Thruster 5-5-5-5-5 Many of you had the pleasure of being coached by our dear friend and former coach Tracie Holcomb. After moving to Durango she opened up a CrossFit gym in town called CrossFit Catacombs, and she’s been throwing down some terrific blog posts. Taken from CrossFit Catacombs website:  An article in the Washington Post inspired this post. The article and link to it are here: New study says 30 minutes of exercise a day is not enough. You should double or quadruple that. A study was published this week in the journal Circulation (worth noting this is not Vanity Fair or Men’s Health; actually a journal by and for cardiologists) which suggests that the American Heart Association (AHA) should revise its long-held recommendation of 30 minutes of exercise per day. On the surface, this is an interesting finding. Basically we can further reduce our cardiac risk factors by exercising more. But upon digging deeper, there is more to...Read more

Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-ups “What right has the federal government to propose that the American people conduct a vast nutritional experiment, with themselves as subjects, on the strength of so very little evidence that it will do them any good?” – Phil Handler, 1980, President of the National Academy of Scientists, testimony to Congress regarding the government’s consideration of a low fat diet. The picture above is a product of the low fat diet recommendations. Since 1980, the rates of childhood obesity have tripled; rates of obesity among adults have doubled. Rates of Type II Diabetes have quadrupled. In that time, we did what the government suggested – we eat 60 pounds more grain per year and 30 pounds more refined sugar per year. And still to this day, no study has ever...Read more

Push Press 4-4-4-4-4 then Tabata Mash-Up Burpees Abmat Sit-ups Building off of yesterday’s post, today we dive into a typical prep Sunday for the Christensen household. After going to the grocery store, I will come home and cook the following. This is so we have food on hand for the week to grab and go for breakfast and lunch combinations. We don’t just eat meat, potatoes, and asparagus but it gives us enough food to build meals with. As an example, we might chop the asparagus onto a salad and combine with meat and beets that we buy pre-cooked from the store. Meat I cook 4 pounds of meat. Over time Eric and I have figured out how much meat we need for the two of us to get through Friday lunches – it’s four pounds for us. This meat is for us for breakfasts and lunches during the week and one...Read more

Helton 3 rounds for time of: Run 800 meters 50-lb. dumbbell squat cleans, 30 reps 30 burpees In our house, 5-7pm can be a quintessential Leave it Beaver scene or it can be a chaotic, spit-up infested, meltdowns by the moment, fly by the seat of your pants 120 minutes. Because of that, dinner has to be simple. The good news is that this falls easily inline with our Paleo pursuit to eat real food. Here’s a sample of how we do meal prep for dinners in our house for a week. We eat a lot of same things, which might bore some people, but it works for us: Sunday On Sunday, Eric or I go to the grocery store and buy all of the food for the week (to get us through Friday). We have a standing grocery list that we buy every single week. Yes, we buy the exact...Read more

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 225-lb. deadlifts Strict handstand push-ups Rest 5 minutes Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 155-lb. power cleans One-legged squats Crocktoberfest is just around the corner! Keep an eye on your Inbox this morning for an Evite for the event. You don’t have to compete in order to come taste and celebrate fall! BUT we do encourage your to throw your pot in the hat! – register your dish on MBO now so we know to expect you. Questions? Post to comments.Read more