CrossFit Glenmore

Thursday's WOD and MightyOmega fish oil by Epic Nutrients

Audrey Tannant's coming by to talk fish oil on Friday.  I've been taking it for the last year with no big DOMS (Delayed Onset Muscle Soreness) after workouts. 

Here's an exert of Maximum Adaption Through Maximum Recovery by Andrew “Snake Oil” Munaweera who's also a member of CrossFit Vancouver. 

"Don’t rip yourself off–make sure you’re fully adapted and recovered before showing up to your next CrossFit workout. How? Get plenty of rest, eat Paleo and strategically supplement with MightyOmega fish oil.

If you’re a true CrossFitter, you’ll know that the Paleo Diet is the optimal eating program for CrossFit athletes. But less well known is that MightyOmega is the optimal omega-3 supplement for CrossFit athletes. Why?

Let me count the ways:
1. A low heat extraction process using only gentle, eco-friendly carbon dioxide and no harsh solvents like hexane or ethanol. This cutting-edge process is called SuperCritical Extraction
2. A 6.5 to 1 ratio of EPA to DHA to resolve, not inhibit, healthy inflammation. This ratio is called the Functional Omega ratio.
3. No potentially allergenic enteric coatings
4. Easy-to-swallow 800mg capsules
5. Concentrated so results happen at 2 – 4 caps daily
6. Undetectable levels of heavy metals and organic pollutants
7. Use of small fish like sardines and anchovies for sustainability and purity (larger fish accumulate more toxins and metals in their fatty tissues)

Yes, what I’m suggesting here is to dump your generic fish oil for MightyOmega–just like you dumped your generic fitness program for CrossFit and your generic eating program for Paleo (if you haven’t switched over to Paelo yet, give it a try soon–you’ll be delighted with the results).

So, find your current fish oil supplement, grab it and run straight to the garbage can. Seriously though, the longer you take a conventional omega-3 supplement, the longer you’re going to have to wait to experience cutting-edge omega results. So, grab a bottle of MightyOmega the next time you’re at CrossFit Glenmore–just ask Al.

Take my advice, and you’ll see these results:
● Less muscle soreness
● Greater range of motion in your joints
● More energy
● Better mood
● Better memory

And, as an added benefit, other powerful changes will also happen:
● Your good cholesterol levels, called HDL, will increase
● Your blood fats, called triglycerides, will decrease
● Your blood will become less sticky and flow better
● Cell membranes will become more fluid and flexible
● Hormones will work more efficiently because of these more flexible cell membranes
● Genetic expression will shift towards health and away from disease

CrossFit workouts challenge your body to adapt. This adaptation process is an ancient one and involves a process called inflammation. When properly supported with rest and nutrition, this “healthy” inflammatory process creates not only greater health, but also adaptation (stronger muscles, tendons and ligaments). Eating Paleo and using the biologically active, undamaged omega-3 fatty acids of EPA and DHA in a 6.5 : 1 ratio is the best way to support this “healthy” inflammatory process to completion. Then, you’ll show up at your next workout fully recovered, adapted and ready to engage."

Warm-up:
1000m Row

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Elbow in high band, contract 5s / relax 10s (2:00 each)
  2. Double Pain balls on thoracic spine (3:00)
  3. Wall Squats (4:00)
  4. Wrists on floor (1:00)

Front Squats; 12,3,3,3 rep max weight. 

Workout: (from www.crossfit.com)
"Lil Tyler"
Three rounds for time of
  7 Muscle-ups (21 Pull-ups and 21 Ring dips)
  21 Sumo-deadlift high-pulls (men 95lbs / women 65lbs)

Friday's WOD and Body By Vi

I've been courted by several Multi level Marketing enthusiasts regarding supplements and meal replacements; from Usana, Mannatech and more recently six people from ViSalus' Body By Vi. 

I couldn't find any objective feedback on ViSalus or Body By Vi from my usual Paleo info go to's;
> www.marksdailyapple.com
> www.robbwolf.com
> http://wholehealthsource.blogspot.com
> www.archevore.com
> http://paleolifestyle.squarespace.com 

But I found a pretty interesting objective and fact based article here; http://livinlavidalowcarb.com

Body By Vi Coles Notes version;
> Brilliant marketing machine with big on-line exposure and big Multi Level Marketing compensation from free products and cash to BMW leases.  
> 90 day challenge is basic calorie restriction; shake for breakfast and lunch with a dinner comprising of "Plenty of colorful fruits and vegetables, lean protein, low “beige” carbs."  Starving yourself all day long and tough to maintain without all the shakes. 
> The shakes are mostly soy based protein with processed artificial foods; artificial sweeteners, artificial fiber, natural and artificial flavors (aka MSG), etc... See http://www.visalus.com/health/weight_management/ingredients.aspx
> Soy has been linked (in the scientific community from FDA’s own Laboratory, National Center for Environmental Health Sciences, Israeli Health Ministry, French Food Agency and German Institute for Risk Assessment) about possible role in increased heart disease, carcinogenesis, thyroid disease, reproductive health problems (including infertility) and other health problems.  See http://www.westonaprice.org/soy-alert/soy-heart-health-claim.

Our Diet Advice:
We live and promote a Paleo whole food diet and lifestyle.  We eat from our 320 sqft vegetable garden in the sumer and fall, get the rest of our veggies from local grocers, hunt for wild game meat in the fall, purchase grass fed and finished beef from local farmers, hormone free meat from local butchers and wild caught fish at the grocery store. 

We do 2-3 Paleo Challenges every year where participating members do a strict 30 days without sugar, grains, dairy, legumes and processed foods.  It is by no means calorie restriction as they focus on quality of foods rather than quantity by eating nothing but meat, fish, eggs, fruits, vegetables, nuts and seeds.  By eliminating grains (rice, breads and pastas), processed foods and sugar you quickly discover alternates which taste much better as well as being much healthier and aren't suffering in hunger for most of the day. 

TAKE ACTION - Read The Paleo Solution by Robb Wolf, founder of one of the original 12 CrossFit affiliates (CrossFit NorCal now Norcal Strength & Conditioning) CrossFit HQ's ex Nutrition Guru and a hell of a guy. 

Here is a great start up guide for those of you interested in learning more about his book: Paleo quick start guide.

If you can't kill it, pick it or dig it up it isn't real food.  Body By Vi and anything else containing processed food and ingredients you don't recognize are not. 

Disclaimer for the rack of SoLo protein bars in our gym which we offer as a quick post workout pick me up to get you through to your next meal. 

Warm-up:
Alternate Tabata Push-Ups and Pull-Ups 

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
  1. Banded hip with foot on box hamstring stretch (2:00 each leg)
  2. Banded Spiderman (2:00 each leg)

Deadlifts; 12,3,3,3,3,3, then 20 rep max weight.

Workout:   
"Annie"
50,40,30,20,10 Rep/Rounds
  Double Unders
  Sit-Ups

Monday's WOD and Grass Fed and Finished Beef

Busy 6am today with all the usual suspects coming out. 

Jim (aka Bucko) and I went down to the T6 Ranch on Remembrance Day to help them preg test the heifers.  The open heifers (not pregnant) ones will be slaughtered on Nov 25th, then butchered and hung for 2-3 weeks before getting vacuum packed for pick-up middle of December.  

John and Matt Van Horlick still have beef quarters available, so call (250-300-4672) or email me to place your order.  The beef is grass fed and finished which means no grains and is $3.50/lb estimated 500lb heifer so $437.50 per quarter. 

Warm-up:
50 Kettle Bell Swings (men 32kg or 24kg / women 16kg)   

Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com) 
1. Duck Squat fix - Wall Squat with internal leg rotation pinned into wall (2:00 each)
2. Wall Squat (4:00)
3. Tib/fib on bench/box with external leg rotation (2:00 each)

Back Squats; 12,5,5,5 rep max weight, then 20 max weight unbroken reps (aka "Widowmakers"). 

Workout:
"Wendy"
21,15,12,9,6,3 rep/rounds
  Pull-ups
  Back Squats (men 95lbs / women 65lbs)
  Shoulder Press (men 95lbs / women 65lbs)
  Sit-ups

Tuesday's WOD and Free Range turkeys from Quality Farms

Dave of Quality Farms has free range turkeys (along with chicken eggs) ready for pick-up.   

Raised locally on the pastures of South East Kelowna, British Columbia, they are fed the best all natural grains, from Grinrod B.C, and enjoy fresh green grass, worms, bugs and flowers, and are free of antibiotics. An abundance of clean water is always available, as well they enjoy the shade of large pine trees.

Turkeys weigh 15-22 lbs and are perfect for Thanksgiving.  Contact david@thecluckstopshere.ca OR call 250-258-7818. Tell him you're from CrossFit Glenmore.

They also have a constant stock of Farm Fresh Eggs that are collected, cleaned and packaged every day, ready for take home or deliver.

Warm-up:
Plank Holds (9x 30sec each) 

Tech/Strength/Stretch:
Mobility Wod (from www.mobilitywod.com)
1. Elbow in high band, contract 5sec / relax 10sec (2:00/side)
2. Double Pain Balls (3:00)
3. Banded wrist (2:00/side)

Power Cleans; 12,3,3,3,3,3 rep max weight. 

Workout:
"The Chief"
5 rounds
  Rounds in 3:00
    3 Power Cleans (men 135lb / women 85lb)
    6 Push-Ups
    9 Squats
  1:00 rest

Anything with a rest means all out as fast and hard as you can go.

Tuesday's WOD and Grass Fed and Finished Beef

Great article detailing the Definitions of Grass fed Beef from www.grass-fed-beef-101.com.  

Grass Fed Beef

The definition of Grass fed beef generally means beef from cattle that have eaten only grass or forage throughout their lives, however some producers do call their beef grass fed but then actually finish the animals on grain before slaughter.

Grass Finished Beef

A more specific definition is Grass Finished Beef. Finishing is just another word for the time that cattle are normally fattened for the last few months before processing. Typically, feed lots finish cattle for 90 to 160 days on grain, usually corn, whereas, grass finished cattle are fattened on grass only, until the day that they are processed.

Grass finishing compared to grain finishing

When considering the definition of grass fed beef, most beef animals have probably eaten grass at some point in their lives, but the important thing is that they're “finished”, or fattened on grass, rather than grain, for the 90 – 160 days before slaughter.

During those few months of grain finishing the levels of important nutrients like CLA and Omega 3 decrease dramatically in the beef animal’s tissues. It is in the finishing process that those levels and ratios drastically decline because of the grain feeding, and that is why it’s so important to make sure that the beef you eat is not only grass fed, but grass finished.

Pastured Beef

Another important thing to remember, besides just the literal definition of grass fed beef, is that you want to obtain grass fed and finished beef that has been pastured all of its life and not kept in confinement. It’s possible that a producer could keep cattle in confinement and feed them grass hay and still be able to call them grass finished for now, since there is currently no standardized definition of grass fed or finished beef. So you always want to make sure that your grass fed beef has been pastured all of its life too.

Organic and Natural

Almost all commercial beef, as well as most organic and natural beef, are finished with grain. The only distinction with organic or natural is that the feed grain is certified organic or natural. However, even though the grain is organic, it still has the same effect on the beef of causing a decline in essential, vitality generating nutrients.

Time to buck up and provide a deposit for our Pastured Grass Fed and Finished beef, which I will be contacting everyone who placed an order. 

Warm-up:
5:00 Straight legged Inch Worm

Tech/Strength/Stretch:
Mobility Wod (from www.mobilitywod.com)
1. Banded Super Couch (2:00/leg)
2. Tib/Fib on bench/box (2:00/leg)
3. Banded Spiderman (2:00/leg)

Back Squats; 12,5,5,5

Workout:
Rounds in 15:00
10 Wall Ball shots (men 20lb / women 12lb)
10 Toes to Bar
10 Box Jumps (men 24" / women 20")

Tuesday's WOD and Fall Paleo Challenge

Weigh-in and get your before picture taken anytime this week, weight out has to be taken by Oct 24, 11.  $20 a head winner takes all in total % bodyweight lost.  

Warm-up:
800m Run

Tech/Strength/Stretch:
Mobility Wod (from www.mobilitywod.com)
1. Banded Bully stretch (2:00/arm)
2. Tibia / fibia on bench or box external rotation (2:00/leg)
3. Banded Spiderman (2:00/leg)

Workout:
"CrossFit Football Total" (40:00 cap) 
1,1,1 rep max weight of
Power Cleans
Squats
Bench Press
Deadlifts

Add up your max weights for each for your total score.

Thursday's WOD and Anticancer: A New Way of Life by David Servan-Schreiber

According to the World Health Organization chronic diseases are now becoming epidemics; cancer, diabetes and hearth disease. Over the past few weeks, several friends, including cancer survivors in our lives have been telling us about the book Anticancer: A New Way of Life by David Servan-Schreiber. 

Anticancer describes natural methods of health care that contribute to preventing the development of cancer or to bolstering treatment. They are meant to serve as a complement to conventional approaches (such as surgery, radiotherapy, chemotherapy).  Dr. Servan-Schreiber's book shares his new view on life as a cancer survivor. He explores both traditional and non-traditional approaches to prevent, fight and treat cancer. His book explains how anyone can incorporate these healthier approaches into their life.

Anticancer outlines the role of diet (i.e. paleo), exercise, stress management and the environment in reducing your chances for cancer. Healthy changes to everyday life can reduce cancer risks by stopping the growth of cancer cells and strengthen the immune system. They also reduce cell inflammation, and assist our immune system to fight cancer. Certain food items or behaviors that have anti-inflammatory properties can help stop cancer from spreading.

Warm-up:
10,9,8,7,6,5,4,3,2,1 rep/rounds
Pull-ups
Push-ups

Tech/Strength/Stretch:
Mobility Wod (from www.mobilitywod.com)
1. Elbow in Band (2:00 each) 
2. Wrist rolls (2:00)
3. Lat and Thoracic Spine Rollout (4:00)

Front Squats; 12,3,3,3,3,3 rep max weight, then Back Squats 20 rep max.

Workout:
"Griff"
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Wednesday's WOD and Grass Fed Beef

We've got a rancher contact who's selling grass fed beef, without hormones or antibiotics.  No fertilizer, roundup or herbicides on the property.  They finish them for a couple weeks on a mixture of corn, grain and alfalfa bricks.  The meat is very lean but very high in omega 3 to 6 ratio.  

$3.00 a lb cut wrapped and frozen and the steers will weigh approximately 500lbs.  Jim, Evan and I are sharing one 1/2 for our house and a quarter each for them.  Call me if you're interested in a quarter and I can match you up with someone on a steer.  They should be ready for pick-up in November and we'll be collecting deposits passed on to the rancher for any orders. 

Warm-up:
7:00 of Double Unders
Complete unbroken reps of
10, 20, 30, 40, 50, ...

Tech/Strength/Stretch: 
Mobility Wod by www.mobilitywod.com
1. Elbow in high band, contract/relax and pull neck to opposite side (2:00/arm)
2. Hand in high band lat stretch with trailing leg (2:00/leg)
3. Double pain balls on upper thoracic spine, contraction/extension (4:00)

Shoulder Press; 12,5,5,5 rep max weight

Workout:
5 rounds
15 Push Press (men 105lbs / women 65lbs)
15 Toes to Bar
15 Calorie Row

Monday's WOD and Free Range Chickens and Turkeys from Quality Farms

Dave of Quality Farms has free range chickens (along with eggs) and turkeys ready for pick-up.   

Raised locally on the pastures of South East Kelowna, British Columbia, they are fed the best all natural grains, from Grinrod B.C, and enjoy fresh green grass, worms, bugs and flowers, and are free of antibiotics (watch this clip to see why that is important). An abundance of clean water is always available, as well they enjoy the shade of large pine trees.

Their poultry is treated with extreme measures of care, with a constant supply of fresh wood shavings in the pens, and on site processing. Chickens weigh 4-7 lbs and turkeys 15-22 lbs.

They also have a constant stock of Farm Fresh Eggs that are collected, cleaned and packaged every day, ready for take home or deliver.

Call him at 250-258-7818 or order on-line.  You'll need to give him Quantity/Weight Preferred/Product (i.e. 6/5lb/Chicken).  Tell him you're from CrossFit Glenmore.

Warm-up:
Marsh Mile Run

Tech/Strength/Stretch: 
Mobility Wod by www.mobilitywod.com
1. Scapula roll out with pain ball (2:00 per side)
2. Elbow in high band, contract 5sec / relax 10sec (2:00 per side)
3. Hand in high band with trailing leg, turn palm over 5sec / relax 10sec (2:00 per side)

Push Press; 12,5,5,5 Rep Max weight. 

Workout: (from www.crossfitfootball.com)
Rounds in 15:00
3 Push Press (5 Rep Max weight from above)
3 Pull-ups
3 Push Press (5 Rep Max weight from above)
6 Pull-ups
3 Push Press (5 Rep Max weight from above)
9 Pull-ups
200m Sprint

Wednesday's WOD and Free Range Chickens

 
Received a call from Dave of Quality Farms on Tuesday; his free range chickens will be ready for pick-up this Friday after 3pm (or a few days later if you want them frozen). 

Raised locally on the pastures of South East Kelowna, British Columbia, they are fed the best all natural grains, from Grinrod B.C, and enjoy fresh green grass, worms, bugs and flowers, and are free of antibiotics (watch this clip to see why that is important). An abundance of clean water is always available, as well they enjoy the shade of large pine trees.

Their poultry is treated with extreme measures of care, with a constant supply of fresh wood shavings in the pens, and on site processing. Chickens weigh 4-9 pounds. Turkey range in weights of 15-28lbs.

They also have a constant stock of Farm Fresh Eggs that are collected, cleaned and packaged every day, ready for take home or deliver.

Call him at 250-258-7818 or order on-line.  You'll need to give him Quantity/Weight Preferred/Product (i.e. 6/5lb/Chicken).  Tell him you're from CrossFit Glenmore. 

Warm-up:
Marsh Mile Run (row if you like)

Tech/Strength:
Mobility Wod scramble by www.mobilitywod.com
Front Squats; 12,5,5,5 rep max weight

Substitute the Front Squats with Back Squats or Shoulder Press if you did yesterday's WOD. 

Workout:
"Wendy"
21,15,12,9,6,3 rep/rounds of
Pull-ups
Back Squats (men 95lbs / women 65lbs)
Shoulder Press (men 95lbs / women 65lbs)
Sit-ups

A little note on the Food and Drink category section, scroll down the page to read previous posts in Food and Drink such as great Paleo books, websites and blogs to local places to get meat.

Monday's Victoria Day WOD and Spring Paleo Challenge

Join us in our Spring Paleo Challenge, $20 a head, weigh-ins are May 24 and weight outs July 1st.  Biggest percentage fat loss takes the pot.  Were also taking before and after pictures for your eyes only so come prepared Tue or Wed. 

Scroll down the page of our Food and Drink post section for links to everything from great Paleo books, websites and blogs to local places to get meat.

Warm-up:
Tabata Push-ups

Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com
1. High hamstring stretch with banded hip and foot on box (contract 5sec / relax 10sec, 2:00 per leg)
2. Spiderman lunge with banded hip (2:00 per leg)
3. Wall squat (4:00)

Push Press; 5,5,5 rep max weight, then 10-7-4 unbroken reps with 1:00 rest between. 

Workout:
10,9,8,7,6,5,4,3,2,1 rep/rounds of
Pistol / Single Leg Squat (each leg)
Russian Twist (there and back, men 20lb / women 12lb)

Wednesday's WOD and Eat Like a Caveman on ABC News

Here's a light hearted stab at understanding the Paleo Diet (and lifestyle) as aired on Nightline ABC News, on Mar 1, 11.  Features Robb Wolf author of our favorite Paleo book The Paleo Solution.  
 
Warm-up:
Tabata Burpees

Tech/Strength/Stretch:
Mobility Wod by www.mobilitywod.com
1. Band around hip, place your foot on a box, keep your leg straight and lean in, (contract 5sec/relax 10sec) 2:00 per leg.
2. Band around hip, Spiderman lunge and push knee out with foot flat on the floor  2:00/leg.
3. External hip rotators; tibia/fibia on box, lean in over the knee then ankle, 2:00 per leg.

Deadlifts; 12,5,5,5,5,5 rep max weight. 

Workout:
Rounds in 15:00
10 Deadlifts (60% of your 1RM weight)
6 Lateral Jumps (over 16" paralette bars)
4 Wall Touches (jump & touch the wall as high as you can 2R + 2L) 

Tuesday's WOD and Mighty Omega Fish Oil

I was introduced to Mighty Omega Fish Oil (Epic Nutrients) by my good/old friend Patterson of CrossFit Vancouver. 

Mighty Omega Fish Oil's distinguishing feature lies in its purity and high EPA to DHA ratio of 6.6 to 1 which is a direct result of low temperature Supercritical Extraction (SE) eliminating heat-damaged molecules, and nearly undetectable levels of heavy metals and organic pollutants. 

In contrast to Mighty-Omega’s low-temperature SE process, conventional fish oils use a manufacturing process called Molecular Distillation (MD) (use of conventional solvents and a series of heating steps under vacuum, resulting in the creation of the same heat-damaged molecules found in conventional mass-market cooking oils.

Benefits from the regular use of fish oil with such high purity and high EPA to DHA ratio include:
> higher energy levels, 
> dramatically reduced recovery times,
> virtual elimination of aches and pains that tend to accumulate due to high intensity training,
> etc...

Read more about the importance of Omega3 fatty acids here in Omega3 Primer.

I purchased a 4 month supply for our family (2/day for adults and 1/day for kids 5+) so see me if you want a bottle to try these out.   

Warm-up:
Dolphins Run (800m) OR Row if you did Monday's WOD
1:00 Rest
Tree Brewing Beer Run (800m)

Tech/Strength:
Mobility Wod by www.mobilitywod.com
1. Band around hip, place your foot on a box, keep your leg straight and lean in, (contract 5sec/relax 10sec) 2:00 per leg. 
2. Wall squat, feet close to hips, as wide as possible and toes pointed straight to ceiling while pushing out on knees 4min.

Deadlifts; 12,5,3,3,1,1,1,1 rep max weight.  Then 20 rep max weight. 

Workout:
10/50, 8/40, 6/30, 4/20, 2/10 rep/rounds for time
Ring Dips
Double Unders (skipping)

Wednesday's WOD and great local BC meat

Virtually all the meat, eggs, and dairy products that you find in the supermarket come from animals raised in confinement in large facilities called CAFOs or “Confined Animal Feeding Operations.”  These highly mechanized operations provide a year-round supply of food at a reasonable price. Although the food is cheap and convenient, there is growing recognition that factory farming creates a host of problems, including: unnecessary use of hormones antibiotics and other drugs, food with less nutritional value, loss of small family farms, animal stress and abuse, air/land/water pollution, etc...

Look for grass-fed (beef, lamb, bison, goats, etc) or free range for poultry (made healthier with grass, bugs, etc). A major benefit of raising animals on pasture is that their products are healthier for you. For example, compared with feedlot meat, meat from grass-fed beef, bison, lamb and goats has less total fat, saturated fat, cholesterol, and calories. It also has more vitamin E, beta-carotene, vitamin C, and a number of health-promoting fats, including omega-3 fatty acids and “conjugated linoleic acid."

excerpt from Grass-Fed basics and www.pbs.org/frontline

The following contacts for locally raised and slaughtered meats provide healthier alternatives with free range poultry and grass-fed beef, lamb and bison. Post the type of meat (include quantity in lbs or $$$ you want to spend) if you're interested in sharing a bulk order (seasonal availability on some).

> Quality Farms, free range chicken, turkey and eggs, 4080 June Springs Road, Kelowna BC, David Scherle @ 250-258-7818, david@thecluckstopshere.ca, www.thecluckstopshere.ca. 
> Hamblett Highland Farm Turkey, farm fresh, local/open run, christmas traditional bronze whole fresh and freezer packs available, contact Mike @ 250-546-6322/ 250-308-5070, high.land@telus.net. 

> Vale Farms Grassroots Ltd, grass-fed SPCA certified organic Beef and Lamb, 106 Dure Meadow Rd, Lumby BC, 1-866-567-2300, valefarms@telus.net, www.valefarms.com. 
> Murphy Meadow Ranch, grass-fed high alpine beef (half or quarter), 140 mile, near Williams Lake, Burt Wright @ 604-868-0770, burtwrightlu@hotmail.com.
> Maluma Bison Meat, Free-range, grass-fed Bison, contact Karsten Schellhas @ 604-897-1026, karsten@malumahealthfood.com, www.malumahealthfood.com. 

Warm-up:
Tabata Lateral Lunges

Tech/strength:
Front Squats; 12,10, 8

Workout:
Two person Team (one working at a time)
100 Front Squats (men 95lb / women 55lb)
100 KB Swings (men 24kg / women 16kg)
100 Sit-ups
100 Push-ups
2000m Row

Monday's WOD and Paleo Solution by Robb Wolf

Robb Wolf, founder of one of the original 12 CrossFit affiliates (CrossFit NorCal now Norcal Strength & Conditioning) CrossFit HQ's ex Nutrition Guru and a hell of a guy, just published his book The Paleo Solution. 

Here is a great start up guide for those of you interested in learning more about his book: Paleo quick start guide.

 

Warm-up:
Tabata Squats

Tech/Strength:
Deadlifts 12,3,3,3

Workout: from our friends at CrossFit Vancouver
"Welcome Back Cotter" in teams of 2
100 Pull-ups
100 Push-ups
100 Sit-Ups
100 Kettle Bell Swings (men 24kg / women 16kg)
100 Lunges


The ladies (TJ and LeeAnn) rocked today's WOD with a whopping 16:03.