Thursday 110811

Complete the following for time:

Row 20 calories, damper 5
30 Wall ball shots, 20#/14#
20 Toes-to-bar
30 Box jumps, 24"/20"
20 Sumo deadlift high pull, 105#/70#
30 Burpees
20 Push press, 135#/95#
100' Sled pull, 180#/120#

Post time to comments.
Nope, we can't l-o-v-e these girls any more than we already do.

Lean meats, vegetables, nuts, and seeds, some fruit, little starch, and no sugar.  That is CrossFit's prescription for eating for wellness.  Included in eating for wellness is the fight against cancers.  It has been shown that a diet high in saturated fats increases the chances of cancer.  To fight tumor cells, you need to consume healthy fats to stimulate the production of bile to keep the GI(gastrointestinal) track moving.  When your diet is high in bad fats, your GI track is allowed to be stagnant and produces apcholic acid which is a carcinogen.  

Keep your fiber up.  Fiber moves potential carcinogens faster through your GI track decreasing the contact time between carcinogens and the intestinal wall.  Artichokes, acorn squash, and sweet potatoes have some of the highest levels of fiber. 

Antioxidants protect the membrane of the intestinal cell and prevent free-radical cells from being created.  Eating for wellness will not only improve your performance, but will keep you out of the hospital in the future. 


  1. Leslie :

    Hey- will there ever be another red rocks work out this summer? It was such fun last time!

  2. Oh I see what you did there… Now it’s for time. The challenge is on!

  3. Schwie :

    Hey here’s a link to the opening Reebok CrossFit commercial from the Games. Enjoy!!!

  4. Bob Main :

    Oh good. I didn’t get to the burpees yesterday.

  5. lynn :

    i like this wod better than yesterday’s…no chance.

  6. Dustin :

    18:10rx, fun shit!

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