WOD: 4.5.14

“Coach provided several compelling reasons for the focus on nutrition.  The first was a simple rule he called the “1 to 23 Rule.” Coach proposed that most athletes train in CrossFit approximately 1 hour a day. This left 23 additional hours during the day in which the athlete would have to make a choice: would he or she use the time outside the gym to support or unravel the hour that had been invested while inside the gym?”

-Greg Amundson


WOD: “Running Tabata Fight Gone”

Do 8 Tabata Intervals of each of the following exercise.  After every 8 intervals, rest one-minute, sprint 200m in under a minute, rest one minute, then begin the next exercise.

“Tabata Fight Gone Bad”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories)
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.