Our next “Principles Course” begins on Saturday, March 3rd @ 12:00 pm. If you are wanting to get on the roster, just send us an email HERE and you will receive all the details on how to get started!
It took nearly a week, but through hard work, FaceBook strong arming & a little dedication, we elicited 20 unique nutritional sources by 20 unique commenters! Those who showed up to Sunday’s 3:30 training had the opportunity to program today’s WOD…. Here is what unfolded:
“7 Rounds 4 Time”
12 Box Jumps, 24″/20″
5 Pull-ups
12 Wallball Shots, 20#/14#
Fatty Acids play a huge role on our path to wellness. I’m a guy, so when someone told me I should be eating fish oil to supplement my nutrition, I just started taking it. Eventually I did more digging into the why & how much I should be taking, for good measure. So…… HERE is the skinny on fish oil. Unless you are an actual caveman, you should be taking some level of this stuff to keep you as clear of imflamation in the body as possible.
“Team Grace”
Men ~ 135#
Women ~ 95#
*This WOD will consist of 2 athletes with all 4 hands on a barbell, cleaning together & jerking together, for 60 repetition’s*
I hope everyone is enjoying their rest today & gearing up for a great Team WOD tomorrow! Here is all the information needed to join the CrossFit All In Team for the 2012 St. Patrick’s Day Dash benefiting the Detlef Schrempf Foundation. Last year there was a handful of us that went down & it was a great time! This year I expect to see many more faces since we actually have an official team.
Online Registration @ stpatsdash.com
$30 through Feb. 20th
$35 Feb. 21 ~ March 14 (midnight)
*Select Red Wave & choose the “CrossFit All In” team from the drop down menu
Establish a 1 Rep MAX Deadlift in 10 Minutes
Rest 1 Minute
Establish a 1 Rep MAX Squat Clean in 10 Minutes
Rest 2 Minutes
Establish most consecutive Wallball Shots (proper height & depth) without rest ~ 20#/14#
Run 200 Meters
21 Snatch Pulls ~ 95#/65#
Run 400 Meters
15 Snatch Pulls
Run 800 Meters
9 Snatch Pulls
Rest precisely 2 minutes
**Score = How long you can hang from a bar**
17 peeps in class yesterday for “Tire Flipping Grace”. Great turnout & efforts by all! My throat thought I had just done Fran! Crazy right?! Enjoy your rest today as this week will be filled with another 4 day set of hard work.
Daily Challenge:
If we can get 20 “different members” commenting to this post by answering one simple question, with 20 “different answers”, members will have the opportunity to program the WOD for Monday, February 20th.
Question:
Where can members look for quality nutritional information on the World Wide Web?
