Wheat, diairy, soda, sugar wasn’t around in the Paleolitic days. It’s no wonder America is FATTER than ever! Check out this article about the Paleo Diet. I am reading it currently and encourage you to do the same.

click here

Warmup:

400m Run with Weight Plate over head M-45# W-25#
Lunges
Side Lunges
Sideways Pushup walk
Downward Dog Stretch
Side Triangle

WOD:

“Stacked Shoulders”
3 Rounds
400m Run
15 Shoulder Press M-95# W-65#
12 Push Press
9 Push Jerk

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When people think of going on a diet they think of all the WONDERFUL things they have to “GIVE UP”

This is not true. Instead of what you can not eat think of what you can eat.

Here is one rule I live by:
“Every great food has a healthly alternative”

Today’s example is “Gluten”

Who loves bread, pasta, rolls, pancakes? I know most of us do.

Check out this site: http://www.glutenfreecookingschool.com

Also, Annie makes awesome gluten free cookies. So if you are ever interested let us know.

WOD:

“Karen”
150 Wall Balls for Time:

Compare to 2/22/09

Did you know that honey can be used without any side effects for any kind of diseases.

Today’s science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada , in its issue dated 17 January,1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists:

-HEART DISEASES
-ARTHRITIS
-BLADDER INFECTIONS
-ARTHRITIS
-BLADDER INFECTIONS
-CHOLESTEROL
-COLDS
-UPSET STOMACH
-GAS
-IMMUNE SYSTEM
-INDIGESTION
-INFLUENZA
-LONGEVITY
-PIMPLES
-SKIN INFECTIONS
-WEIGHT LOSS
-CANCER
-FATIGUE
-BAD BREATH
-HEARING LOSS

Crazy stuff. If you want to know the explanation of each and why cinnamon and honey help that send me an email: chris@crossfitsiouxfalls.com and I will get the rest of the info.

WOD:

5 Rounds
9 – 155 Squat Cleans
3 – 15 ft Rope Climbs

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(Megan has worked hard for the muscle:-) Great Job!)

Becoming fit and healthy is a “simple but not easy”. Eat healthy and exercise constantly. Sounds simple enough. But how many people in the U.S. are not only overweight but OBESE!? More and more adults and children are becoming obese every single year (check out this link). Why is it that 50 years ago obesity wasn’t even thought of and today it is a disease? Pretty crazy when you think about it. I believe your health comes down to your lifestyle and your habits. If you are unhappy with your health and fitness, take a look at what you do daily.  If it is not moving you forward in the right direction.

Then it is time for a change.

The journey is not going to be comfortable and may not happen right away, but it is more than worth it. Think about what you can experience about life if you had no physical limitations?

Here is a great quote:

“Patience and perseverance have a magical affect before which difficulties disappear and obstacles vanish.”
John Quincy Adams

WOD: For Time

400m Row
30 Hang Power Cleans
400m Row
30 Front Squats
400m Row
30 Push Press
400m Row
30 Thrusters

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Where are you getting your daily dose of nutrients? Do you pop a mulitvitamin and your good to go? Or do you incorporate high nutrient whole foods? Such as a variety of fruits and vegetables.

Nutrients should come primarily from foods. Foods such as fruits and vegetables contain not only the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases. It is well known that both men and women need fruits and vegetables on a daily basis. Those who eat more generous amounts—as part of a healthy diet—are likely to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease. Not to mention you will have more energy, feel beter daily, sleep better, and workout harder.

But just how much do YOU need? Check out this site to find out how much and why.

WOD

AMRAP (as many rounds as possible) in 20 minutes
15 Thrusters
21 Jumping Pullups

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