—–> Ty has gotten so easy on the eyes lately.

Don’t forget! CrossFit Overdrive will be at RPCF this Saturday for an 11AM friendly Team WOD throwdown. If you can R/X 95/65 lb OH squats, Chest-to-Bar pullups, 53/36lb KB Swings, double-unders and would like to try a competitive format, please let me know ASAP! Everyone is more than welcome to watch. We will need a few people to act as “judges”.

I often get asked what sort of things I do to help with post-wod recovery. Nutrition plays a huge part! After a WOD I’ll normally drink a liter of water with a scoop of l-glutamine. Before I hit the hay, I’ll pop back 2 of my Salmon Oil capsules. With breakfast I’ll have a couple more salmon oil capsules (for a cheap thrill, chew the capsules rather than swallow them with water). I’ll also take a Magnesium and Potassium supplement.

As you’ll see from the links, there are numerous health benefits (not all proven) to be had with these supplements. From depression to erectile dysfunction *cough cough*. But the underlying theme amongst them all is reduced inflammation and cellular recovery. Personally speaking, this leads to speedier recoveries. These supplements compliment the Paleo Diet quite nicely. Of course, avoid unnecessary pain by working out within your capabilities! Heros come to the gym 3-4 times a week. Egos come to the gym once every couple of weeks.

Today’s Workout:

Three sets of:
Bulgarian Split Squat x 6-8 reps each leg no weight @ 30X1 (3 seconds in negative, quick extension, 1 second at top)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2020
(Get as horizontal as possible)
Rest 90 seconds;



Three Rounds for time of:

14 Pullups

14 Dips

35 pound bar, 21 reps




95/65 lb Thruster, Pull-up


Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps