The nutrition challenge is over!!! Nice job. I couldn’t wait for some fricken chocolate. Again I make the same observation after another nutrition challenge. I will eat very well but will not feel guilty eating a candy bar. My body has functioned well and I plan on keeping it running on the high octane fuel of paleo/ zone about 80% of the time. The goal of a nutrition challenge is more than just lose a few pounds but find out how you can integrate good food choices into your everyday life and continue the process of a healthy diet.

Congrats to Wende and her daughter for bringing into this world a beautiful baby boy- “Thomas Preston”. Wende is the fittest grandma I know.

The other big news this weekend was the Mercedes Marathon. The big question was could a full 26.2 mile run be done on an average of less than 5 miles a week training done mainly on intervals, low carb, high fat and protein diet and crossfit training. The answer is – Hell Yes. Justin Scarsella did complete the full marathon in 4 hours and 27 mins. Look for the full story of his training and experience  to show up on the site soon.

Abel kicked ass at the marathon as well. He experienced intense cramping at mile 18 in his quads and hamstrings. He pushed through the pain to mile 20 and then had to make the difficult decision to call the race at that point in time. Congrats to Abel for running that far with only 5 miles a week training and wearing the 5 finger foot gloves the whole time. Kick ass job man!

Now for your weekly WODs:

Tuesday

“Broken Angie”

Individual rounds of
100 pull-ups
100 push-ups
100 sit-ups
100 squats

4 min rest between each movement.

Scale as needed

Thursday

20 KB swings
20 Sumo Deadlifts
20 KB swings
20 OHS
20 KB swings
20 Hanging Power Cleans
20 KB swings

20 Push Jerks

20 KB swings

for time.

Saturday

WOW WOD- work on your weakness wod

we will probably be doing a lot of pull-up practice.

Recommended Run WODs

1st half of week do

a light tempo run of about 90% for 2 miles

2nd half of week

10 x 100 m repeats with  5 times rest

Remember the running and endurance class will be on a hiatus for a little bit. Look for some cool changes coming soon.