http://www.humansarenotbroken.com/paleo-diet-dr-oz-show/

Finally got back to the Box this morning for 5:45am class.

Warm Up:

• 800m Run

2 Rounds of:

• 10 Hand release push ups
• 10 jumping air squats
• 10 Situps
• 10 KB Sumo Dead lift High Pull @ 44#
• Couch Stretch

WOD:

Team up with partner. Each person Rows 1000M. For every second over 8 mins (combined total between the 2 ppl) do 1 Double Under. Nice little added bonus was every 30 secs, person not on rower had to do 3 burpees (later changed it to 1 burpee/30secs or 3 burpees/1min)

• Round 1 time of 9:01 = 60 Double Unders
• Round 2 Time of 9:42 = 102 Double Unders

Legs are J-E-L-L-O!

Went to Astoria Park yesterday evening and did some running intervals.

• 60 secs runnnig
• 90 secs rest
• Repeat for 9 rounds
• Total Miles 1.80

After that, I went home turned on some old CrossFit games footage and did a little extra.

4 Rounds of:

• 20 air squats
• Strict Dumbbell Press 35# each hand

Did an at home WOD while watching the Crossfit Open 13.5

1 min of each of the following for 3rds w/ 3min rest between rounds

1. Kettle bell Swing @ 35#
2. Air Squats
3. Push ups
4. Sit ups

Followed by:

• 10x3 of Strict Push Press @50#
• 5x3 of side lat-raises @50#

1st time back in a long time, gonna be hurting.

Warmup:

• 400m Run

2 rounds of:

• 10 inch worms
• 10 situps
• 10 pullups
• 10 box jumps
• 10 PVC OHS

Skill Work: Squat Clean & Jerk

• EMOTM for 15mins 1 rep
• 95#, 115#, 125#, 135# going up and down throughout the session

WOD: Modified Elizabeth

Traditional Elizabeth is 21-15-9 of Power Cleans & Ring Dips. Our coach change that up to be Squat Power Cleans. SOB!

• 1 full round + 15 squat cleans + 13 dips @115#

Follow link to the other recipes

Under a min vid, very good

Just learned as soon as they announce the Open WODs, 2 top level athletes will throw down and do that WOD right there and it will be live streamed from the games website.

Got pumped about hear that!