Hey Folks!

Eat good food!  Check out all those delicious starchy vegetables – sweet potatoes, potatoes, squash, mmmmm – perfect for a post workout meal.  Notice the absence of bread and stuffing, hosts of my arch nemesis, gluten.

All joking aside, avoiding grains, especially those containing gluten will reduce your inflammation, lower the amount of stress signal (nociception, for us geeks) heading to your brain and causing you to feel bloated, gassy, headaches, hazy-minded and gross.  Try eliminating it for a week and then trying a bunch.  30 days would be much more telling but even a week can make a big difference.

CrossFit Class:

Warm-up… do it.  You all should know this means rowing 500m, leg kicks (front/back), arm circles (forward, backward, front and back), some air squats, push ups and whatever else tickles your fancy.

Strength/Skill

•  Pendlay Rows (5-5-5-3-3-3)
• Weight increases with each successive set
• You may fail the last set of 3
• 2 minute rest between sets

WOD:

• “Annie”
• 50-40-30-20-10
• Double-unders & AbMat Sit-ups

Cool Down:

• Self MRT to SCM
• Heel cord stretching

Cheers Folks!  See you tomorrow!

Adam