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Wednesday May 9, 2012

It’s been a while since I raised the question, “How is your nutrition?” Just read a great article that questions the government forces that be that declare the way to beat obesity is to burn more calories than you take in. They’ve been tooting this horn for a long time and obesity continues to surge. The real reason? Hardly a surprise: Sugar, Refined Grains, Starches. Curt this crap from your nutrition plan and you’re going to make more gains towards a healthier lifestyle than running 3 miles to burn off a Caramilk bar. Full article.

Well, I didn’t get the photo I wanted, so the one below will have to do. Ladies, I’m sorry I couldn’t find one where Spenser is wearing a shirt. This leads to Announcement #4 (I wrote that bold bit with a loud, echoing voice in mind. Read it again.) Did you know that one of Rocky Point CrossFit’s very own athletes, Spencer Lee is a Yoga Instructor? Spenser will be running an hour long Yoga class on Sunday’s at Noon, right after the 11AM WOD. The fee? Nothing! Zero! Your money is no good here. You need only be a Rocky Point member in good standing to attend. Never try Yoga? This is your chance!

A quick review of our previous announcements: #1 – The OFA Level 1 course will be Friday June 8th from 9-5. There is a sign-up sheet at the front counter. It is filling up fast. Space is limited to 18 people and the rate is $50. Usually $80. Hop on it!

Today’s Workout:

After your warm-up you will be taking a pass on your results list. Instead, you will be doing:

Three rounds for time of:
Run 800 meters
Rest 2 minutes

After a 10 minute break you will doing:

Death By Tabata (man…ominous title)

Alternating Tabata Deadlift and Burpee – 275/215 lbs – SCALE!!!!

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

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