"GR8 Fran Time, BTW"

Quote of the Day:

"It's not enough that we do out best; sometimes we must do what is required"

-Winston Churchill

"Fran"

Complete 21-15-9 of:

Thrusters

Pull-ups

AB CHALLENGE

"Tabata Ab Wheel"

or

"Tabata Pike Plank"

post total reps

"GR8 Fran Time, BTW"

by Jessica Murphy

CrossFit was born and raised on the web, and now creative CrossFitters are developing

online WOD-tracking applications. In the digital age, you can compete against

athletes from all over the world with the click of a button.

Stronger, one painfull day at a time...

You should probably come join the fun

---

WOD

SATURDAY 12/19/09

Teams of 3

FRAN

800m Run

155 Thrusters (45/65)

155 Pull ups

800m run

Coach Scott's Food Journal

If you are looking for recipes or ideas on what to put in a meal come over for and visit Coach Scott's Daily Food Journal.  Nutrition is 80% of our success or fail rate at any fitness program.  So commonly we think that nutrition is not as important as our workout or as important at our daily routine.  However, we find that if we don't have a balanced nutrition life our workouts and daily routines are very much effectived.  After starting the Paleo Diet I (coach scott) have felt so radically changed.  I have more energy throughout the day, I am sleeping so much better at night and my body feels so good. 

So, I you are interested at all about looking good and feeling good check it out!

Fran Vs Scott

Here is Coach Scott going head to head with Fran!

----

Thursday 11/19/09

(women #25, men #45)

18 Front Squats

18 Jerks

18 Wall Ball Shots

15 Front Squats

15 Jerks

15 Wall Ball Shots

12 Front Squats

12 Jerks

12 Wall Ball Shots

9 Front Squats

9 Jerks

9 Wall Ball Shots

6 Front Squats

6 Jerks

6 Wall Ball Shots

-Coach C

New Paleo Diet Blog

(deadlift alive and well)

New Paleo Diet Blog

The Paleo Diet--the world’s healthiest diet--is based on the simple understanding that the best human diet is the one to which we are best genetically adapted. It is supported by documented scientific evidence and by real-life improvements, even triumphs, of people winning their personal health battles.

The Paleo Diet is based the life work of Dr. Loren Cordain. Dr. Cordain is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. In numerous publications in the world's best scientific journals, he has documented the dramatic health benefits of eating a diet consistent with human genetic evolution and our ancestral, Paleolithic diet. Learn how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.

To view blog click HERE......................., courtesy of Paleodiet.com

(Thursters during Fran)

WOD 141109
In teams of 4 complete:
200m run
Over head Lunges
Pushup /Sit up
Rest

While the first person is running, the second person is doing lunges, the third is doing 1push up then 1 sit up and the fourth is resting. Continue each movement (lunges, pushup/situp, rest) until the runner is back. Rotate to the next position.

AMRAP in 20 min. (count repitions for score)

-Coach C