_"The following outlines a study that was conducted by volunteers of CrossFit Orillia and CrossFit Potential Barrie. Over the course of 30 days, participants were asked to follow a strict Paleo diet as outlined by Whole9’s Whole30 program, and complete five (5) workouts per week. Three of the workouts (Monday, Wednesday and Friday) followed Coach Michael Rutherford’s Max Effort Black Box (MEBB) protocol, which involves a focused strength session followed by a short (10 min +/-) mixed mode CrossFit workout. The other two workout sessions were mixed mode CrossFit WOD’s of 15-25 min in length."
WOD "Deck of Cards" Diamonds - Strict pull-up Hearts - Push-up Clubs - Candle stand Spades - Hollow hold to superman Aces - 200 meter run (winner exempt from 5 burpees)
Having trouble transitioning from your old nutrition (or lack of) habits to Zone or Paleo? Intensity and movements are scalable. Jeff Barnett says you can apply the same concepts to nutrition.
WOD Clean 1-1-1-1-1-1-1
then
3 rounds for QUALITY: 5 HSPU 5 Bar Muscle-ups L-sit, 30 secs
Today's 7am class keeping it mo-bile with Goblin squats...
"I realize that most of you probably don’t think you need a lecture. You may not need any further motivation. You’re eating good, whole foods, getting daily exercise, and things are going well. For the most part, Grok gazes upon you with twinkling, approving eyes. But what of newcomers? What of the average doughy citizen happily bumbling along in blissful ignorance, unaware that his or her dietary habits and devotion to Conventional Wisdom might actually be counterproductive to those goals implicit in all forms of life, great or small? Survival, contentedness, and prosperity. Surely he deserves a harsh check of reality." Great article- http://www.marksdailyapple.com/get-real-achieve-your-health-goals-lose-weight-get-ripped-stay-motivated/
Today's WOD
A. Max Effort Turkish Get-Up
B. "Cleaning Cindy" As Many Rounds As Possible (AMRAP) in 12 minutes of: 5 Pull-ups 10 Push-ups 15 Medicine Ball Squat Cleans, 20/14#
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