20 lunges
50 Sit Ups
15 Lunges
40 Sit Ups
10 Lunges
30 Sit Ups
5 lunges
20 Sit Ups

WOD #2
Sprint 50 Meters
Bear Crawl Back
10 Push Ups

x3

WOD
30 Lunges
20 Push Ups
10 Chair Dips
x5

Rest 3 minutes

10 tuck jumps
run 200 meters
x4

Enjoy!

Lately I  have been thinking about quitting my paid movement work and doing training on a more full time basis. For some reason this feels like a step back in my life. I don’t know why.

Updates:

• I have four real life clients now. It s going great. One mass Gain experiment, one weight loss.
• We held our first lean out challenge at the gym where I train. Check out the results here: http://crossfit305.com/ – third post down.
• If you are looking for a long term work out plan i can be contracted to develop one for you.

WOD
10 Burpees
1 Squat
9 Burpees
2 Squats
8 Burpees
3 Squats
7 Burpees
4 Squats
6 Burpees
5 Squats
5 Burpees
6 Squats
4 Burpees
7 squats
3 Burpees
8 Squats
2 Burpees
9 Squats
1 Burpee
10 Squats

rest two minutes

50 sit ups for time.

Warm Up
25 jumping jacks
5 push ups
10 walking lunges
x2

WOD
Run 200 Meters
10 Burpees
10 Air Squats
x2
Rest 3 minutes
Repeat 2 more times.
Post time to comments.

• Meat, vegetables, nuts and seeds, some fruit, little starch, no sugar.
• Whole foods, no grains.
• Food from the outside aisle of the supermarket.
• Real food, no grains.
• Anything that doesn’t need a label to explain what exactly it is.

You get the idea. What you will notice is I don’t tell people to go out and buy a food scale, measuring cups, measuring spoons, etc. There is not gear requirement here. It is simple.

Within the CrossFit community we like to measure things: seconds, pounds, reps, rivals. But if we step back and think about what brought us to CrossFit in the first place (accept for the fire breathers and upper level athletes among us) we want to be fit, we want to be healthy, we want to feel good in our bodies, be sure of our strength. Counting our reps, counting the seconds, all of that is in the service of that larger goal, health and fitness.

Eating, for those of us who are on a lifelong path of health and fitness, should not take on a scientific lens. In fleeing from food as an indulgence, it is easy to start to see food solely as a fuel, and input, for a desired functional, measurable result. But food is much more than that, it is cultural expression, comfort, a reminder of home, even a form of communication, a source of pleasure, as well as fuel for our bodies. We need to answer the question of what to eat from a place that takes into account all of these factors, and not simply the fuel and elite fitness place.

So, for those of you wanting to know what you should eat to be healthy and compliment your CrossFit training and be human being not a fitness machine: Meat, vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep it simple stupid!

These recommendations are made for the beginning and even intermediate athlete. Moving into a competitive or elite level would require measuring and weighing.

“If I didn’t define myself for myself, I would be crunched into other people’s fantasies for me and eaten alive.”

Warm Up
run/walk 400m
5 Squats – 3 seconds down, hold the bottom for three seconds, 3 seconds up.

Choose one of the following.

Audre
Run 200 meters
20 Squats
x4
Post time to comments.

Lorde
10 Push Ups
Run 200 meters
10 Squats
Run 200 meters
x4

Post time to comments.

Stretch

Calf  Stretch
Lying glute stretch
Pigeon Pose
Downward Facing Dog

Ingredients:
4 eggs
1/4 cup coconut flour
1/4 tsp vanilla extract
1 pinch nutmeg
1 pinch cinnamon
1 tablespoon honey
1/4 cup coconut milk (full fat)

Method:
Mix these ingredients and let them sit for five minutes. Oil or grease up your pan and heat over medium heat. Pour about a 1/4 cup of batter for each crepe, allowing each side to brown before flipping it.

Without accounting for toppings or cooking fat, FitDay says the whole batch amounts to:

37.2 g fat (20.9 g saturated)
42.2 g carbs (19.4 g fiber)
30.6 g protein

Warm Up

1/4 Mile Jog

WOD
Run for 2 Minutes
10 Bupees
Walk for 2 Minutes

x5

Stretch
Lying Glute Ham
Pigeon Pose
Calf Stretch

Warm Up
25 Jumping Jacks
Squat Hold (at the bottom) 10 seconds
10 Squats
10 Pushups
x2

WOD
100 Push Ups
100 Squats
For Time.

Break them up however you need to,  just get it all done.

Notes:

• Always push yourself to re-imagine what is possible.
  
• Fitness is so tied to how you eat and how you live. Check out these urban homesteaders, trying to live sustainably in the wilds of L.A.
• 99 Ways to save money and eat healthy.

WOD
3 Pull Ups
6 Push ups
9 Squats
20 minutes as many rounds as you can.

Stretch
Pigeon Pose
Lying Glut Ham
Calf Stretch

News and Notes:

• Mass. universal health care sees ups and downs in policy.
• Whole Grains and your health.