Sprint Workout this Saturday(8-1) morning, 8:30am @ Skyridge track. Email if interested/have questions. Are you eating "Paleo"? One Month Paleo eating experiment for all CFC athletes starting 8-01. If you aren't eating like a caveman(meat, veg., some fruit, nutz/seeds, NO dairy/grains) then try it during the month of August. See for yourself how it affects your appearance and performance. If you've already 'gone paleo' then, um, carry on. Some helpful sources of paleo info: Robb Wolf Mark's Daily Apple Dr. Eades "Good Calories, Bad Calories" by Gary Taubes Training: DROM + wrist prep Dip Ladders Power Clean + Front Squat 500m row Planche & Front Lever progressions - SEE article, great stuff by Coach Sommer

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Polly, Dave, and Wes at the coast.  Represent!

Modern caveman Mark Sisson reminds us to lift like a girl and by all means, eat saturated fat!

CFC Training:

Dip Ladder

Jerk Practice

rest a few minutes then,

500m Row x 4(2min. rest between sets)

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Post Game(s)

"Look at these grand men(and women). Which of you wouldn’t consider it the highlight of his career just to associate with them for even one day? --Lou Gehrig, Yankee Stadium, 1939 A few shots from the 2009 Crossfit Games. Polly was an amazing competitor winning her heats in the Sandbag Sprint as well as the Row/Sledgehammer events. Her competitive fire blazed as she burned up many of the 'celebrities' of the Crossfit world. Polly, and all the athletes, showed inspiring determination during a full day of grueling workouts. We take that inspiration with us back into the gym with resolve to keep improving. Only 362 days until the 2010 Games...

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The Fittest Men and Women in the World circa 2008 Crossfit Games. The '09 are this weekend. Whomever lays claim to the "World's Fittest" will have to endure FIVE events on Saturday to reach the final, determining event on Sunday. The exact events are still a mystery but the contest will be epic. Our bets are on Polly to win, of course. Check out these great articles on low-carb approaches to health, performance, and even appearance: Post Workout Nutrition: High or Low Carb? Increase Natural HGH Post Exercise Carbs May be Counter-Productive Training: Deadlifts 3 x 1 Pullups 3 x 15 Double Unders 20 x 5 KTE's 5 x 8

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Happy Independence Day!! Reflect on what that means here for some mental fitness. For those who aren't giving the body a holiday, we submit the following: 5 Dumbell Hang Squat Cleans + 1 Pullup, 60sec. rest between rounds. Maintain 5 Cleans but add a Pullup every round until no more pullups are possible. Have a great 4th everyone!

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The Women of Team 7(pm) Creatine also good for the brain?! Brains and Brawn, truly a win-win scenario. The latest crowd-pleaser: 20,15,10,5 rep rounds for time; Kettlebell Swings Push Ups Double Unders

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Two of your coaches(somewhere in there) at the Crossfit Nutrition Certification taught by The Robb Wolf. Are you drinking enough water in this warmer weather? Drink up! Results of Rob's STRICT No Dairy experiment coming this Monday. Today's training fun: AMRAP(as many rounds as possible): Wall Ball Handstand Pushups Calories on the Rower Enjoy!

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