THURSDAY

Muscle Up Paleo came to the 5, 6 and 7 pm class last night and met with many of you and gave a brief intro to their company.  They also came with samples from their menu.  I have a few samples left if you’d like to give them a try.  You are also welcome to drop them an email and request a sample if I don’t have any left.  If you’re really interested, do it!  I had one of the samples, and it was soooo good.  All ingredients are listed for each meal when you order and in a few days will have the nutritional break down for every item on the menu for the week.  The menu changes weekly and you have a choice of cold or meals that need to be heated.  Check it out Here for more details.

SKILL:

Pistols

Take 10 to 15 minutes after warm up and work on pistols

CrossFit WOD:

“Gnarly”

3 rds:

400 meter run w/sandbag 40#/20#

20 lunges w/sandbag 40#/20# (10 each leg)

15 kb swings 53#/35#

30 sit ups

LEVEL 1:

3 rds:

200 meter run

20 lunges

15 kb swings

20 sit ups

Check out this video on the pistol progressions to put to use …