1/20/2009 WOD, Matt Starts Crossfit, Plus Paleo Posts

CrossFit WOD - "Mr. Joshua" Named after SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Rick's WOD
2 X CFWU - Minus Sit Ups - I used 45lb bar for overhead squats. Squatted to 12" box.
Five rounds for time of:
Bike on trainer 2:00
30 AbMat Sit Ups
205 lb Deadlift, 15 reps

31:27 - Improved time by 3:22 from 11/26/08 (34:49) and increased DL weight by 50lbs. What a great workout.

Britni's WOD
Five rounds for time of:
Running for 2:30
30 sit-ups
15 reps of 105 lb dead lift
Time: 27:21

My son Matt (8 years old) completed his first CrossFit Kids WOD. We modified the "puppies" WOD due to just coming off a broken hand.

2 rounds of:
Box Jumps 1 min
Planks 1 min

10 Cartwheels
10 Sommersaults

3 rounds of:
15 Thrusters, 5 lb dbs, 3lb dbs, 3lb dbs
1 min C2 rower

Matt finished up with 30 second assisted handstand and 30 attempted L-sit.

He did a great job.

Here is an interesting post concerning the western diet and diabetes from Stephen over at Whole Health Source The Tokelau Island Migrant Study: Diabetes

Another fascinating post from Conditioning Research More benefits from a low carb diet

Happy Reading!