WOD: 6-18-12

Just in case you forgot.

Strength: 500M Row

Must hold a pace of at least 35 SPM.

WOD: 15-12-9 reps for time of:

Burpee Wall Balls (20/14)
Burpee Box Jumps (24/20)
Burpee Pull Ups


Some of you know this, some of you don’t.  In case you are in the latter category, then know that a good portion of the workouts you do, I haven’t done.  I know that they are good workouts, I know that they are difficult.  This Burpee nightmare workout definitely does not look fun, but today is not most days.  What you will do today is the rainbow-happy-kitty version of a workout I came up some time ago.  If you had already drawn out plans of shaking your fist-shaped hand at the thought of me during this workout, save it for later…say the July Baseline.

Before we move on, I would also like to issue some reminders:

  • The strength portion is to be performed at 35 strokes per minute.  Your SPM is being counted in the right hand corner of your rower
  • 35 SPM is a sprint located somewhere between hauling and ass-hauling
  • Please be careful that you do not rush the Box Jump portion of your BBJ

That is all, for now,


Hmm…do you hear that?  It’s VERBAL FLOGGING TIME!

So you want to compete in CrossFit?  That’s good because you are well on your way.  You come to the gym all the time.  You’ve got the cool Reebok shoes.  You are good to go!  The only problem now is that whole diet detail dat is so easy to miss.  Not fueling the machine properly can be the difference between peeling away and driving that Ferrari on the rims.

Let’s get ready to learn because the first things is coming up first…

First)  The word “diet” now means:

  1. The kinds of food that a person, animal, or community habitually eats.
  2. A legislative assembly in certain countries.


Restrict oneself to small amounts or special kinds of food in order to lose weight: “it is difficult to diet in a house full of cupcakes”.
Thanks Google!  But did you also know that “diet” comes from the Greek word diaita meaning “a way of life, mode of living.”.  The origin of the word has nothing to do with food or foreign assemblies and somehow it now describes what needs to be done for beach season.  I am proposing this:  Take back the word “diet” and use it in its original meaning.  Make your food a way of life.  Make your meals part of how you are living now and how you want to live in the future.
After first)  If you are asking yourself what would be the best way to settle into a proper diet.  There are a few general rules that do not deal with having to move into a cave or going wearing lion cloths:
  • Eat naturally:  The fewer the steps between the original state of food and how it goes into your mouth, the better.
  • Eat enough:  Undereating is an incredibly good way to do poorly in workouts and stress the body into starvation.
  • Get educated:  Read ingredient labels.  Learn about the Glycemix Index!  Learn what goes into the foods you are eating

Please note that I am not campaigning for any one thing except for you having a better workout.  If you ask any serious CrossFitter (who is not a genetically gifted exerciser) they will tell you that they rely on the Paleo diet because it allows them to easily live within the three aforementioned parameters.  There is just something to be enjoyed when your diet (the things you do every day) can not only lead to you getting up in the morning without any aches and pains, but also get you ready to kick some day-ass!

I’ve rambled on long enough.  If you would like some more information please feel free to contact me or any of the coaches for some additional help.  With that said, I don’t want you to get comfy with this light-hearted article.  Please stop eating shitty now so you don’t make me look bad later.




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