Wednesday 091230

Four rounds for time:

20 Wall ball shots, 20#/14#

12 Toes-to-bar

Followed by five rounds on the minute interval of:

15 Box jumps, 24"/20"

Post time for couplet to comments.


Gayle looking great – a tough feat for anyone that's doing "Angie"

Recovery Part II

So you're eating a hormonally favorable diet that's rich in Paleo foods, you've been getting 8-10 hours sleep at night, and you've taken steps to reduce stress.  What's next?  Why do you still feel like walking zombie? 

At times, we simply ask to much from ourselves.  Most CrossFitters are not the average go to work and be happy with mediocre type of person.  Most of us give everything our all – whether it's 9 hours in the office, 6 hours on the ski hill, or 2 minutes and 50 seconds doing "Fran" – we're not happy unless we give it everything we've got.  This will undoubtedly take it's toll eventually.

The 3-on 1-off workout cycle is ideal for most CrossFitters.  Day 1 you should be fresh and ready to go.  Day 2 you'll be feeling the effects of day 1, but you've got more in the tank and you're still thinking a PR is probable.  Day 3 you're hammered dog shit, but you can do it because tomorrow is a rest day.  Day 4… wait – you shouldn't be working out!

Rest days are just that – rest and relaxation time for your mind and body.  Don't overlook the benefits of a day off (work and play) and take the time to meditate, pray, talk with your spouse and kids, or simply veg out and watch Oprah.  Allow yourself to recuperate – you deserve it! 

Stay tuned for more…


  1. Mas :

    I have seen hammered dog shit… It is not pretty. For anyone who does not have plans for New Years Eve, There are a few of us heading to Lola at 15th and Boulder St. to partake in some low carb drinks and paleo snacks. If you would like to join us, we will try and be there by 10:00-10:30. Give us a call if you have any questions.

  2. bk :

    bk with 30# wall ball, 8:44

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