Clearing the Waters
We’ll keep the nutrition ball rolling since a lot of you are embarking on your first voyages into the Paleo/Zone waters. Coming from the USDA dietary guidelines we always thought were good for us and moving to a new way of eating that we now know to be more conducive to wellness and performance, those waters can become a bit murky. CrossFit Coronado has an excellent Nutrition Blog which recently featured a great post that helps to clear up some of the common misconceptions regarding diet and performance.
WOD – 6.24.09
10-9-8-7-6-5-4-3-2-1
Deadlift 95/65
Hang Power Clean
Push Press
Word to the wise: inspect barbell for possible defects before it sabotages your WOD by falling apart. ;P The non-Oly rust bar at my work gym (if you can call it that) kept spitting out the bolts from the sleeves during the WOD. Really hard to screw those suckers back in when your forearms are fried (yet really amusing to on-lookers)! So, with troubleshooting @65#: 8:50.
Word to the not-so-wise: CF Coronado also motivates their members to post times to comments by including 30 burpees in the warm ups….These are not empty threats, folks. Post times to comments…
I’m on it! I’m on it! Although for me, wall ball is more of a threat!
14:and change…as rx’d
8:43? @53. I loved that WOD
for real.
I hear your threat Ruth! Eventhough I’m having a hard time on the key board because my forearms are jacked! Did the WOD at work (without equipment malfunction). Maybe you should go to your local Fire dept. Gym for good equipment Ruth! j/k 10:20 (115#)
Hysterical Ryan!! true dat. The poor cops that “work out” at that gym all vie for the elliptical or the bench press…*sigh*
Glad you loved the WOD Murphy! Way to crush it this morning! I’m giving all credit to the wardrobe!
11:35 @ 95#
For what it’s worth Murphy, I was responsible for this one too. See, I don’t always program sucky WODs!