Letrono CrossFit

Happy Birthday Eric A.  29 years young today!

Paleo - Great read and start up information to the paleo diet. Shows the many positive benefits to following a paleo diet and why it is difficult for most people (planning, $$$, etc). Type in paleo on a budget in any search engine and a ton of websites pop up with great ideas to eating healthy inexpensive paleo meals. A healthy clean diet leads to success and results. Give it a read!
http://www.wickedgoodnutrition.com/1/post/2012/07/to-paleo-or-not-to-paleo.html

Drop It Like It’s Hot Weekly Challenge:
During this week you will need to complete 200 double unders. If you don’t have your double unders, spend the first 10 minutes working on getting them and then complete 600 singles. If you take 3 or 6 days to complete this, each day you must spend 10 minutes working on them. Everyone will have marks as proof of getting them or trying to get them. You can watch a how to video on www.crossfit.com under excercises and demos.

 Softball T-Shirts – Shirts are being ordered today. Please be sure to pay your $10!

Mobility/Warm-Up:
Prepare for:

Strength: Split Snatch 3 x 3 @ 80-85-90% Max RM

WOD
2012 Reebok CrossFit Games Track Triplet
Three rounds for time of:
8 Split snatch, alternating legs,#115/75 95/55 75/35
7 Bar muscle-ups
Run 400 meters
*Scale the Bar muscle-ups with 14 Chest to Bar Pull-Up

Supplemental WOD for those who want to compete or become better crossfitters.
Do “WOD″ rest recover at least 8 minutes, then:

1A- Bench Press 5×5 Up to %90 RM 

2B-3 sets not for time,work mechanics and speed.
10 GHD Situps ,Back extensions 10-12 unbroken reps
Reverse Wall climbs 4-7 reps unbroken reps
Box jumps over 10-12 unbroken reps 24/20