Please… HELP HAITI

Over the past week, we have all seen the graphic images and video of the devastating earthquake that rocked Haiti. Nearly every building was destroyed, the destruction is incomprehensible. This disaster has taken countless (200,000+) lives and taken everything from people that really didn't have much to begin with. We have decided to help by donating to the American Red Cross. You can too! It doesn't have to be much because a little goes a long way. Each day I drive over the bay bridge into this city and it's easy to forget just how much I have to be thankful for... including our "Brickhouse.". Please... HELP HAITI.



BIG MATT has a bit of an audience on the last few thrusters during FRAN.

Workout of the Day
Snatch
1 rep max
-break
Three rounds for time:
Row 250m
15 GHD Sit-Ups
15 Burpee to Box Jumps

PALEO RESOURCE
"Fundamentals of the Hunter-Gatherer Diet and Lifestyle"
1. Eat whole, natural, fresh foods; avoid highly processed and high-glycemic-load foods.
2. Consume a diet high in fruits, vegetables, nuts, and berries and low in refined grains and sugars. Nutrient-dense, low-glycemic-load fruits and vegetables such as berries, plums, citrus, apples, cantaloupe, spinach, tomatoes, broccoli, cauliflower, and avocados are best.
3. Increase consumption of omega-3 fatty acids from fish, fish oil, and plant sources.
4. Avoid trans-fats entirely, and limit intake of saturated fats. This means eliminating fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods. Substitute monounsaturated and polyunsaturated fats for saturated fats.
5. Increase consumption of lean protein, such as skinless poultry, fish, and game meats and lean cuts of red meat. Cuts with the words round or loin in the name usually are lean. Avoid high-fat dairy and fatty, salty processed meats such as bacon, sausage, and deli meats.
6. Incorporate olive oil and/or non–trans-fatty acid canola oil into the diet.
7. Drink water.
8. Participate in daily exercise from various activities (incorporating aerobic and strength training and stretching exercises). Outdoor activities are ideal.

"It is better to offer no excuse than a bad one."-George Washington