WE ARE in this TOGETHER (literally)...

There are 60+ students that have made a serious commitment to CrossFit and The Paleo Diet for the next 12-WEEKS, including myself!!! This past Saturday, we were all put through a series of measurements, including a hydrostatic body fat test (see video below). Last night's "Kick-Off" meeting detailed the guidelines of our challenge and it also gave me the chance to let every one know that WE ARE in this TOGETHER (literally)... I look forward to following all of your workout and nutrition logs on the FORUM!



Workout of the Day
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

PALEO RECIPE
"LALANNE LETTUCE CUPS"
Saute green onions, white onions, garlic, scallions (1/2 cup) in 1 tablespoon olive oil until tender, add 1 pound organic bison (can use organic chicken). Ground meat, then add 1 1/2 cups slivered broccoli and carrots. Top with sliced almonds. Peel iceberg lettuce into cups. Wash and let dry. Scoop bison dish into lettuce cups. Enjoy!

"The more you explain it, the more I don't understand it."-Mark Twain