Friday WOD – 101113


Cara Crushing “The Seven”

Schedule Update:
Friday, 10/11: No Open Gym from 3-4:15pm
Monday, 10/14, Columbus Day: Regular Class Schedule

WCCF’s Barbells for Boobs
Saturday, October 19th, 9am!

Register: https://whaling-city-crossfit.theboxhq.com/events/wccfs-barbells-for-boobs

To join our Fundraising Team, go here: http://fundraise.barbellsforboobs.org/fundraise/team?ftid=26019 and Click “Join Team.”

Whole30 – Day 19

Friend’s and family confused by this new “diet” you’re on? Want to be able to explain the whole30 to them, why you are doing it, and why they should consider it? Or maybe you’re still not sure yourself. Read this article from Whole9. Here’s their “Paleo Pitch:”

“I eat “real” food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight.  In fact, my diet is probably much higher in fat than you’d imagine.  Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body.  It’s been doing great things for my energy levels, body composition and performance in the gym.  It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.”

1. Power Snatch
Work to a heavy double

2. “Randy”
75 Snatches for time (75, 55#)