Protect Your Shins

Pants, long socks, compression sleeves, and/or tape are great ways to keep your shins safe with things like deadlifts, olympic lifts, and box jumps.

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WOD

21-15-9 reps for time:
deadlift, 100/60kg
box jump, 24/20"

Box jumps are "Games" standard. Post time to whiteboard.

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Paleo Diet: How Do I Convince Someone to Try It? - Robb Wolf

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Beyond Relentless

"I have a secret: I won’t go gently into the good night. 

JD

I will fight. I will struggle. I will scratch and crawl my way to that PR. I will keep going when I think I can’t. I will succeed even when it seems failure is the only option. I will count me in when others count me out ..."

Read More:
Beyond Relentless - CrossFit Lisbeth

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WOD

back squat 7x5

then

4 rounds for time:
20 weighted situp, 10/5kg
30 hand-release pushups
40 double unders

Post results to comments!

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To Eat or Not To Eat, That Is the Question - Robb Wolf

Have you tried Intermittent Fasting before?

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Ladies Lifting!

Check out Laura Dziak's story:

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WOD

sumo deadlift 5x5

then

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 15JUN2011. Post results to comments.

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Anyone still "carb load" before big endurance races or other sporting events?

Read: The Carbohydrate Loading Conundrum - Robb Wolf

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Lateral shuffle

Margo & Connor

The lateral shuffle is unlike other movement patterns because few others require athletes to maintain an athletic position (power position) throughout the drill, or use as many muscles actions to initiate movement.

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WOD

10 rounds attempting the best position possible:
30 second handstand, 30 second rest

immediately followed by 2 min max double unders

compare to 23NOV2010.

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The Paleo Table: 6DIY food projects to try in 2011 - RobbWolf.com

HAPPY THANKSGIVING

From the staff at Foundation CrossFit we would like to wish everyone a wonderful Thanksgiving.

Paleo Thanksgiving by Robb Wolf

Remember and appreciate all things... like food!

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AT HOME WOD:

do 100 reps of a bodyweight movement you're not good at!

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10 Things You Didn't Know About Turkey - Good.Is

The Story of the 1st CrossFit Affiliate

The First CF Affiliate from CrossFit NorCal on Vimeo.

Courtesy of the wonderful Nicki Violetti who I had the pleasure to meet this past weekend at Coach Dave's house. She runs a wonderful site about developing the CrossFit business.

more info:
http://www.nickivioletti.com/
http://www.robbwolf.com/
http://crossfitnorcal.com/
http://crossfitseattle.com/

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DONKEY KONG RODIZIO SATURDAY! Have you RSVP'ed yet?!