The CrossFit Fitness model lays on a foundation of Diet/Nutrition. The description of World Class Fitness starts, “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” The model suggests “In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.” (

Moveover, all that implies (or at least I infer) the nutrition must be clean. Did you know about GMO? Educate, liberate! Interesting vid from

Sunday afternoon…hmmm…what the heck, Heavy Fran.

135lb Thruster
35lb Wtd Pullup

Sick ill.

End Activity: Grinder Style
AC Heave, Swing, 8ct (move on 20 heaves)
400m between rds

Good ol’ CF teamwork! Have a beautiful day. And don’t forget about the 2 newly posted incentives (essay and nutrition).

Oh and look who dropped in on Saturday! Lil’ Pagerly motivating mom during her workout

Friday Crew: Early AM…KB Snatch & Getup Skills, Circuit + Brain Freeze. 930AM Century Chipper — 100 Flutter Kicks, Situps, Squats, Pushups, Mtn Climbers, Lunge Steps, B&T, 800m Run.
Sweet start to the weekend.

Check out the 2 Incentives currently at the Incentive Page!

Stingey, self-interested, aggressive, competitive…or…hmmm?

“those ribbons that you are so devoted to are the badge of slavery. Can you not understand that liberty is worth more than ribbons?” (G. Orwell)

Be an animal (just, please, don’t throw the cucumber!). (Fantastic footage in this talk)