15-ft. rope climbs, 10 ascents100-meter walking lunge50 dips100-meter walking lunge10 muscle-ups Keeping it Simple Among the many great aspects of eating real foods is the freedom to ignore the latest, often ridiculous scientific study. The original CrossFit prescription is straightforward and following it a realistic endeavor: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” Contrast the simplicity of a real food diet with the schizophrenia of nutrition and health advice from the world of science. A quick browse of the Tufts University Health and Nutrition Newsletter revealed these headlines: How to Get Maximum Health Benefits from Tomatoes Green Tea May Enhance Working Memory Does New Study Mean “Butter Is Back”? Are You Getting Enough B12 to Fight Mental Decline? Calcium and Vitamin D May Benefit Cholesterol as Well as Bones Diets Rich in Magnesium Associated with Slower Progression to Diabetes Imagine following so much...Read more

Front Squat10-9-8-7-6-5-4-3-2-1 Pushing Yourself in the Shop It’s 8pm and you pull up the blog to check out the workout – one of two reactions probably race through your head – “SWEET” or “UHHH.” In CrossFit, there are a ton of different types of the workout of the day, or the WOD – and they fall into a few main categories and combinations.  In order to find your full fitness potential, you have to push yourself in the gym, no matter the type of workout.   The elements of a workout fall into three main categories and are combined to create a workout:  There are short and long workouts and everything in between.  This refers to the time domain of the workout.  We want athletes to have capacity in every time domain under the sun. There are a number of different equipment pieces we can incorporate into a workout – from...Read more

50 pull-ups50 push-ups50 GHD sit-ups50 back extensions50 wall-ball shots, 20-lb. ball50 box jumps, 24-inch Sunday Scramble It’s 8:00pm on a Sunday evening.  You headed out of town all weekend, played hard, relaxed well, caught a nap, and now you’re headed home on the Sunday evening let down – Monday morning approaching and no idea what you’re going to have for dinner when you get home from work. Fear not!  Here’s a quick patch to get you through to Tuesday and a method to make it quick and easy. Sunday evening grocery stop on the way in to town for:– ingredients listed here for Mushroom Gravy Slow Cooked Rump Roast– 4 sweet potatoes– 1 box salad– 1 shallotthen, go home and go to bed…BUT set your alarm for :30 minutes earlier than normal (or just plan to go to work :30 minutes late). Monday morning before work:– throw all the ingredients for...Read more

Trevor Gibson marries Maura Dudley.Read more

Meet at the Southwest corner of North Boulder Park. At the Park:5 rounds for time of:Run 400 metersRest 2 minutes At the Park!Read more