WOD: Squat: 10-10-10-10-10 Max set of dead hang pull-ups in between each set. And the answers to our quiz: 1. Brocolli – yes (duh) 2. Grapes – yes (double duh) 3. Ketchup – questionable  4. Baked turkey leg – yes 5. LaraBar – yes 6. Sliced roast beef deli meat – questionable 7. Chocolate Peanut Butter Zone perfect bar – no Confused by our answers?  We’ll elaborate more in a post not too long from now!Read more

Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-upsRead more

Many of you have expressed an interest in food with questions such as: what should I eat, how much, when should I eat, and can what I eat improve my performance in the garage or while racing an event?  For the next couple months, we’ll use Wednesdays (because it is our rest day) to post information to get you thinking about food.   We’ll start with the basics – identifying real food. Here’s a short quiz.  For each food listed below, decide whether or not you think it’s a real food.  Post your answers to comments if you like.  We’ll post the answers tomorrow. 1. Broccoli 2. Grapes 3. Ketchup 4. Baked turkey leg 5. LaraBar 6. Sliced roast beef deli meat 7. Chocolate Peanut Butter Zone perfect bar The following is an excerpt from the summary of Michael Pollan’s In Defense of Food: An Eater’s Manifesto: “Food. There’s plenty...Read more

WOD: “DT“ Five rounds for time of: Deadlift, 12 reps Hang power clean, 9 reps Push jerk, 6 repsRead more

Last week we swapped out the 5K run for a Tabata workout due to the downpour. Some may have thought the 5K WOD had gone away for good. Well, it came back. First 20 minutes: Running technique drills WOD: 5K run Hang power clean work after warm-down.Read more