Saturday 100109


For time:

Run 800m

20 Man-eaters, 40#/25#

Run 400m

20 Man-eaters, 40#/25#

Run 800m

A single man-maker is comprised of a dumbell push-up, renegade row (each arm once), dumbell squat clean to a thruster.  Rinse and repeat.  A woman-maker is comprised of exactly the same thing.

Compare to: September 2, 2009

Post time and thoughts to comments.


Nutrition lecture at South Metro Fire – firefighters gettin' in the PaleoZone!

We are hosting a nutrition workshop this Sunday the 10th at 1:30pm.  Nutrition is a huge part of becoming fit and healthy, without paying attention to what's going in, you will not reap the full benefits of the CrossFit program, period.  So come join us while we talk about; the Paleolithic diet, the zone diet, insulin resistance, auto immune disease, syndrome X, meal planning, how to eat out, optimizing your performance and health, and much much more. 

The nutrition workshop is free all.  come one come all, because the more the merrier.  If it's been a while since you've done a nutrition, feel free to come again, we've added and improved.

Want to get started before Sunday?  Log your food for three days prior to the workshop, eat lean meats, nuts and seeds, vegetables, some fruit, little starch, no sugar, and experiment with how that makes you feel.  See you Sunday


  1. Jeff "CueBall" :

    Matt & Cherie, it’s so awesome to see you teaching nutrition to the fire dept! I remember listening to Mas last spring talk about the “traditional” diet for firefighters and after learning about the Zone, how their diet could greatly improve.
    Today was front squat 5-5-5-5-5, all I wanted was body weight (178#) today and I surprised myself with how power I can put out with functional form. I focused on 10 things for each rep and ended up doing 5 reps of 205# (PR)!

  2. //sarcasm start//
    Guldarnit! Day off! Must do what I’m told…
    //sarcasm end//

  3. Donna :

    Another reason to stay away from soft drinks: Soda Fountains Squirt Fecal Bacteria. Yum.

  4. Yummy! Thanks Donna! I’m of the opinion that there are a lot of things dispensing fecal matter in Virginia these days. Hmph! *ahem* I digress…

  5. Lisa Ward :

    Hey Everybody,
    I have a friend in town who will playing open Mic Night at Mead Street Station Monday night. She plays acoustic guitar and sings. Come by and have a beer or a glass of wine if you’re in the hood. Time TBA.

  6. James :

    And here I thought I was all done cursing Zac’s name. I think I wasn’t man enough for the manmakers. 26:02 at home.

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