Gluten

Gluten: What You Don't Know Might Kill You

Best Movies of The Decade

1. Anchorman
2. Inglorious Basterds
3. 25th Hour
4. Kill Bill
5. The Dark Knight
6. Before Sunset
7. There Will Be Blood
8. No Country For Old Men
9. In Bruges
10. The 40 Year Old Virgin

Core Strength

Here is a great article on core strength. It explains why the squat, deadlift, clean, and press are much better at developing the musculature of the "core" better than doing silly light weight dumbbell "moves" on a bosu ball. I don't even need to say anything more, because Rippetoe already uses common sense to do so.

Core Stability Training

*Update*

I will not be posting any more WODs in the near future. I plan on joining A CrossFit Training Facility in a couple weeks and I will definitely return to coaching more regularly as soon as I can!

WOD 12 Nov 09

“Joshie” hero WOD for the board
3 rounds for time:
21 DB Snatch Right Arm
21 L Pull Ups
21 DB Snatch Left Arm
21 L Pull Ups
Coach’s notes: For the snatches guys use 40 lbs dumbbell and gals use 20 lbs. Snatches are full squat catch. Scale DB snatch and L pull ups as needed. Post time to comments.
The [...]

WOD 11 Nov 09

As many rounds and reps in 20 mintes of:
10 Wallballs
10 Box Jumps
10 Deadlift
10 Burpees
Coach’s notes: Guys use 20 lb balls and gals 14 lb ball for wallballs and box jumps are 20 inches. For dealdift, guys use 205 lbs and gals 145 lbs.

WOD 10 Nov 09

Thruster 5x5
10 minutes of double unders for reps

Coach’s notes: Post load for each set to comments. Post number of reps to comments.

Friday Nov 6

WOD

5 rounds for time:
25 Push Ups
25 Cal Cardio
25 Overhead Walking Lunges
Rest 2:00
Coach’s notes: Guys use 40 lbs and gals 20 lbs for lunges. Post times for each set and total working time to comments.