POOP WHERE IT BELONGS

CrossFit Tuesday October 14, 2014:

Snatch 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean & Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Barbell and Oly Club:

Strength Bias 
Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to heavish in 15 min - 3 or 4 sets

High Hang Power Snatch 2 reps
Squat Snatch (High Hang) 1 rep
Find you max for this complex.

Starting Strength -
Romanian Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Check your weights from last wave and go from there.

Maintenance Bias-

Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

Sport of Fitness:

“Ups and Downs”
Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)

at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)

at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)

If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level. Our team and individual Games athletes are typically under 2:30 for each set…so please modify as needed with that information.

Article: 

Hey everyone!

As many of you know, gut health is becoming a hot topic, and for good reason. There’s more and more information coming out about it all the time. Just search PubMed for terms like “gut permeability” and “gut bacteria”. You’ll come up with thousands of results for each search term. We’ve been talking for years about how important gut health is, and how it can be implicated in so many health issues that it almost sounds crazy. If you’ve read The Paleo Solution, listened to the podcast, or read our blog, you’ve probably heard us stress the importance of gut health numerous times.  Read More  

http://robbwolf.com/2014/05/05/poop-belongs/