July 1 WOD

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News & Notes

Coach Adam will be offering a course to help develop and improve your skill with the russian kettlebell and it's foundational movements, including the Turkish Get-up. Please sign your name on the front board; interested CrossFitters will be contacted with more information, including a date and time. Please contact Coach Adam for more information: adam@crossfitcle.com.

Coach Travis is offering another course covering the Zone on Saturday, July 18th at 11AM [after the morning WODs]. The workshop will answer questions concerning your specific Zone needs and how to improve your performance through nutrition. Please contact Coach Travis for more information: travis@crossfitcle.com.

Don't forget about our nutritional challenge this month. We're not asking you to change your current diet habits, we just want you to begin understanding how you fuel your body and how to monitor your intake.

A couple members have sent great pre-printed food logs which they created and/or found on the web. I'll try to get them posted to the site for anyone desiring a food tracker. Remember, the food log is mandatory for all CLE members. All we're asking is for you to write your foods and beverages in a journal or log and present it to the trainer BEFORE your daily workout. No log = 50 burpees for every day missed. Easy enough, eh...

boxjumps3.JPG
Wednesday Strength Day

Buy-in
Run 800 meters
Rippetoe WU [for front squat]

WOD
Front Squat 3-3-3-3-3

Post loads to Whiteboard.

Cash-out
Maximum Effort Box Jumps  24/18
  [How many box jumps can you hit in 2 straight minutes?]
Maximum Effort Sit-ups  -- from Abmat or GHD
  [How many sit-ups can you do in 2 straight minutes?]

Check out this article posted by Again Faster. It's a quick read and definitely hits home for me, personally.
| Posted June 30, 2009 7:00 PM

2 Comments

Hubie said:

Since I may be joining your box for the month of July, I'd like to ask a question. Will posting my meals on BTW count for the July challenge? I prefer to not do 50 burpees, ever...

July 1, 2009 2:01 PM
Speed said:

For everyone needed some help with the Food Challenge this month. Here's some links. Aric ( I hope I didn't butcher the spelling. ) says this works great & is free. It's all on line and you can print it out each evening for the next day.

http://www.livestrong.com/thedailyplate/

This is a simple food log you can print out, very basic.

files.me.com/ryanrspeed/rbueqd

Last but not least, a spreadsheet to help track everything. Very Zone & Paleo user friendly. Jim Marrino says he tweaked it to give him his actual blocks eaten, ask him about it.

files.me.com/ryanrspeed/xey9vw

I'm going to post this in a few different days comments. Hopefully it will help out.

July 3, 2009 9:17 AM

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