There seemed to be a few questions about the nutrition seminar tonight. Is it just the basics!? NOPE!
Dawn will talk about Paleo eating and what it means, but she will also dive into portion suggestions, pre and post WOD breakdown and how to prep and creative ideas for meals on the go. It will be a step above the basic paleo meeting we had a few months back. She will not cover complex subjects such as carb back loading and nutrient timing. At the end she will leave plenty of time for a Q&A. Dawn has been around CrossFit since 2009. Her specialty is mental prep and she has helped a few games athletes in that respect, but she is also passionate about healthy eating and teaching people how to perform at their best! Class starts tonight at 6:00 pm tonight hope to see a few of you there!
Did you know it was Shark Week on Discovery Channel!?! Yup, this has nothing to do with CrossFit, but it is fun to watch! Check it out Shark Week
If you are having trouble with the front rack stretch then Work On IT! (video) Remember watching the video will not open you up! Get in early and stretch out.
Strength WOD
1) Front Squats 5/5/5/5 (use 70% of your 1rm for all 5 sets)
then
2) Push Press 5/5/5/5 (work up in load, as heavy as possible)
WOD
“13.2 open workout”
5 Shoulder to overhead (115#/75#)
10 Deadlifts (115#/75#)
15 Box Jumps (24/20)
10 min AMRAP
Score = Total Reps
Be careful on the box jumps, stepping up and stepping down is ok.
(since we are doing front squats and heavy push press before, this will not be a true test of the open workouts, but that does not mean you can not try to beat your score!) Check Scores HERE
Evening class warming up.