Sara early in the morning.
"Nutrition plays a critical role in your ﬁtness. Proper nutrition can amplify or diminish the effect of your training efforts. Effective nutrition is moderate in protein, carbohydrate, and fat. Forget about the fad high carbohydrate, low fat, and low protein diet. 70% carbohydrate, 20% protein, and 10% fat may work for your rabbit, but it won’t do anything for you except increase your risk of cancer, diabetes, and heart disease or leave you weak and sickly. Balanced macronutrient and healthy nutrition looks more like 40% carbohydrate, 30 % protein, and 30% fat. Dr. Barry Sears’ Zone Diet (http://www.drsears.com/) still offers the greatest precision, efﬁcacy, and health beneﬁt of any clearly deﬁned protocol."
"Done right, ﬁtness provides a great margin of protection against the ravages of time and disease. Where you ﬁnd otherwise examine the ﬁtness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and ﬁtness are measures of the same entity. A ﬁtness regimen that doesn’t support health is not CrossFit."
Workout: Sprint Heavy Chesty Partner Helen
200 meter run
2 pood Kettlebell swing, 12 reps
9 Chest to Bar Pull-ups
Each partner completes 1 round and rest while the other works for a total of 4 rounds