1.19.2014

Monday 01.20.14

Kyle flipping backward
REMINDER
Our Olympic Lifting Workshop is THIS SATURDAY.
TODAY (01/20) IS THE LAST DAY TO RESERVE A SPOT.
$15 per person.
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CROSSFIT OPEN INFO
Anyone ever planning to compete in a CrossFit competition, we highly encourage you to take the online judge's course to become familiar with the movement standards.
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PALEO RULES ANNOUNCED
Our 30-Day Paleo Challenge starts in just over a week and I could not be more excited about it. The rules are different this time around and it's all about the food. NO EXTRA CREDIT. No Paleo Challenges. No recipe submissions. No credit for WODs. There is so much Paleo info out there, and so many previous Paleo challenge participants that I have no worries that you all have the resources you need to effectively feed yourselves for 30 days under the rules of the challenge. Without further ado, here are the new rules of the challenge: http://wcfmuscatine.blogspot.com/p/paleo-challenge.html

I hear how "hard" it is to go 100% Paleo EVERY. SINGLE. CHALLENGE. This is a voluntary challenge. While you will experience the greatest benefit by staying strict for the entire 30 days, it is possible to get a great food-u-cation by eliminating only one, two, or three of the forbidden food groups. Under the new points structure, the big baddies are SUGAR, ALCOHOL, and GRAINS. Thus, I think it's possible to learn a lot, create great new nutrition habits, and still be competitive in the challenge by removing these 3 foods from your diet completely. Seriously. 30 days. That's 1/12 of the year. That's like a millisecond of your lifetime (especially since we are indestructible CrossFitters). It's a like a 12 minute AMRAP for your digestive system. And it may be the one thing that brings you the results you've been looking for since you started CrossFit.

WOD
Strength:
The Odd Couple deadlift @ 75% 1 RM
(If you are able to finish all 15 minutes, then you probably are TOO LIGHT)
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1000 m row
150 doubleunders
75 wall balls (20/14)
15 muscle ups

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