Thursday 120913

Tabata row
Rest 1 minute
Tabata handstand push-up
Rest 1 minute
Tabata pistols (alternating)
Rest 1 minute
Tabata medicine ball cleans

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

Post reps to comments or BTWB.

5:30am, one dedicated crew!

Nutrition is on everyones mind.  If you spend anytime reading health and fitness literature you’ve noticed that the “Paleo” diet is becoming more and more main stream.  It has many names, with slight variations, caveman diet, primal, etc… We like to call it just plan real food.  If you could kill it or grow it without the use of machinery, it’s good to go!

It also starts off CrossFit’s 100 words of fitness: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman

 Another great resourse for nutrition information is Mark’s Daily Apple.  Today he posted his 8 Key Concepts which are the following: 

1. Yes, You Really Can Reprogram Your Genes
2. The Clues to Optimal Gene Expression Are Found in Evolution
3. Your Body Prefers Burning Fat Over Carbohydrates
4. 80 Percent of Your Body Composition Success Is Determined by How You Eat
5. Grains Are Totally Unnecessary
6. Saturated Fat and Cholesterol Are Not Your Enemy
7. Exercise is Ineffective for Weight Management
8. Maximum Fitness Can Be Achieved in Minimal Time With High Intensity Workouts

If you would like to read more, check it out here.


  1. Michelle Wilson :

    I know how much everyone loves bacon.!

  2. James (O.G.) :

    I would like that bacon barter idea a lot more if it weren’t sponsored by Oscar Mayer.

  3. Cherie :

    Michelle this is hilarious!

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