DAY 11 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, go for a walk. See below for more info. Sign-up for Charlie and Shane’s shoulder health clinic next Tuesday, January 19th, 6pm-7:30pm. 5 rounds of: 1 minute of dumbbell deadlifts 1 minute of push-ups It’s Day 11 already!  We’ve addressed our nutrition, sleep and workouts over the past 10 days and today we’re going to change gears a bit and address our mental health. Day 11 (to be completed January 12th) Go for a walk – find 15 minutes to fit it in. This could be during your lunch break, when you get home, or after your workout. Now, because all of you are CrossFitters you’re probably going, “welll this isn’t going to be hard”, and that’s fine.  “Hard” was never the idea. Making time to go for a walk gives priority to...Read more

DAY 10 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens, hangout in a squat. See below for more info. 3 rounds for time of: 10 dumbbell hang squat snatches, left arm (55/35) 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm (55/35) 5 bar muscle-ups It’s time to address the often neglected side of fitness: mobility!  We get it, there’s nothing sexy about working on mobility, BUT, it makes the sexiness of a good WOD that much sexier! Day 10 (to be completed January 11th) Accumulate 15 minutes in a squat.  Spread your effort out over the course of a day or get it all in one go. Watch the video above and notice how neither of them look like a dog taking a poop, so when we say accumulate 15 minutes in a squat we mean, as we always mean when...Read more

DAY 9 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, eat more greens. See below for more info. Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate Day 9 (to be completed January 10th, 11th, 12th, and 13th) Eat a green vegetable with TWO meals everyday for the remaining four days. This can be challenging if you’re not a vegetable fan, especially the green ones!  So what are we looking at here?  Spinach, kale, chard, arugula, broccoli, green bell pepper, jalapeno, brussel sprouts, bok choy, etc. Here a few tricks I do to get in extra green veggies relatively easily. keep a container of lettuce/spinach blend in your fridge (traditionally used for making salads) so you can toss in a couple of handfuls as your breakfast is almost...Read more

DAY 8 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, do 100 burpees. See below for more info. 4 rounds: 8 deadlifts (60%-70%) 1min max calorie row 1min max slam-balls (20/30) rest 2min Day 8 (to be completed on January 9th and then never again…kidding.  Yay burpees!) Do 100 burpees anytime throughout the day. Do it in one effort or break it up throughout the day. If you are signed up for a workout already, this is in addition to your workout. Speaking of workouts, check out what is on today’s menu.  No prescribed weights?  Nope.  Today we want you to dial in perfect technique and impeccable form throughout the barbell portion.  Think of this part as reps at a challenging but manageable weight and low intensity.  It will not and should not feel anything close to an 8 rep max, though it should be an...Read more

DAY 7 of the 12 Day Reboot No alcohol, no sugar, lights out by 9:30pm, plan and prepare a Paleo meal. See below for more info. 4 rounds for time of: run 800 meters 50 wall-ball shots (14/20) It’s Friday!  It’s the end of the week and we all made it so it’s time to do something special.  Why go out to dinner that someone else made when we can get creative at home ourselves and maybe even surprise a loved one (and who knows what that could lead to?! :)) with a delicious home-cooked Paleo meal? Day 7 (to be completed January 8th) Go online tonight and find a Paleo recipe to make. Get to the grocery store today or tomorrow and make it for dinner. So what will it be?  Here are a few of my favorite go-to recipes.  Post yours to comments! NomNom’s Slow Cooker Kalua Pig Well-Fed’s...Read more