Monday, March 11, 2013

Alicia doing some heavy swings

Alicia doing some heavy swings

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Back squat 5 x 3 (heavier than last week)

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang squat cleans (115 / 75 lbs)
Ring dips
Box jumps (24 / 20 inch)

Laziness is a secret ingredient that goes into failure. But it’s only kept a secret from the person who fails.

Great work on the CF Games Open 13.1 workout! Saw some great performances and saw lots of you push yourselves harder than ever. Makes me proud. Now let’s get ready for 13.2!

REMINDER: There will be a 3:30 PM class Monday, Wednesday and Friday

Fuck Compression Tights: Mike Warkentin believes special equipment will never take the place of practice and effort – CrossFit Journal

Educate yourself on the different types of whey protein

More “Vegetable” Oil?  More Heart Deaths – Joe Hibbeln on vegetable oils, their high omega 6 content, and why they’re bad for us. 

Graph showing how Americans spend their money on food –


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