Wednesday, October 10th, 2012

The Pro Shop is now offering a few items to help you reach your nutritional goals while complementing your physical goals. High quality fish oils, paleokits (snacks and jerky) for when you need to grab something healthy and filling quickly and two brands of protein powder are now available. The protein brands are Beverly and Stronger Faster Healthier (same as the fish oil, which many of the Games athletes use). These are quality products with a good reputation across the fitness, and more specifically, CrossFit nation. I'm convinced that Fish Oil is one product where you get what you pay for. The bulk tubs from Sam's Club with 10,000 pills for $19.99 are no good. Just trust me on this one. Personally, I like the Stronger Faster Healthier fish oil and protein powder but both brands are quality.

Skill: Double Unders

Test your skills and get on the leaderboard or just work on the skill, based on where you are at with these.

Buddy Lee Someone should tell Justin that this guy stole his headband! Please don't tie knots in the jump ropes, especially the speed cables, because it is ruining them.

Spealler on the Double Under

WOD: "Good Luck" as in, "Good luck, you're going to need it"

10,9,8,7,6,6,7,8,9,10

Deadlifts (225/155)

Muscle Ups

If you do not have a muscle up, you can either do the band-assisted muscle ups from the lower rings if you are able to do those or; do Pull ups on the descending rounds and ring dips on the ascending rounds. Get after it!

REC: 3x20 Banded Push Ups

Banded push ups

Notice that he is exploding up with good acceleration on the push, not simply doing a standard push up. Execute the push part with as much acceleration as possible.

Reminder that Thursday will be a swim wod. We'll warm up in the box and head into the pool.