Homemade

BCS aka Blazr

With a little imagination, you can create make-shift equipment for certain needs. Today the trainers needed a reverse hyper, but we don't have one!

A problem? Hell no- not for CrossFitters!

Before this CF thing really got out there, garage gym training was all about being resourceful, DIY kind of stuff. If you didn't have a specific piece of equipment, you would run to Home Depot and make it yourself! Rogue wasn't always there, and they put out some great quality product, but I miss the good ol' days of everyone making your own shit. I saw it as a rite of passage for being a trainer.

Maybe I should make it a ritual again?

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WOD

CrossFit Games Open 11.3

as many reps as possible in 5 minutes:
1 squat clean, 70/50kg
1 jerk, 70/50kg

Compare to 29JUN2011. Post time to whiteboard.

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Carbs or Fat? The Battle Continues... [Infographic] - Forbes

click to embiggen!

"Let your food be your medicine", or in the case of the bagel, "let food be your high-dependency drug".

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Dietary Fat: Good, Bad? Just complicated.

The Fooducate Blog had an interesting review recently of a panel discussion at the Food and Nutritional Conference Expo (FNCE) entitled The Great Fat Debate - Is There Validity in the Age Old Dietary Guidance?  An exerpt from their review:

"All the scientists agreed that people should change their eating patterns to eat more real food and less processed foods. How does this translate to buying the 95% of foods in the supermarket that do come in boxes?"

More and more we have been seeing scientists and nutritionists challenge the age old wisdom of eat less fat -> be more healthy.  It is just a little more complicated than that.

Read the full review here: http://www.fooducate.com/blog/2010/11/22/the-great-fat-debate/

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WOD

With a partner

for time:
250 wall ball shots, 20/14#

When the clock starts Partner A will perform wall ball shots as Partner B rows 250m. When Partner B is finished rowing the two will switch places. This pattern will repeat until all required wall ball shots are completed.

compare to 02JUN2010.

If alone

5 rounds for time:
250m row
30 wall ball, 20/14#

RSVP for class here.

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Tonight's intensive @ 0630pm:

Developing a Static Handstand

Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.

Next intensive on Thursday the 16th: Fun on Gymnastics Rings

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FLY!