High bar back squat 3-3-3-3-3, then:
3 Rounds for time of:
20 Burpee box jumps (24/20)
20 Body rows
Prescribed height for body rows is 2″ of slack remaining on the rings, back of heels resting on the ground. Post loads and times to comments.
Please note updated logistics for the Paleo Challenge:
HOW IT WORKS – Participants attend a kickoff meeting on Saturday, July 24th at 10am, where CFSP coach Mike Jones will give a one hour lecture and Q&A on the theory behind the Paleo diet, how to follow it, and tips for maximizing results. Before the lecture all participants will take 3 before pictures. Weekly check-in meetings will be held every Saturday at 10am during the challenge to answer questions about how to maintain this diet throughout the month. (There will be a make-up kick-off meeting Monday, July 26, at 6pm for anyone who can’t make it Saturday, but please try to make the Saturday meeting if at all possible).
Participants will be encouraged to maintain an online food journal that all participants can review and utilize for ideas about what to eat.
All participants will take 3 after pictures by Saturday, August 12, and the CFSP trainers will pick the top 5 men & women based on photos. All participants will meet on Sunday, August 22 at 10am, for a finale where we’ll vote for the top 2 men & women. All photos will remain private and only the top 5 men & women’s photos will be viewed on paper at the gym at the finale.
Dan Lieberman on the science behind barefoot running.
Please fail by CrossFit Watertown.
The China Study – Fact of Fallacy?
Need a good laugh? Watch this video going through Gwyneth Paltrow’s workout routine.