Are your shoulders ready for the Murph Challenge tomorrow? You should come to Laura's yoga class today at 8:30am and get them ready. Remember, tomorrow there's Warrior Yoga at 9am, Murph at 10:15am and a BBQ following Murph. Are you joining us?
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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Today's Hero Workout White Five rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges 45/35lb 400 meter run White is the first CrossFit Hero workout named for a woman. Lt. White was a member of the Cultural Support Team, a select group of elite female soldiers who secretly worked alongside Special Ops in Afghanistan, at a time when women were not officially allowed in combat. You can read more about her life here, and in the book Ashley's War. WE DID IT! Thank you to everyone who is officially registered for The Murph Challenge, We met our goal and have become an Official Affiliate Host. Thank you! Together we have raised over $500 for the Lt Michael Murphy Memorial Scholarship Foundation. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Today's Hero Workout DT Five rounds for time of: 12 Deadlift 155/105 pound 9 Hang power clean 155/105 pound 6 Push jerk 155/105 pound We are 1 PERSON away from becoming an official Affiliate Host for the Murph Challenge on Monday. Let that final registrant be you! Register today! If you're ready to row a 2K, raise your hand. We love the simplicity of CrossFit's approach to nutrition. It is this: "In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar." Pretty simple and straightforward, no? Notice there are no guidelines on how much to eat. This can be a touchy subject for lots of folks. Eating is such a personal pleasure and it is spiced with family history, culture, emotions, etc. When it comes to the amount of food to eat, we really like the simple guidelines from Precision Nutrition:
Try this to start. If you're still hungry, EAT! You need to eat when you do CrossFit. This stuff if hard and you need to replace the glycogen you used to for your max effort deadlift, during Fight Gone Bad, and on your long weekend hike. We have found that CrossFit athletes can usually handle a higher fat content. Eat the entire avocado. You'll feel better.
If you have questions about your diet, nutrition plan, how much to eat or when to eat it, ask a coach. They can point you in the right direction. Today's Workout Wendler Back Squat Week 1 then For time Row 2000m We are 1 PERSON away from becoming an official Affiliate Host for the Murph Challenge on Monday. Let that final registrant be you! Register today! |
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