Crossfit Wod:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Scaled Wod:
replace pullups with jumping pull ups

My workout:
Heavy "Grace"
30 reps for time 155lb clean & jerk (2:59)

21-15-9 ring dips + 3x10

Crossfit WOD:
Rest Day

My Workout:
3RM push jerk (190)
5 rounds
5 reps Deadlift (275)
10 reps burpee
(4:29)

Jackie
1000m row
50 squat thruster 45lb
30 pullups chest to bar
(7:26)

1000m hill run

Gary Taubes nutritional article in the Nw York Times What if it's all been a big fat lie?

Crossfit WOD:
Nancy
Scaled WOD
1-5 rounds
Run/jog/walk 400m
Squat with dumbells overhead/at shoulders/at sides/no weight 15 reps
My Workout:
Clean & Jerk 1RM
21-15-9 Back Squat (205lb) & handstand pushup (4:54)
500m row to 21 ring dips, 400m row to 15 ring dips, 250m row to 9 ring dips

Here is a great link to nutrition for athletes. It also gives a good review of the paleolithic diet and anyone who follows these nutritional guidelines can become healthier. www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition

Crossfit WOD:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Scaled Wod:
3 Rounds:
21 jumping pullups
10 sec hanging L-sit
15 horizontal recline rows

My Workout:
5RM Deadlift
5RM Shoulder Press

10 rounds
3 wieghted pullups with 45lb
5 strict pull ups
7 kipping pullups
(22:25)

Crossfit Wod: rest day

My workout:

5 rounds for time

9 hang squat clean 155lb

15 pushups

400m hill sprint

(18:28)

3x30 GHD situps