person about the results they want to achieve, taking their workouts to the next level, or how to get rid of this ache or that pull. Majority of the time the conversation lands on NUTRITION. My biggest piece of advice, load up on your Omega 3 Fish Oils and buy The Paleo Solution, by Robb Wolf.  Get it now! You don't even have to leave your computer, but do 20 burpees for being too lazy to leave your computer!

Also, David & Robin are in attendance at the 2010 CrossFit/USA Weightlifting Open in Colorado (And judging by the picture I posted they are doing a stairclimber workout from hell.) Check out the athletes and their skills on the live feeds. But before you do that, go buy The Paleo Solution and do your 20 burpees.

For those of you who missed out on the Fight Gone Bad Fundraiser workout....

Today's WOD

"FIGHT GONE BAD"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.