WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Fri. August 27th, 2010

Tia is a nurse and she is not Gia.  I think I’ve got that straight now.  Tia always has this face when she works out which always makes me do a double take to make sure she is not crying.  If you have her in class with you don’t worry, she’s not crying.

Too much of anything can be bad.  Too much Paleo can be bad.  Fruit you ask?  ‘Fraid so.  Here is how it breaks down in your body if you binge on the sweet nectar of the gods that is being offered in the fruit section of Whole Foods or any farmer’s market right now.  From http://talktomejohnnie.com/diet/fructose

Everybody is a little bit different.  Some folks can crush certain types of foods while others of us are as sensitive as my girls before they’ve had dinner.  It’s an experiment.  A long one.  Are you leaning out, getting stronger, gaining muscle mass, performing better, etc.  Body fat is a hinderance, but so is a lack of a balanced diet.  You need to be careful not to be starving yourself of essential foods that will create an incredible foundation for improvements in all areas.  You body has the ability to fix itself if you give it enough time.  Think long term.


Turkish Get Ups 3reps per side x 4sets
Pistol Practice 6-8reps per side x 4 sets

2009 Games Couplet
3 Rounds
30 Wall Balls (20/14) *target in games was 10.5′, so throw above the top black line in CM/NOV.  The top of the molding in San Rafael is actually 10.5′ so make sure every shot hits the top of the molding.
30 Hang Squat Snatch (75/45)

 *movement must start below the knee but doesn’t have to touch the floor

Out of town workout

Max Push Ups in 2 minutes
Rest 1 minute
Max Squats in 2 minutes
Rest 1 minute
Max Box Jumps in 2 minutes
Rest 1 minute
Max Burpees in 2 minutes
Rest 1 minute
Max Sit Ups in 2 minutes

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