Wednesday WOD – 100913

BB for Boobs

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

Announcing the WOD! We have decided to make this a Partner WOD (ideally same gender partners) and we will be performing “Helen Meets Grace!

Helen Meets Grace
Teams of two
3 Rounds for time
Run 400m
21 Swings 53/35#
12 Pull ups
30 Clean and jerks 135/95#

*One partner works at a time; split reps as you see fit
** Both partners must run 400m together

Those of you who have already signed up: we will be emailing you to ask about a partner! If you don’t have a partner, NO WORRIES, we can match you up with someone!

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 17
Are you getting enough, healthy, Saturated Fat in your new diet? Today’s food to try: Coconut Oil! If you have yet to discover the joys of cooking with coconut oil, your time has come.  A great source of healthy, saturated fats and adds great flavor to any sauteed or stir fried dishes!  We use it to cook our eggs, saute meat, bake sweet potatoes, the list goes on.  What type of Coconut Oil should you buy?  Unrefined, organic virgin coconut oil. (We buy it on Amazon.com, but you can find smaller quantities in stores, too.)  Here’s an article from Mark’s Daily Apple on Coconut Oil that explains why you should choose this type of coconut oil and also talks about some of the health benefits of coconut oil.

1. Power Clean

2. Bench Press