Sandyspringscrossfit

CFHQ

Rest Day

-or-

CFSS

"Fight Gone Bad"

3 rounds of:

1 minute Wallball (reps)

1 minute Sumo Deadlift Highpull 75 lbs. (Reps)

1 minutes Box Jumo 20" (Reps)

1 minute Pushpress 75 lbs (Reps)

1 minute Rowing (Calories)

In this workout you move from one of 5 stations after one minute of work. After 5 stations there is a one minute rest. Repeat for 3 rounds. Scoring is based on total reps for each movement and calories on the rower in all 3 rounds.

Diet Tips and Tricks:

One of the best things Nate had me do when I first started my diet was to write everything I ate down. The accountability of that small note book was an omnipresent check on my diet. Knowing that I would have to look back, and show Nate, my transgressions was a huge help in getting on the right track. Plus it allowed me to look back and see where I had erred and what I had done right. It also allowed Nate to see the same things. We are more than happy to help anyone with diet but we need something to look ate, some record of what you ate. If you're doing Paleo we don't really need weight and measures but if you're doing Zone or otherwise we'll need numbers as well as type of food.

In the decidely liberitarian bent that is Crossfit we've not specified a diet for the Gut Check. We will recommend the Paleo diet because we think it's the best. But we are not forcing anyone to do that specific diet. Do whatever works best for you. However, if you come to us looking for advice we're most likely going to offer you the paleo take on it.