Better health:

The next nutrition class is free!
Bring yourself, your wife, kids (not the little ones, they’ll get bored), friends, we don’t care.  Everyone’s invited.
It’ll be this coming Tuesday,June 30 at 7:30p.
Paleo eating, and how to tweak it for your goals, will be the main topic with some basic info on The Zone Diet. 
There’s no excuse for not coming to this one!  Too many of you that have been with us for a long time still ask basic nutrition questions…  questions covered in the nutrition classes.
If you’re still eating bread, pasta, sweets, beans, most fruits and other unhealthy fare, come to this class and learn what foods to eat to fuel your workouts and your life. 
If you are still eating like crap, but doing CrossFit, you’re missing out on so many gains in performance.  If you’re not sure if eating the way we suggest really produces such great results, look at Meredith’s, Zach’s, Debbie’s, Don O.’s, Dan’s, Daniel’s, and the very long list of our highest performers.  They all have a strict Paleo diet in common.  Some more strict than others.  And yes, everyone cheats a little.  We’ll show you how to cheat without derailing your health and get you started in the right direction of eating for a healthier you.

Taylor and Bridgette

WOD:  Core work. 
Do these movements in a slow and controlled manner.
sott’s press  5 – 5 – 5 – 5 **
turkish get ups  5L/5R – 5/5 – 5/5
waiters walk lunge  10L/10R – 10/10 – 10/10
weighted ghd sit ups  10 – 10 – 10
**The Sott’s Press is a skill transfer exercise for the Snatch.  It begins in the bottom position of the overhead squat.  The bar is lowered to the shoulders and pressed back to the overhead position.  You will not Sott’s press as much as an shoulder press…  DO NOT attempt to!  This exercise is for developing balance, flexibility, and confidence in the position we receive the bar in a Snatch.   

0 thoughts on “Posted: 6/25/2009

  1. Andrew says:

    I dunno…seems kinda risky. Always heard nothing in life was free. There's gotta be a catch in there somewhere.

  2. Don O says:

    Shut up Andrew… see what happens, your not even a cop yet and the fat cop jokes are flying…..Highway Patrol my left nostril…..PUNK

  3. taylor says:

    And, great article. I just emailed todays site and link to that article to sooo many people. People that literally in the past week, have asked me one question or another about what I have been eating. I love sharing this great information, keep it coming Tony!

  4. taylor says:

    Loved the pic yesterday Thomas, oh, I mean 'Triple T'!
    "Yea THomas, that looks awesome. But you know what would be really cool, grab the slosh pipe and walk it out a few more times, hehehe!"

  5. Julie G. says:

    I am so excited about the nutrition class and great article. I have never felt as good as I do on this diet.

  6. Maria Sorg says:

    Is anyone else having tremendous difficulty completing everyday tasks today…like putting on your seatbelt, combing your hair, putting on deoderant, basically anything that involves lifting your elbow above the the level of your chest?? …maybe it's just me.

  7. Andrew says:

    Fat cop on the inside…slightly less fat cop on the outside haha. As for Don, just ignore him. He's just jealous he couldn't make the black and gray look as good as me.

  8. No GOOD says:

    Maria, here is a prescription for 800MG of SIU…Suck It UP!!! You are Morning Crew, Apear strong when you are weak, come on now…;)

  9. Maria Sorg says:

    Yeah, yeah, Morning Crew is known for their whiners – I guess it comes with getting up before the sun. How'd you do today with your fitness test?

  10. drew says:

    Count me in for the nutrition class. I'm off to good ol' Ft Bragg this weekend, taking a APFT test tomorrow night (Should be simple compared to the hellatious WODs Tony has been dropping on us lately). And I'm pretty sure afternoon crew is superior to morning crew… we may have to resolve that issue before too long.

  11. Dana says:

    So, I bought this little man for Gavin to play with who is wearing a short sleeved short and some jeans with some big 'ol arm muscles. He looked at me today and said "Josh?" I said well as a matter of fact it does kinda looks like him. I think crossfit should make some little models! Oh…and then he drowned him. Miss ya guys and gals!