Farmer's Market Day

P1190342Cara finely tuned.

Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscles. When properly composed the right diet can nudge every important quantifiable marker for health in the right direction ... CrossFit's best performers are Zone eaters. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regimen.
CrossFit Journal Article 21
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Workout

1-rep max clean and jerk

Then,

5 rounds for time of:
10 Triple-unders
10 Wall Ball shots, 30lb ball

Off Season

P1190708Emma

Emma is a pretty avid and competitive soccer player. In her off season, she uses CrossFit to keep her knees healthy and strong, and to increase her upper body strength, as well as enjoy time with her family. Squatting and Olympic lifting are incredibly valuable for all competitive sports, and will definitely help keep Emma strong.
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Workout

For time:
7-5-3
Bench press
Overhead Squat
add weight each round

Different But The Same

P1190730Nicole, Bodhi and Megan doing "Amanda"

Megan M. did "Amanda" the other day faster than two-time CrossFit Games champ, Annie Thorisdottir did at the 2010 Games. Even though it seems as though everyone who does CrossFit is getting better all the time, the goal is still the same. We will constantly try to increase our work capacity over broad time and modal domains. Good job, Megan.
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Workout

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One-legged squats, alternating
15 Pull-ups