WOD – 24/08/13

From the Blog

WOD – 24/08/13

“Of course motivation is not permanent. But then, neither is bathing; but it is something you should do on a regular basis.”
― Zig Ziglar, Raising Positive Kids in a Negative World

Congratulations to Dean Smith! First person to smash the Open Performance Standards! One helluva effort by the big fella to claim the MSG #1 spot. Who’ll be #2? Great job on today’s WOD peeps. Awesome stuff. So much beautiful movement happening. Every single one of you is really striving to move better. I’m so inspired every time I come through those glass doors to train here. I love you guys!




Hungry for some nutrition links? Eat these up comrades:

What could quite possibly be the best article written about integrating the Paleo diet and the Zone diet, CrossFit Fenrir have written this massive, nay, quintessential piece called “Paleo for Dummies”. Awesome stuff by these guys. 

Robb Wolf on if food quality actually matters. 

CrossFit HQ’s pdf on calculating Zone Blocks and creating meal plans. A good read if you haven’t seen it.

Healthy Eating

I digress. Here are Saturday’s WODs:

Rite of Passage WOD:

A. Complete as many rounds and reps as possible in 6 minutes of:

Power Cleans 5 reps @ m.60kg,f.42.5kg
Burpees Over the Barbell x 5 reps
Rest 4 minutes

*For beginners, substitute 10 Kettlebell Swings for the 5 Power Cleans and if needed do pushups to foam roller.

B. Complete as many rounds and reps as possible in 6 minutes of:

Wall Ball Shots x 10 reps
Hand-Release Push-Ups x 10 reps
Rest 4 minutes

Complete as many calories as possible in 6 minutes of:

Row for Calories

Open WOD:

5 RFT:

400m Run
30 Box Jumps, m.24”,f.20”
30 Wall Balls, m.10kg,f.5kg

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