Warm-up: Mobility

WOD:

for time:

1 mile run

“Fran”

1 mile run

Warm-up: Kettlebell

WOD:

Part 1:

5 Thruster +1s (1 thruster + 1push-press = 1 rep)

120M run

rest 1min X 7

*This should take about 60s, scale your load/reps and run to match that time domain

REST 5 MIN AFTER ROUND 7

Part 2:

60s AMRAP Burpee Box jumps

1min rest

X 7

Warm-up: Agility

WOD: (we will need to stagger the start times because of limited rowers)

500m Row, followed immediately by 400M Run (1 single time for both — This should be 4-5.5min of pure guts and grit)

rest 10Min (actively working on hollows/hollow rocks, and front squat rack position)

3 rounds

Warm-up: Mobility

WOD: CrossFit Total

3 attempts at 1RM Back squat – Press – Deadlift

This is part of the Mexico Challenge, so if you don’t make it in it will need to be made up!

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Thought I would add this short video on GMO foods, yet another reason why you should clean up your diet (it’s more then just a trip to Mexico)

And here is another MWOD video to help you squat.

Warm-up: gymnastic day 2
A. HSPU; AMRAP (STRICT) X 3; 4min rest [be working on shoulder mobility on the rest lacrosse ball joy -- if you don't have strict reps do negatives EROM is preferred.]

B. Press@ 30×0; 8reps X 3 sets; 90s rest.

     +
3RFT:
200M run
10 Front Squats (3/4BW / 1/2BW)

Team workout:  TBD

Warm-up: Mobility

A1. Pull-ups@ 30×0; 5×5; 90s

A2. Push-press@ 30×0; 5×5; 90s

+

Row: 20pulls in 60s X 2

Warm-up: Mobility

WOD:

42 Double Unders

21 Box Jump

30 DU

15 BJ

18 DU

9 BJ

3 min rest

21-15-9

Burpees

Med ball/sandbag cleans

5min rest

REPEAT

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I have had a lot of Cholesterol related comments lately, and the further we go into this challenge the more I hope to clear up some things, or at least give you information and let you come to an educated conclusion instead of just what ABC news tells you.  Click the link above to go to Chris Masterjohn’s website.  There is TONS of info on cholesterol, from chemistry to health to politics.  A good resource.

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Here is something I got from Laura in an email a while back (food for thought)

These are the numbers from my lab report from last week.  I would say the only thing that is different over the year is the intensity and variation of my workout and the change in diet.  Last year, I was running anywhere from 3-5 miles a day but eating whatever I wanted to – lots of Kashi cereal, fruit and toast.

I started eating mostly Paleo in February and have had regular cheat days/beer & wine/birthday cakes but have not had a single whole grain.  I have probably eaten more hamburgers and bacon in the last 6 months than I have eaten in my entire life so this recommendation to avoid fatty foods and eat whole grains to lower cholesterol doesn’t make much sense to me at this point.

2010 Pre-Paleo

Cholesterol, Total: 240
HDL Cholesterol: 85
Triglycerides: 149
LDL Cholesterol: 125
2011 – 9 months mostly Paleo

Cholesterol, Total: 228

HDL Cholesterol: 97

Triglycerides: 117

LDL Cholesterol: 108