* Are you interested or unsure about competing in the CrossFit Open. Are you interested in competing on the team at Regionals. There will be a meeting Tuesday, February 10th @ 6:45 PM to answer any questions you all have.

** New Products/Supplements..A Little Info HERE

WOD:

1) 20 minutes EMOTM: Odd, Box Jumps 24/20, Even, 8 Cycled Push Jerk

Box Jumps work up to 10 reps, the goal should be speed, make sure you hit full Knee AND Hip extension when standing on the box. For the Push Jerk only work as heavy as you can cycle the repetitions, think of this more as a skill, loading isn’t necessarily the main focus.

2) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4)  7 minute Up Ladder:

1 Deadlift 365/245

1 Bar Muscle-ups

Ladder goes up by 1 until 7 minutes is complete. Sub for Bar Muscle-ups is 3 Pull-ups per Bar Muscle-up.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

6) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

7) Row: 5 x 500m

Rest 60 seconds between intervals. Row @ your 2K pace, no slower or faster.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

While I know this isn’t a Paleo diet I would still very much consider it a healthy diet, especially for an athlete that needs extra carb sources. I hear a lot of people complain about how eating healthy is expensive and hard. As can be seen here, it really isn’t. $50 for literally a weeks worth of food is not much. Obviously you need to be willing to eat the same food for an extended period of time. Take into account also that most of you are not 275lb bodybuilders so you would need even less. I understand that many are big into eating local, “healthier” foods, but to be honest the first step is just eating healthy food. Eating local, grass fed beef once a week doesn’t make up for the 20 other items of the week, that are organic, but are still breads, cookies, crackers, etc. Everyone is different, but the main thing to think about is food there as a hobby/pleasure, or is there as a fuel source to keep you running through the day and living.