I feel like I need to make an apology.  I made a comment on facebook the other day about my being upset with Charles Barkley and him being a spokesperson for Weight Watchers.  My apology is this: I was in no way trying to take any successes anyone has had if they have lost weight and improved themselves while doing Weight Watchers.  I think it is great that people are willing to try almost ANYTHING hoping that it will affect a positive change in their life.  Even though I am proud of those who have had their success, I am NOT proud of Charles.  Crossfitting is a lifestyle.  There are certain ways we eat, ways we workout, ways we think.  We don't subscribe to "just eat a little bit of whatever and you'll lose weight".  Im bummed Charles because I thought that you really tasted the Kool-aid.  Apparently not.  Here is what we live by if you need some refreshing:

World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these ele- ments in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports

BURPEE CHALLENGE: 50 Burpees  (Half-way done!)


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INFERNO Warm-up x 3

Complete the following:


For Time:

400m Run

21 reps Deadlift (275#, 195#)

42 reps Kettle Bell Swings (53#, 35#)

400m Run

15 reps Deadlift

30 reps Kettle Bell Swings

400m Run

9 reps Deadlift

18 reps Kettle Bell Swings

400m run

3 reps Deadlift

6 reps Kettle Bell Swings




Free Hand Stand Work (see video)

[youtube https://www.youtube.com/watch?v=GJlkswYafaU]


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