500 m Row
10 MBC
400 m Row
20 MBC
300 m Row
30 MBC

post time to comments

Medicine Ball Cleans…[wmv][mov]

There has been some discussions around the gym about diets  and dieting.  Her are some links that should be helpful. 

CrossFit Journal 21 http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Zone Diet www.zonediet.com

Getting of the crack !! pretty cool article http://library.crossfit.com/premium/pdf/38_05_off_the_crack.pdf

If you are interested in the Paleo diet here are a couple of sites


http://www.thepaleodiet.com/ Body Max Index (BMI) calculator without having to sign up.

8 Responses to “WOD

  • wendy
    15 years ago

    Thanks for the info, Lucas!

  • On the topic of the Zone…

    I started a few days ago and think I am feeling some results. Going into a WOD on an empty stomach in the morning wasn’t working, so I tried a 1-block snack with 3x Fat befor hand and performed quite well (getting the fastest time of the day so far). I’m feeling less gassed when it comes to the metcons. I’ll keep you all posted on how it’s going.

    Here’s a good link for Superbowl treats:

    Though, I’ll probably zone with beer as my carb block.

    If you don’t have a subcription to the CrossFit Journal, GET ONE! It’s got tons of great videos and articles on zoning and general fitness. … Jolie Gentry and Nicole Carrol videos too! 😉

  • Moses
    15 years ago

    That Crossfit journal from May ’04 is a great resource. Good stuff. Thanks!

  • Hey Lucas! Your website ate my comment! Grrr….

  • 500 m Row
    10 MBC
    400 m Row
    20 MBC
    300 m Row
    30 MBC
    9:48 🙂

  • Great WOD! Hard stuff! Going to spend my night looking at Zone stuff, thanks for all the good info!

    WOD Time:

  • Armando
    15 years ago

    Time 9:30

  • Rich, thanks for your very insightful input