For those of us in the Maryland/DC area our increased work capacity finally paid off!
 
We have dug out from over 2 feet of snow.  Saturday was deffinately not a rest day, we shoveled a couple tons of snow.  Hopefully everyone rested Sunday, stretched the back, ate some good food., and watched the Super Bowl. 
 

 
08 Feb 10
 
Back Squat 3 x 5
Press 3 X 5
 
Then
 
2k Row
 
Post loads and time to comments

Snow is on the way to the north east some time today.  Get outside and enjoy.
 

 
05 Feb 10
 
Strict Pull-ups 3 x failure
Handstand Push-ups 3 x failure
 
Then
 
30 Cleans for time (70% of you max clean)
 
Post reps and time to comments

10 Ways to be a better CrossFitter.
 

Ashley Mays, CrossFit Memphis - Photo courtesy of CrossFit.com
 
04 Feb 10
 
Back Squat 3 x 5
Ring Push-ups 3 x failure
 
Then
 
Courtesy of CrossFit Football with a slight modification
Tabata Ball Slams
Rest 1 minute
Tabata Knees to Elbows
Rest 1 minute
Tabata Ball Slams
 
Post lowest number of reps for any round of each exercise.

I have been getting more and more questions about the Paleo diet since the New Year.  It seems like this way of eating is finally catching up to th general public.  Probably the number one question I have see is people wondering what to do for breakfast.  Breakfast for many is the biggest processed carb load of the day and they just can't see how they will give up oatmeal, cereal, yogurt, beagels, toast, and donuts and still find something to eat.
 
Here are a few things to help you transition to a Paleo breakfast:
 
1.  Eggs are your friend.  Eat them and eat them often.  If you can afford them get the Omega 3 enriched variety.  There are endless ways top prepare them and they are delicious.  Scramble them, add any vegetable you like, make an omelet, sunny side up, poached, with hot sauce, salsa, the possibilities are endless with the egg.
2.  Breakfast is just another meal.  Get over the fact that breakfast needs to be a breakfast food.  We all enjoy breakfast for dinner every now and then.  It doesn't seem weird so get over it if you have some leftovers for breakfast.  I've enjoyed some Paleo friendly meatloaf and veggies for more than one breakfast in my time and it doesn't seem strange if you look at it as just another meal.
3.  Make sure you add a healthy fat source to the breakfast.  This will make the meal stay with you for most of the morning and into the afternoon if you have to wait that long.  I like avocados when they are in season.  Fry your eggs in coconut oil, have a handful of macadamia nuts, or a glass of coconut milk with your eggs and veggies.
4.  Eat fresh fruit with your breakfast.  Even in the winter you can find some pretty good deals of different fruits.  At the moment we are enjoying some pretty good strawberries and blueberries from Trader Joes.
5.  Look for some new ideas on the internet.  A little google searching will bring up some pretty good ideas for alternate breakfast choices.  I found a great almond flour pancake recipe from marksdailyapple.com that has been a welcome addition to our breakfast plate.
 
Below is a typical breakfast for us.  Scrambled eggs, hot sauce, bacon (TD no nitrate), fresh strawberries, and almond flour pancakes.  Keep in mind that this is a lot of food for some, I'm 6'2", weigh 220 pounds, and am not interested in weight loss.  But you get the idea.  Good whole fresh foods scaled to your weight loss/gain goals.
 

 
03 Feb 10
 
2K row
 
Regeneration/Rehab - spend the rest of the hour stretching, working on movement prep drills and foam rolling.

Deadlift 1 x 5

Then

6 x 200 meter sprints with 3 minutes rest between efforts

Post load and sprint times to comments

We are experiencing technical difficulties with the site and will have them fixed ASAP.

Back Squat 3 x 5
Press 3 x 5

Then

15-9-5 reps of
Thrusters, 135 pounds
Box Jumps, 24"
Pull-ups

Post loads and time to comments

We received our Prowler a couple weeks ago and have been playing around with the programming this last week.  One things for certain, the Prowler is turning into an indispensible piece of equipment. 
 
If you don't have one then find something to push.  A car, four wheeler, or anything else you can think of.  Then save your money or find a good welder to make you one.
 

 
Here is an interesting homemade model.
 

 
 
28 Jan 10
 
Snatch 1-1-1-1-1-1-1-1-1-1
 
Then
 
Prowler Push 100 feet, turn, and return to start (loaded with 90 pounds)
9 KB Swings, 2 pood or 70 pound DB
12 Push-ups
Rest 90 seconds
5 Rounds for time
 
Post load and total time including rest to comments

Gluten:  What you don't know might kill you
 

 
27 Jan 10
 
Mobility/Recover/Regeneration
 
Warm up with a 1500m row
 
then
 
Work hip and shoulder mobility, flexability, and foam rolling for an hour.

26 Jan 10
 
Ring Dips 3 x failure
Power Clean 3-3-3-3-3
 
Then
 
200m sprints x 8 - 3 minutes rest between efforts.
 
Post loads to comments

 
25 Jan 10
 
Back Squat 3 x 5
Ring pull-ups 3 x failure (elevate feet on a box equal in hieght to the rings)
 
Then
 
5 rounds for time of:
5 Push jerks (155 pounds)
10 Burpees
 
Post loads and time to comments