Nutrition – Page 10 – SNORIDGE CROSSFIT

"Weighing in on Weighing"

Strength WOD:

3-2-1-1-1
Snatch

* 20 Minutes total

Conditioning WOD:

12-9-6-3 reps each of:

Power Snatch (95#/65#)
Burpees

Results

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2012 Games flashback:

Quote of the day: “What we’re trying to do is get things fixed, not allow them to stay broke.” ~ Mark Rippetoe

If you are new you probably notice that we sometimes put goal times or additional instructions on the whiteboard for a workout. This is in addition to the normal coaching we give everyone every day. Instructions include what movement to scale to if you are new, or what % or max load to lift. This forces correct scaling of weight or range of motion as well as ensures that the effect of the WOD is consistent across the board. Today the guidance on the checkout was to stay unbroken on the power snatches. It was designed to be a sprint and not a power snatch slog. Looking at the times it was just right.

Schedule:

STARTING TODAY on MONDAYS and WEDNESDAYS we have added….a 4:00 pm class!

We are testing out this time slot through March to see if people can make it.
If you want to keep it, you better show up regularly.

(CF Teens class is Tues/Thurs at 4:00 so we won’t be adding it then.)

Nutrition:

Teri participated in the Stop the Slop Nutrition challenge and got results in her body composition, PR’s in several WOD’s, and has stuck with many of her nutritional changes since the challenge ended. She also came to grips around her relationship with the scale. Making it a lifestyle is the whole point of our challenge and seeing the paleo approach continue well into February for her is a huge accomplishment!

Here’s her essay:

Weighing in on Weighing by Teri R.

How much do you weigh?
Are you 170 pounds of lean muscle or a saggy 135? Do you weigh 150 in the dark on a full
moon? What about 127 after having the
stomach flu? Do you aspire to be a buck
o five? This question used to consume
me. While losing 60+ “baby” pounds back
in 2007-2008, I weighed constantly. I loved saying I was down a pound. I hated saying I was up a pound. I have never enjoyed saying that horrible 3
digit number we call weight. I don’t
even love saying it when it is what the world considers a “small” number. One year ago at SnoRidge CrossFit, Tom programmed a WOD that required me to acknowledge my weight and then dead lift
it. I hyperventilated. I hid in the corner. I cried.
Tom talked me off the ledge and I ended up doing the WOD. Although I didn’t like my weight written on
the white board for all to see, I was proud of myself because it wasn’t about
everyone looking to see what I weighed. I
am certain no one else cared. It was about
me working hard and getting stronger. A
couple of days later, Tom posted an article that inspired me to throw out my
bathroom scale. Yep, I did that. Today I have no idea what I weigh. Even though my family has since bought a new
scale, I do not step on it, ever. I have
Tom to thank for that. I am perfectly okay
with not knowing my weight. I even turn
around so I can’t see the scale when I am being weighed in at the doctor’s
office. For the purposes of this
January’s challenge, I chose NOT to weigh in. Weighing in does not give real or valuable
information. It leads to ridiculous,
obsessive behavior. Weighing in isn’t
the only measure of progress and ultimately my goal isn’t to see a certain number
on the scale but to adopt a more healthy lifestyle.

First I would like to tell
you, weighing in makes me a crazy maniac.
I begin immediately to base my self-worth on that number. If I wake up and weigh two pounds more than
yesterday suddenly I consider myself “fat” or my personal favorite name to call
myself, “lard of the earth”. If I wake
up three pounds less than last week, I am Olivia Wild and dang…you can’t touch
this. These manic feelings begin to
drive me. I begin to say things to
myself like–today stinks because I am lard of the earth, or wow, I can fulfill
any dream because today… I AM Olivia Wild.
I begin to place too much importance on a number. Reality says I am not lard of the earth or
Olivia Wild. Really people, let’s get
this straight, the number on the scale does not correlate to my physical
appearance. I have seen women who weigh 155
pounds that look “125”. Recently a woman I thought looked thin told me she
weighed in at 180. The appearance of
these women didn’t change once I knew their weight. These women are strong and beautiful. Not weighing in has prevented me from turning
into obsessed Teri. It also protected me
from my ridiculous “scale” behavior and reminded me that I am not a number.

Critics might ask me how I can
document my progress with-out weighing in on the scale. There are plenty of ways. I believe the best way to track progress is
to see how I feel each day. Is my energy
improved? How am I sleeping? Where is my self-esteem? Is my strength and flexibility (don’t laugh,
yes I am considering flexibility) improving?
What about my complexion? Am I
noticing improved cardio vascular health?
It really didn’t take long for me to see all these areas improve. Waking up and feeling great, ready to go with
lots of energy…extra energy to do all the burpees Deb McCracken invited us to
do with her… that’s progress. Finally
after being in CrossFit a year and a half I was able to crab walk myself across
the floor, twice! That is progress. Walking into a work out and feeling strong
and fast (even if you come in last place) is progress. Noticing less teenager-like acne is
progress. Feeling great on your long run
is progress. Another tangible way to
notice progress is through clothing fit.
At the beginning of this 30 day challenge, I would put my jeans on and
oh boy, were they tight. I would do
10-15 quick air squats and pray I wasn’t going to split them. Now, when I put my jeans on, no squats are
needed and they are even a bit loose by midday.
Loose jeans and baggy t-shirts are progress. I can also measure my progress with
pictures. Before the challenge, I
honestly hated the sight of myself in pictures.
Now, I can see the progress I have made and I feel proud. Other people are noticing a change in me too. Many are complimenting me and saying that
they can tell I have worked hard. That
is progress. My husband has remarked
about my skin being less dry and a bit softer.
People are asking me my secret.
That is progress. There is no
need to weigh in order to track these successes.

Ultimately, I do not need to weigh
because my final goal was not to see a number on a scale. My goal in the challenge was to make lasting
changes and gain a healthier perspective.
The goal included giving the Paleo lifestyle a real, fair chance. I am thrilled to say I have created new
healthier habits. I am meal planning and
have become better about food prep. I
even adapted some of my favorite recipes to be Paleo. I know lasting changes take time and these 30+
days have helped me create a habit of being organized and prepared with the
right types of foods. I am learning to
do Paleo all the way, with-out picking and choosing which “rules” to follow. I have taken the full Paleo plunge, healthy
fats and all. I have eaten a truck load
of vegetables cooked a billion and one ways.
I have met my goal because I am living Paleo. Having and reaching this goal of creating
healthier habits is far more rewarding than saying, “HEY….everyone, I weigh 110
pounds.” I did not weigh in because a
number on the scale can’t tell me if I reached my goals.

At the end of this challenge, I am healthier,
happier and stronger. I am not a
number. I am a little less “saggy”. I am a 40 year old woman living a Paleo
lifestyle. Even though I know I am not
Olivia Wild, I feel amazing and have a desire to continue with this change
knowing that there will be ups and downs.
I’ve learned how to clean up my diet. I know that when I fall, I can get
back up and I am not lard of the earth. My
success is evident to me and that is more rewarding than a number on the scale. Wouldn’t it be funny if I weighed exactly the
same as when the challenge began? Would
I feel the same triumphal success if I didn’t even lose an ounce? No one will ever know.

Human Shake Weights

Strength WOD:

1RM
Overhead Squat

* 25 Minutes total

Conditioning WOD:

10 Minute AMRAP (As Many Rounds As Possible) of:

10 Overhead Squats (75#/55#)
7 Hand Release Burpees
5 Knees-to-elbows

Results

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Watching people attempt 1RM overhead squats and back rack jerks is like watching human shake weights before they hold their breath. Lots of PR’s today but more importantly positioning and technique is improving across the board. Snatching pays off.

The checkout WOD was intended to keep everyone moving at a constant pace (similar to an Open WOD), with the hand release throwing something new in that made you focus while tiring your shoulders a little more.

Coaching points on OHS:

Jerk from the back rack off your shoulders (it doesn’t count if your arms are locked out and you take a bar already in the OH position)
Active shoulders overhead throughout the lift
Armpits forward, chest is up
Tighten the core and inhale with a deep breath, held during the lift (this will reduce the “wobble” effect)
Weight in heels, hips begin the squat by pushing back then down
Knees out
Full depth
Drive up with the chest or push up on the bar as you rise, exhale at the top

“Coaching The Overhead Squat” with Justin Bergh – video [wmv] [mov] [HD mov]

CF Games Open:

7 Reasons Why You Should Do the CrossFit Games Open

Nutrition: “Junk” Food for thought…

“Today, one in three adults is considered clinically obese, along with one in five kids, and 24 million Americans are afflicted by type 2 diabetes, often caused by poor diet, with another 79 million people having pre-diabetes. Even gout, a painful form of arthritis once known as “the rich man’s disease” for its associations with gluttony, now afflicts eight million Americans.

The public and the food companies have known for decades now — or at the very least since this meeting — that sugary, salty, fatty foods are not good for us in the quantities that we consume them. So why are the diabetes and obesity and hypertension numbers still spiraling out of control? It’s not just a matter of poor willpower on the part of the consumer and a give-the-people-what-they-want attitude on the part of the food manufacturers. What I found, over four years of research and reporting, was a conscious effort — taking place in labs and marketing meetings and grocery-store aisles — to get people hooked on foods that are convenient and inexpensive.”

from: The Extraordinary Science of Addictive Junk Food nytimes.com

Day 50

Strength WOD:

5/5/3/3/1/1/1
Front Squat

* 25 Minutes total

Conditioning WOD:

For time:

500m Row
150 Double Unders
50 Burpees

Results

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Chest up and knees out:

Day 50 of the Burpee Challenge today. This is the one WOD that they counted. Yay Burpees! Thanks to Debra for inspiring so many to do this challenge with her and props to all of you that completed it!

The Open starts in March. That means it’s time for the annoyingly excessive but midly entertaining return of Exercise Center: “CrossFit Games Update: February 19, 2013” – [video]

Christa participated in the Stop the Slop Nutrition challenge and saw significant progress in her body composition (weight loss/muscle gain) and PR’s in several WOD’s over the past month plus. High fives and keep it up!

Here’s her essay:

“Stop the Slop” by Christa F.

Over the
last month, I cannot tell you how many times I have been asked, “Christa, you
look great… Have you lost weight?” I
have actually lost count of the number of people who have commented (I tried at
first). It’s only been 30 days. I had no idea that my co-workers, friends,
and family members would notice such a drastic change in me over such a short
time. I started wondering exactly how
much weight I have lost…. 5lbs, 10lbs, 15lbs…more? I had no idea and I didn’t dare weigh myself
and break the contest rules. I did know
that my work slacks were getting loose and shirts that used to be too tight
were fitting nicely. What is most
amazing to me is that these changes happened during one of the busiest and most
stressful months of my life.

This month,
I have worked an average of 30 hours per week on a new project (with free lunch
3 days a week that I did not eat). I
have had school commitments 15-20 hours a week and then had to study at least 15
hours per week. This totals over 60
hours plus an hour drive each way to Seattle almost every day. I managed to get to a CrossFit workout at
least four times a week with a few workouts at home as well. Usually, this high level of commitments and
pressure would have put me over the edge with stress and anxiety. However, I have found that these fitness and
nutrition changes have kept me calm, organized and the stress level is much
lower than times with less activity. I
know that the only reason I am doing so well right now is that I did make these
positive changes in my life. I am not
relying on food, alcohol, and sugar to “make myself feel better”. I now believe that they were making me feel
much worse, with drastic consequences.

The
nutrition and fitness changes that I made were small, but the changes worked
synergistically. My workouts felt great
and I was pushing myself to go faster and lift heavier with less resistance
from my body. My strict food choices
were keeping my cravings low while also helping my workouts. My workouts made my body want and feel good
about clean food. I have gotten to the point where I have stopped wanting and
even looking at the same things that I would previously love to eat on a daily
basis. I made it a priority to get to
the gym as much as possible and was successful.

Today, one
day after the challenge has ended, I looked at a cookie a lunch. I thought to myself and laughed, “I could
have one if I want”. And then I knew that
I really did not want it. I want to be
healthy, get fit, and feel good about myself.
I want my progress to continue.
Even though I lost, “Just 7lbs”, I still feel like I succeeded. In the fitness challenge, I was able to
decrease my time by a minute and a half when I felt like there was no way I
could go any faster the first time around.
This whole experience has made me realize that little changes over an
extended period of time can make a huge difference. If I can make positive lasting changes during
one of the most stressful times in my life, then I can certainly make this a
lifelong change that will continue to benefit me in the future. My challenge is not over; it is just
beginning. Thank you for the
challenge.

Team Task Priority "Fight Gone Bad"

Main Class:

Teams of 2 complete for time:

100 Wall Balls (20#/14#)
100 Sumo Deadlift High Pull (75#/55#)
100 Box Jumps (20″)
100 Push Press (75#/55#)
100 Calorie Row

* Alternate work as needed, one works at a time. Complete total reps in order as a team.

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes:
1 Clean (Squat) + 1 Hang Clean (Squat) + 1 Push Jerk @ 70-80% 1RM

Conditioning WOD:

For Time:

10 Muscle-Ups
100 Push Press (75#/55#)
1000m Row

Results

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2 time CF Games winner (Soon to be 3?) Rich Froning PR’s his C&J and Snatch:

Rich Froning 370 and EZ 335 C&J PR

“I missed 290 but I knew it was just because of technique, and not strength, and I knew I could get 300.”
–Rich Froning, after snatching 300 pounds – [video]

Eric S. won our Stop the Slop Nutrition challenge with a weight loss of 19 lbs. in 30 days (8.45% change in bodyweight) by following a strict Whole30.

Here’s his story:

“SRCF – Stop the Slop” by Eric S.

It’s funny the other day when I thought about writing this essay about what I learned over the past 30 days, I thought of some lyrics. “I learned a lot about livin and a little about love.” On January 7^th I saw a post in the SRCF Facebook page about bringing your money for the challenge, I had no idea what I was getting into but I love a challenge so I went to the bank and came prepared for the WOD. I weighed in (which I hate to do) and saw a result of 230.8, which was disappointing seeing as 6 months ago I was down to 220ish when I did the Advocare 24day Challenge. With the weigh in past me I hit the WOD pushing myself as hard as I could. It seemed to me as it was a race between Derek G and myself I could hear Jim M in the background yelling go D-Eric (sounding like a combination of both our names) we hit the run and I finished with 14:27 on the clock. Now the hard part began.

When I got home that night I had no idea what the whole30 challenge was, what Paleo was, or anything. I scoured the web for hours that night devising a plan of how I was going to kill this challenge. The next day I struggled to find things to eat while working in the field, but that night I hit up PCC and Metropolitan Market and stocked my fridge full of goodies, purging the negative stuff to the garbage. For the next 4 weeks PCC and MM received a ton of my money, Pinterest absorbed a lot of my time as I found great recipes to use for breakfast, lunch, and dinner. I learned that I could still eat amazing meals while having them be well balanced and great for your body. Everywhere I went I became a label detective, I figured if I found something that I either A. Couldn’t pronounce, or B. Had to look up to see what it was it didn’t need to be part of my life.

In junction with this great new diet I started taking some supplements, Pure Pharma O3, M3, and D3, along with a Multi-Vitamin. Throughout the whole process I could feel my body change, my energy and wellbeing was way up, and I began to love the person that I was even more. Throughout the WODs I felt stronger, I felt like those last reps I would struggle on came easier. I think part of the challenge was to not weigh in, but I couldn’t help it, my mom when she was here months ago had purchased a scale, for the longest time I had never had one, but it was there. When I could feel my clothes drastically getting roomier, I had to see what I had accomplished so far. The more and more I checked the more challenged I felt to get a few more off each time.

Some other things I learned about cooking itself is the different types of Oil’s to use. I had no idea how bad PAM spray was, so I tossed it all out and switched to pure coconut oil. Using real seasonings to make up what I use to buy pre-made. As far as foods go organic vs. non-organic. I had no idea about cured vs. un-cured bacon. I learned to love Coconut milk over regular milk and minus the protein coconut milk has just as much nutrients if not more than regular. Lastly, portion control while cooking. If I only make enough for the one meal or if I’m making a large batch of something I would pre-package and put it in the fridge to save myself from over eating. With that being said I have felt the change in my body to where I feel full with that portion now.

Ending this challenge it felt like such a great success. I have intrigued my family and friends to try living a Paleo lifestyle, with the results that I accomplished in the 30days it inspired them to do the same. Over the last week and a half of the challenge my mom was here from California and she truly supported me by really getting to know what the whole30 challenge was, and she stocked my fridge full of food she made that was compliant. I remember the morning of the 5^th I woke up logged in to BTWB to log my daily results and saw “Stop the Slop” for the Daily WOD, I had prepared myself thinking it was on Thursday the 7^th, I was slightly disappointed thinking that I wasn’t going to PR because I had missed a week of WODs due to working late every night, but I wasn’t going to let that slow me down. Walked in hit the weigh in and couldn’t believe what I saw on the scale 211.3!!! I was like are you kidding me, that gave me the extra drive I needed to rock this WOD. Hitting a 1:09PR after completing with 13:18 on the clock I felt so accomplished.

Hitting the bell on the way out to ring in the PR out loud was the end of the 30 day challenge, but it was defiantly not the end to my new lifestyle. I will continue the way I have been eating because I have already become accustom to it and I love the results that it produced. But when I go out that doesn’t mean that I can’t have a treat meal every now and then. I just want to thank SRCF for holding this challenge and encouraging me in this new lifestyle. The slop has stopped!

Michelle and Rona celebrate their 100th warm-up together:

"Stop the Slop Challenge" 2013 Winners

Skills WOD:

7 minutes Handstand Push-up practice

Conditioning WOD:

5 Rounds for Time of:
30 Double Unders
25 AbMat Sit-ups
20 Box Jumps (24″/20″)
15 Pistols

Results

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We have a winner(s)! The results are in.

The Nutrition Challenge winner is Eric S. with 8.45% change in bodyweight over the course of the challenge. That’s a change of over 19 lbs. lost in 30 days! Eric stuck to a Whole30 by reading up, hunting and gathering, and then diving right in.

The Performance Challenge winner is Allison with a hey-uge 20.11% time improvement in the “Clean and Jerk Baseline” WOD. She PR’d by close to 5 minutes in the rematch!

The 30 Day Stop the Slop Essay Challenge winner was a very tough and close choice. Each and every essay that was submitted was well written, sincere, and powerful for us as coaches to read. The essays were to include the individuals experience over the 30 day challenge as well as the impact it had on them. After a vote the winner of the Essay Challenge is Greg M. To everyone who submitted one please let me know if we can share it with the gym by posting it on this website (last names will be edited out and any other info requested of course). Each and every testimonial is motivating but I understand if you want it withheld.

Almost universally each participant saw improvement over the past month. While we would love to pick more than a single winner (with 1st, 2nd and 3rd places) the point isn’t to “reward” almost half of the field with a prize. Instead we are hoping that the bigger lesson to take away is that through proper nutrition, consistent training, recovery, intensity and technique can yield big improvements in a small amount of time. If you saw positive changes these past 30 days then keep with it. Don’t stop what you started now simply because the challenge ended. Stay disciplined and stick with it. Make this about a lifestyle change. Build good lasting habits and see how your health and fitness will set new PR’s!

Congrats to each of the winners! Here is what they win.

Each person will receive the following:

A choice of a $125 gift certificate to either Reebok CrossFit, Rogue Fitness or lululemon athletica. Happy shopping!
A choice of Stronger Faster Healthier Fish Oil or a bag of SFH Pure Whey Protein powder
SRCF water bottle

Fist bumps and butt slaps to everyone who participated in our 3rd annual challenge. For those who didn’t jump in next time don’t stand on the sideline. Get in the game!

Upside Down

Skills WOD:

Every Minute On the Minute for 10 Minutes:
3 Handstand Push-ups

* Scale HSPU depth to parallettes, or use 1 abmat / kip, DB or KB heavy press

Conditioning WOD:

3 Rounds for time of:
12 Front Squats (135#/95#)
12 Burpee Box jumps (24″/20″)

Results

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The PR’s continue this week as the recent dip/push-up skill work and overhead/push jerk focus has led to PR’s in knocking out handstand push-ups. If you just got them today keep practicing these regularly so the sub of strict presses will be a thing of the past.

PR:

Attention Stop the Slop Stragglers:

Thursday is the last day of make-ups/weigh-in’s if you paid and are participating in the challenge. If you haven’t paid your “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience. Write about what impacted you these past 30 days.
Once that is completed we will announce winners and prizes by Saturday

“Coaching the Squat: Points of Performance” with Katie Hogan – video [wmv] [mov] [HD mov]

CrossFit Barbie, an idea by my daughter (built with a little help):

One More Day!

Strength WOD:

2/2/2/2/2
Hang Snatch (Squat)

Conditioning WOD:

3 Rounds for time of:
500m Row
400m Run

Results

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Tuesday is the official end of the 30 day Stop the Slop Challenge. We hope all you don’t actually “end” anything however and continue to eat clean, exercise often, recover better and make these lifestyle changes last.

For the re-test you will pair up to help push each other while ensuring good movement and keeping count. We will have make-ups available through NLT Thursday if you can’t make it in Tuesday. If you haven’t paid the “buy-in” fee of $25 please do so this week before weighing in or completing the WOD re-test.

Due NLT Thursday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience

Once that is completed we will announce winners and prizes! Even the kids are excited!

Notes:

“What Is A CrossFitter?” by CrossFit Lisbeth

The mechanics of the HBBS:

A Couple of Jerks

Strength WOD:

2/2/2/2/2
Push Jerk

* Limit load to what you can safely re-rack onto your shoulders

Conditioning WOD:

21-15-9 Reps of each for time of:

Kettlebell Swings (70#/53#)
Lateral Over the Bar Burpees
Push Press (95#/65#)

Results

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Today is Day 16 of the 50 day burpee challenge and Day 10 of the Stop the Slop Challenge.

“Coaching the Clean and Jerk” with Natalie Burgener – video [wmv] [mov] [HD mov]

Nutrition:

This is a great resource for finding grass fed/finished meats, pastured pork, poultry and eggs or dairy products in our state: eatwild.com Pastured Products Finder Washington Map

Whole30^® Approved bacon by Whole9

CF Events this weekend:

From Meghann: “Hey Squatchers! There are some of us competing in the Seattle Affiliate League. Our first WOD is this weekend at CrossFit Loft if any of you want to come out!” We have two teams and the Comp is on Sunday only and runs from 1-5pm. Here are more details.

This weekend is another competition at CF Lynnwood and Mark will be competing at that one. Here are the only details I could find: there is a Facebook event called Cretus ex Duellem that has a schedule.It says the multi-WOD event runs all day Sat. and all night into Sun. afternoon. That’s right, apparently Mark wants to do a workout at 2:30am. Feel free to go to either event and cheer them on! Kick ass SRCF!

3 Days In

15 minute AMRAP (As Many Rounds As Possible) of:

10 Wall Balls (20#/14#)
10 Toes-to-bar
10 Box Jumps (24″/20″)

Results

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Today is Day 9 of the Burpee Challenge. Reminder: Burpees in a WOD do not count…

For those in the nutrition challenge you are three days in. If you started earlier then stick with it and go through the gym’s 30 days! If you are trying to shift to a paleo plan or a full blown Whole30 then likely you are feeling different. Maybe grumpy, sluggish, or just crappy. It’s normal! Fight through it. Soon you’ll be filled with tiger blood.

Read this for what you can expect if you are cleaning up your diet: The Timeline: A Day-by-Day Guide to Your Whole30® | Whole9 | Let us change your life.

Coach Zoe covers the late morning class:

"Helen"

Strength WOD:

Take up to 12 Minutes to find:
1RM Weighted Pull-up

Conditioning WOD: “Helen”

3 Rounds for time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

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Day 4 of the burpee challenge!

Greg Glassman on why the Benchmark WOD’s are named after girls: “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.”

I was going to post a WOD demo of “Helen” that was on crossfit.com recently but as I watched the sloppy reps in it I decided it was much better if I shared the below article.

A philosophy that all CF’ers should share.

“Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.” – Jon Gilson on The Non-Negotiability of Perfection

The Non-Negotiability of Perfection by againfaster.com

Nutrition:

“Caveman Vs. Zone” by E.M. Burton, CrossFit Journal article [pdf]

If you are planning to participate in the “Return of the Stop the Slop Challenge” then sign up NLT Monday 1/7. Weigh-in’s and buy-in ($25) are this Monday.