Workout of the Day
Bench Press
10-10-10-10-10
-break
Five rounds for time:
5 Skin-the-Cat
10 CrossFit Push-Up
15 Kettlebell Swings (1.5/1#)
20 Double-Unders

Workout of the Day
WOD #1
Pull-Up Ladder
1 Pull-Up the 1st minute,
2 Pull-Ups the 2nd minute,
3 Pull-Ups the 3rd minute...
How long can you last?
WOD #2
For time:
100 Ground to Overhead (1/2 BW#)
100m farmers walk ever time you rest (1/1.5#)

Workout of the Day
Overhead Squat
5-5-5-5-5
-break
Three rounds for time:
30 Goblet Squats 50/35# kettlebell
50 Double-Unders
10 L Pull-Ups
50 meter Overhead Walking Lunges 45/25# plate

ROQUE is our "Student Athlete of the Week." Towards the end of last year, he went through a life threatening experience. A severe jaw bone infection - landed him in the hospital for 6 weeks on IV treatment. He lost a considerable amount of strength but never gave up on his commitment to CrossFit. The shot below is how he looked after finishing his first class of the year. Welcome back ROQUE - you're an inspiration to us all!

At the recent Paleo Diet Seminar - Loren Cordain shared his thoughts about taking supplements. While he did say that there can be problems associated with consuming large amounts of isolated nutrients, there were two supplements that he did recommend. The first is EPA/DHA Omega-3 Fatty Acids because most of the lean meats we consume are lacking in these "good" fats. The other is a nutrient that our bodies produces as a result of sun exposure and unless you get 15-30 minutes of direct sunlight, take Vitamin D.

Workout of the Day
Pose running drills
-break
WOD 1 - Every minute for 10 minutes
Sprint 100 meters
WOD 2 - Partner WOD, 1 person works at a time
100 1 arm overhead squats (50#/35#)
30 muscle ups
100 burpees
400 meter buddy carry/firemans carry