Created on September 29, 2009 using FlipShare.

Created on September 29, 2009 using FlipShare.

Stud Farm....

• Jumprope / Double Unders
• Sandbag Thruster (70 / 40)
• Lunge Jumps
• Ring Rows
• Ab-Wheel Roll Out’s /or Sit-ups with Ab Mat
• Kettlebell Suitcase Deadlifts. (71 / 53)

Kenia rowing her heart out during FGB..

So in light of all the nutrition talk on the blog yesterday , I posted the most basic information to start with. CrossFit Journal 21 is a baseline for eating healthy, its tough in the beginning to have to weigh and measure everything, but once you get the hang of it and know how many blocks your eating you can eyeball everything and know your portion sizes by heart. What Ive noticed is portion size seems to be the killer with everyone. “Steve i eat healthy grilled chicken. brown rice, fruit!”… Then I see the plate and there is 3 cups of rice 4 chicken breasts and 20 strawberries. NOT GOOD… So start here post questions and i will be glad to answer them.

Deadlift

• 10-8-5-3

5 Rounds for time:

• 5 Hang Cleans (95/65) VIDEO
• 5 Kettlebell Snatch R/L (53/35) VIDEO
• 5 pull-ups.

Here is Steve of Crossfit Ignite in Westwood, NJ doing a proper Turkish Getup Progression. Guarantee to get the beast Read more

Here is Steve of Crossfit Ignite in Westwood, NJ doing a proper Turkish Getup Progression.

WOD: 4 rounds of 30 seconds work 15 seconds rest: Battle Ropes Turkish Get up (53/35) Band swimmers Band Chops Read more

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