Bonita C. crushing her KBS during a recent Saturday Team WOD.

We all know how much fun Saturday Team WODs are, and we know how much you all love Burpees and Thrusters...so why not put them together for an AWESOME team WOD?! Yes, you read it correctly, Burpees AND Thrusters all in one workout! For those of you who trucked through the one and only "Kalsu" workout a few months back, we hope you're ready to bring it again! Is seeing this WOD bringing back fond memories of your last "Kalsu" experience? No worries, this time it will take two to complete this WOD, so no one will suffer alone.

DE Upper Body
then,
“Team Kalsu”
In teams of 2:
- Every minute: 1 team member starts with 5 Burpees and with the remainder time performs Thrusters (95/65)
- Alternate partners every minute with only one person working at one time.
- Time stops when team reaches a total of 100 Thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Nick C. getting in a little Oly work.


We owe our bodies a lot because of what we demand from them on a daily basis. Eating clean, sleeping well, managing stresses in your life, etc... these are things that we can take upon ourselves to live a healthier lifestyle. Sometime you need to seek help or advice from other professionals like a masseuse, physician, or chiropractor. These individual are specialized at what they do. For us it might seem like a luxury, but sometimes it is important. Just like a Ferrari needs maintenance work, so does your body. I like to think of the body as a European sports car, not a beater.

Our CrossFit Regional is just around the corner 5/18-5/20. I know you are all going to be there cheering on CrossFit Impact! We have been doing a lot of extra work as a team to get ready, and with that extra work comes more stress and potential for injury. I was introduced to two chiropractors about 4 months ago (Josh Akin and Jon Sebby), who came highly recommended through my brother Al Montoya, goalie for the New York Islanders. I knew these guys had to be legit because my brother is pretty picky about who he works with.

Jon Sebby has worked with me for two months now and I have already seen a tremendous difference in the way I feel and how I'm performance in the gym. Jon has also made me more aware of my body and what areas I need to focus on when I am in the gym. He is a great educator. Believe me, I always thought that receiving this kind of attention was a luxury, but now I consider it a necessary maintenance.


Thanks Guys!
-Coach C


Commit

DE Lower Body
then,
2012 CrossFit Games Regional Workout #2
In Teams of 4, For time, each member of the four-person team must complete the following:
Row 1,000 meters
25 One-legged squats, alternating
15 Hang Cleans (155/115 lbs.)

Ted H. going through his comprehensive warm up
Another great post by Robb Wolf, on how to convince someone to make a positive change in their life.
Is the paleo diet hard to do? How do I convince someone to try it?

ME Upper Body
then,
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Mike D. transitioning between his Clean to his Jerk.

I've had a few discussions with people lately about their paleo diets and how they find it hard to get back on track with their optimal eating after a day or two (or three...) of eating poor-quality foods, eating out, etc. "Why can't I just hop back on the health train Monday morning and not crave that crap I indulged in over the weekend?" It's inevitable, we are all going to cave in every once in awhile (well, I know I do at least!), but limiting yourself to ONE cheat meal per week will definitely help you stay on track.

Think about it. How many times have you had a full day of "bad" food... A vanilla latte and bagel for breakfast, a burger and fries for lunch, maybe some pasta and bread for dinner, and let's say some chocolate cake for dessert. Ok, so it all tasted great, but how do you feel? Try limiting yourself to one of these meals on the weekend and then get right back into your routine the next meal or next morning (if dinner was your cheat meal).

Sunday afternoon or evening is an ideal time to prep for your week. Find some good, simple recipes you want to make during the week and prep for those meals in advance! I do this with chicken and veggies. I cut up a ton of veggies and prep my chicken, sometimes even cooking enough chicken for 2-3 days, and I have at least 4-6 meals done and done. I also like to make things like chili or stew, something I can heat up and/or freeze and eat as a quick, hearty lunch during the week.

I know a lot of this seems tedious, but trust me. Pre-preparing your meals, at least a few days worth, on a Sunday makes for a much easier week, and it will save you a TON of time! I will be posting a few of my favorite easy recipes on here or on our Facebook page over the next few days, so definitely check them out!

-LK

In 15-18 minutes, build to a heavy, but not 1-RM, Clean & Jerk
(this is a warm-up and skill practice session);
and then,
“Minute to Win It”
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)

Brutus Sweat Shop's Mascot Cincinnati, OH

Run 900 Meters
30 Pull-Ups
30 Renegade Rows
30 Ball Slams
Run 900 Meters