The central idea is that “as ancient man left the trees and the jungle, he adapted and became more of a runner than a climber. Many adaptations and changes took place, including, but not limited, to changes in the lower leg and foot.” Michael Sandler from Runbare.com summarizes.

Warmup:90sec’s Flutter Kicks 30sec’s x2

Workout: In Teams of Two with only one person working at a time, complete the following:
50 over unders
120 walking lunges
30 ring dips
60 kettlebell snatch alternating arms (red/grey)
140 situps
100 wall balls
finish together with an 800m run

Work through it, not like these couples!

Tender coconut water is refreshing delicious and highly nutritious, its a wholesome beverage one can have even during hangover illness and intense exercise like CrossFit! Coconut water is a great way to refresh, refuel, re-hydrate, as an athlete.

Coconut water is also high in chlorides, potassium, and magnesium and has a moderate amount of sugar, sodium and protein, which makes it one of the richest sources of electrolytes. This is also a source for dietary fibre, manganese, calcium, riboflavin and Vitamin C.

It is zero cholesterol, fat free and so can be given during any illness one might suffer. It is a natural diuretic and so helps out in the natural flow of urine and so reduces the instances of stones in the kidney. This water is considered as the boon for pregnant ladies.

Warmup: Reverse tabata L-sits (rings/Parreletts)

Tech: Forward Rolls & Dive Rolls use black/red crash mats

Workout: 50-40-30-20-10 Double unders
25-20-15-10-5 Burpees
10-8-6-4-2 Alternating Pistols

CFP

Canadian Olympian Christine Girard is coming to our box on Saturday the 25th for an intensive Snatch and Clean and Jerk Clinic.
This is a very rare opportunity to learn from the best lifter (63kg weightclass) on the continent.
The workshop will have plenty of barbell time and is sutible for beginners through advanced lifters.
You’ll kick yourself for missing it.
You can find more details and sign up information here

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Robb Wolf provides these 5 quick tips to be a sleeping Viking! (Now whether you follow the Paleo diet or not, we all need sleep and probably better sleep than we are currently getting!)

1. Keep to a routine. Your body’s hormones adjust to whatever routine you have, so the more scheduled your life is, the better. Eating at regular times and sleeping/waking up at set times helps you do the same thing tomorrow and next week. This is also psychological– when you see it’s near the time to go to bed, you’ll get sleepy.

2. Along the same lines, set a pre-determined time to stop drinking caffeine every day. I’m narrowing down my hour through trial and error, and it’s sometime between noon and 3pm. 5pm definitely kills me– I toss and turn for hours and sleep horribly.

I’d never know this unless I tracked it. So check it out by keeping a sort of diary about when you’re sleeping and being awake. The Zeo helps with this too (disclosure: Robb and I both received one for free).

3. Lack of sleep is often a symptom of other problems, as well as a cause of yet other ones. Look for the source. Are you working out before bed? If so, quit it. Exercise (except sex, heh) increases heart rate and raises body temperature, making it harder to conk out when you hit your pillow.

Optionally, it could be reading non-fiction that keeps your brain active– some people say you should quit reading fiction at night entirely. Whatever your habits are, set up a system to keep you relaxed at night.

4. I don’t know about you, but I get stressed out just thinking about sleeping. It turns into a vicious cycle– stressed about sleep, so I stay awake, which stresses me out more, etc. I break this cycle with a method I discovered through Viktor Frankl, a holocaust survivor and psychotherapist who wrote an amazing book, Man’s Search For Meaning.

Frankly used Paradoxical Intention to relieve his patients of anxiety by making them try their hardest to be anxious, which ironically prevents anxiety. So do the same thing by trying very hard (lying down and with your eyes closed) to stay awake! It’s surprising and counter-intuitive, but it works.

5. Finally, stop blue light from entering your house at night. It seems like it wouldn’t help, but many studies show that it isn’t the brightness of light that causes problems, but its colour. Turns out blue light wakes you up, and red/rose light does the opposite. What is the biggest source of blue light in your house? You guessed it: your computer. So download F.lux– it’s free, and based on where you live, it’ll change the colour of your screen at night. Presto!

Warmup: Tabata sit ups

Strength Training continues:

BackSquat(3,3,3,3,3)
&
ShoulderPress(3,3,3,3,3)

Workout:5 rounds
12 kettlebell swings (black/red)
9 box jump (20/24″)

Here is a Rip video on the overhead press!

CFP

The Perfect Runner, Official Trailer from Niobe Thompson on Vimeo.

How did our ancestors survive the shift from trees to land, and evolve to dominate the planet? The answer lies in a remarkable ability we evolved far earlier than our powerful brains: humans are nature’s perfect endurance runners.

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