LOST AND FOUND
Our lost and found is going to go to a good cause and help out some folks in need… unless of course YOU want your belongings back again… that works, too. 
Please check the boxes next you are in the gym, it goes to charity on Wednesday, latest.
“Sandbag Cindy”
- Lunge, Run, Lunge: Sandbag Carry
- 5 Pullups
- 10 Pushups
- 15 Squats
- At 3-2-1-Go, One team mate Lunges five meters with a 55/30lb sandbag, runs 30m, then lunges five meters
- when the last lunge is complete, the remaining team members do the equivalent of one round of Cindy per team mate, in any order and divided among the team in any way they want. When the reps are done, the team calls TIME!
- The winning team of each round does no burpees, the other teams? not so fortunate. It’s good to win.
- Shake it out for one minute, then we do it all again. And again. And again… well, you get the idea.
Food for Thought:
“Every day people engaged in the clever defiance of their own intuition become, in midthought, victims of violence and accidents. So when we wonder why we are victims so often, the answer is clear: It is because we are so good at it.”
by Gavin De Becker
Thanks, CF Rubicon for showing up in such strong numbers at the CFFC Grand Opening. It was great to have so many of you there! Hope you enjoyed the WOD.
Seems like a lot of fun. I chose to rest my shoulders till Monday. KB’s gave me a pounding.
Tip: http://artofmanliness.com/2013/01/18/how-to-increase-testosterone-naturally/
Worked on my clean and split jerk today. Made good progress with my technique.
Afterwards, I Bought the ingredients for this midday snack: http://paleomg.com/21dsd-creamy-green-apple-smoothie/
Completed a 255# clean this afternoon. Caught 260#s twice but couldn’t stand it up. Not bad for 6 days of Wodding in a row
Love me some wings: http://fastpaleo.com/restaurant-style-buffalo-wings/
I typically marinade the wings overnight prior to cooking.
I surprised myself today in barbell and front squatted 123 pounds for 3 reps. . . pr by far and i think this gets me a green box. barbell makes you stronger!!!
I love baking. Baking without flour and sugar is new to me. Muffins are something I love to have around for on-the-go snacking. I’ll be trying these out today.
http://detoxinista.com/2012/10/cinnamon-spice-muffins-grain-free-oil-free/
Team WOD was awesome yesterday. I must say, out team wasn’t full of “rock stars” but we finished nearly first every time because of how we allocated reps. Felt good to be able to plan and execute, we even changed as we went along and found a faster way to complete the cindy rounds.
Tip: Australian burgers. I have been getting some grassfed ground beef lately and making burgers. I really hadn’t done this before since I started Paleo. Here is an idea for burger topping Australia sytle: egg, sliced beetroot, slice of pineapple. Just try it, promise its good!
Great info on the ideal crossfit diet: http://www.crossfit.com/cf-info/start-diet.html
Interesting article about eating enough when transitioning to eating Paleo. Undereating is a common mistake folks make when trying to ea paleo.
HOW MUCH FOOD SHOULD YOU EAT?
http://www.paleoplan.com/2012/01-20/how-much-food-should-you-eat/