Nutrition Class tonight at 6:30
Cost – $20
Practical Application of Paleo, Zone, and Intermittent Fasting Lifestyle
 Fillet under crab & eggplant topping and asparagus with sundried tomato in olive oil in 20 minutes.  Eating primal is no more difficult or more expensive than a processed food / carb laden diet.
Thruster – Work up to a heavy single 
135lbs Goal – 65 x 5, 85 x 4, 95lbs x 2, 115lbs x 2, 125 x 1, 135 x 1
255lbs Goal – 155lbs x 5, 185lbs x 3, 205 x 2, 225 x 1, 235lbs x 1, 245 x 1, 255 x 1

0 thoughts on “Posted: 5/11/2010

  1. Don O says:

    Hey gang, if anyone is interested in running in and with the WPD and NHSO in the 2010 Special Olympics Torch Run meet at Crossfit at 0700hrs. on Monday May 17th. We'll then go to WPD HQ for a safety briefing at 0730hrs. The run will be from HQ to the FoodLion in Hampstead. It's only 18 miles this year. You can run all of it or as much as you can. We will provide transportation for all runners, water and some fruit and Gatoraide. So come on out and run with us and support the Special Olympics…..thanks, that is all!

  2. Em says:

    Don…sounds like a good time…dunno that I can make the full 18 miles, but I'll give it a go!!

  3. AFED says:

    Guys We had 101 members names on the board for yesterdays WOD! Holy schnikeys that is A LOT! I am consistantly impressed by the dedication of our members! what a great place we have!

  4. drew says:

    Man I got so punked by the supposed tabata WOD that WAS posted for today. Oh well, there were a ton of people in the gym this morning!

  5. t. says:

    101… on the board. There are always 5 or 10 that don't write their times. Either way that's a gym record by 15 or so. Should I go ahead and start looking for a larger space??

  6. Liz says:

    $20 or $30 for tonights nutrition class? says two different things in different places. Either way, looking forward to it!

  7. Shawn K says:

    t, just post some running or rope climbing wods… those always seems to leave plenty of space on the whiteboard. 🙂

  8. ilario says:

    Nutrition classes are awesome and are the key to improved performance.
    T. I would be coming but i have a meeting, but I will be there in spirit!
    PS Thomas, I'm sorry I slowed you down today. It was great to work out with you though, but I totally drug tail, and I'm sorry. I did that WOD three minutes (30%) faster in Raleigh. The come back is slow…ahh but lets talk about my favorite "the chief" some more…Hail to the chief! Sensei what did you get?

  9. ilario says:

    Don, I'm in on the run…whats that?… did someone say Kit? must be my ears playing tricks on me…

  10. Sensei says:

    IP, I got 30 (6-6-6-6-6). It was a slooow and arduous wod for me even with Thomas and Julie G pushing me! Just one of those things cause I was sure I was gonna catch Zach and Josh on this one! 🙂 I'm sorry I missed the Durham WoD, I'd like to see what I'd get without someone miscounting my toe to bar reps. Thomas, Josh, and Ilario, TOTAL DEVASTATION on Thursday at 1230?

  11. thomas says:

    Sensei count me in for thursdays festivities! IP it was a pleasure working out with you again my brother! Since your back home training again I think we should do a proper welcome back! Painstorm perhaps?

  12. mike says:

    question thomas, instead of doing the pain storm, can you sub the entire wod and just let someone hit you in the pills with a boat paddle?

  13. ilario says:

    hahhahhahhaaa yay for mike! Laugh out loud! Are you guys trying to kill me? How about giving me a few weeks of breaking in so i don't die! with friends like you…I'm blessed brothers. So blessed, and so glad to be home. By the way, there were lots of PRs on chief right? was it the rest method that made such a difference? It did for me.