For time:
30 muscle ups
If you cannot do a muscle up, sub 4 pullups and 4 ring dips per muscle up.
For those of you stuggling with your diet, whether you are wondering where to start or how to make it better, we have a ton of great information for you on our website. Just click on our 'Nutrition' link on the left side and start reading!
In addition, I want to share a great piece of advice/instruction from Robb Wolf of CrossFit Norcal. Robb is one first to start a CrossFit affiliate gym and is one of the top experts in nutrition as it applies to CrossFitters. He wrote this for his clients and I hope you find some benefits in his advice: Shopping & Food. If you want more great info on diet and exercise, check out Robb's blog here: http://robbwolf.com/
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points for a total score
To see a video on the origins of Fight Gone Bad click HERE.
For those of you who have a little trouble visualizing the setup of a proper deadlift, watch the video below with Coach Rippetoe. See if this helps you next time you step up to the bar:
"Cindy"
Complete as many rounds as you can in 20 minutes of:
5 pullups
10 pushups
15 squats
She's back! How did you do today compared to your last time? Post your results to the comments!
CrossFit Emerald Coast now sells T-Shirts! The lady's shirts are pink and the men's are khaki. Come in and get yours while supplies last!
Rest Day!
Some of you reading this are on the fence about fitness. You want it. You need it. You question whether you can acheive it. It seems so hard to get started. You fear the pain and discomfort of reversing the months and years of neglecting your health. Its OK - we have all been there!
If you need a little extra motivation, watch the video below. The young man featured in the video is Dustin Carter. He was left with this condition due to a battle with meningitis when he was five years of age. It may have taken his arms and legs, but certainly not his spirit!
Now watch this video and ask yourself if getting started on your fitness is still too hard:
BTW, Dustin did make it to the state tournament the year after this video and placed 3rd in the 103# weight division.
What are your dreams? More importantly, what are you doing to follow them?
Post your thoughts to comments...
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
For time:
10 squat cleans
50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps
In case you missed the CrossFit games last week, you go and see what it was all about here: http://games.crossfit.com/ During the last event on the second day, there was a particularly moving performance by a young athlete named Kallista Pappas. Check out her final lifts of the 30 clean and jerk WOD here: http://media.crossfit.com/cf-video/CrossFitGames08_KallistaCJFinals.wmv.
After seeing the video, Joel was inspired to use the same technique!