CrossFit Citadel

Nearly 50 workouts later, Gary Roberts has gone from being focused on his weight loss to being focused on general healthy living.

“Now I’m (going) to concentrate on improving my fitness—not necessarily worried about fat,” he says.

Roberts also reaches a milestone in his CrossFit career: getting the opportunity to redo his first WOD. When he started CrossFit, the workout took him nearly 10 minutes and the pull-ups were band assisted. This time—as his wife looks on—he knocks out the WOD in 4:31.“I tried to talk to her about what CrossFit is, what it feels like and … you can describe it all you want, but until you actually see someone gettin’ busted and cracked down and (being) as intense as possible (you don’t understand),” Roberts says.

For his wife’s part, she notes how coordinated her husband has become.

“It’s kind of crazy to watch,” she says.

The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats Rest
1 minute.

Repeat for a total of 5 cycles.

_Robb Wolf (paleo guru) points out a few important facts in this video:

• *Some populations in the world that have high intake of dietary fats and high cholesterol show no signs of any type of cardivascular disease
• *25-30% of heart attacks and strokes reported in the US are from people who have low normal cholesterol levels – this raises the question as to what is actually the cause??
• *HDL is good cholesterol, LDL is the bad cholesterol which has been largely linked to an inflammatory diet and high carb intake. But systemic inflammation seems to be the biggest contributing factor. No doubt caused by all the *bad* foods many of us eat. Processed foods, vegetable oils, grains, sugars etc.
• *Robb also points out that research actually shows that we know very little. That in actual fact there is a *whole* lot more we really need to know about how nutrition affects the body.
• *On top of that we aren’t really trying to fix problems, we are always trying to manage them at best with medications and so forth. And generally we are only looking at one part of the puzzle and not as a combination of the whole picture.
• *The point being that when it comes to cholesterol there is no need to worry, information we have been given in the past is largely inaccurate and only highlights the reason why we need to question everything we are told.

_WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

_The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.

WOD
AMRAP in 15 mins of:
15ft rope climbs, 2 ascents
20 wall ball shots, 20lbs
run 200 meters