Mobility WOD

Seven rounds for time of:
5 Clapping Push ups
10 Back Squats (135 lb./95 lb.)
15 Box Jumps
20 Sit ups

Post time to comments.
(Manton’s Hail and Farewell WOD will not be known until 6 pm!)

YOU ARE INVITED!” Manton’s Hail and Farewell WOD

Manton is heading off for big adventure, and we want to take time to wish him well and send him off CF7 style!

When: Tuesday, Nov. 30, 6 pm

There will be a special WOD, designed just for Manton. Come prepared for the unknown. In order to participate, you will need to bring a few supplies: a ball (your choice – soccer, football, etc.), the coolest sunglasses you own, a pair of jeans, and $5.

The WOD will start at CF7 and end at the movie theatre at Kristin’s place (Montgomery Tower). There will be a PALEO POTLUCK, so bring something healthy to share!

If you can’t make the WOD, be sure to come by the potluck to help us send off Maton! See you there!


From the New York Times, Phys Ed Benefits of Weight Training for Kids


A copy of the survey results are available by the white board at the gym! Several of you indicated you wanted more information regarding nutrition…..what information are you searching for? Post to comments what kind of information you want to see!

Someone asked for a 30 day meal plan…there are several online resources available, depending on the diet you most want to follow. If you are looking for more guideance on Zone, zone blocks and sample meals, has a free journal article that outlines all of that information – click here to read more (it’s a great resource). If you want to go more Paleo, check out Robb Wolf’s blog.

I heard a very wise person say recently, “People’s nutrition is like religion…you just don’t mess with it.” Truer words were never spoken. CrossFitters especially are very passionate about what they eat and how it will affect their WOD because let’s face it, at the end of the day, we all want to come in first. One way to best get out front is by putting the best fuel in your body. There is a ton of information online regarding zone and Paleo, and it can all be very overwhelming. A good rule of thumb is to eat meat, seeds and nuts, vegetables, some fruit, little starch and no sugar. However, you have to figure out what works best for you and stick with it. What works for one may not necessarily work for another. Experiment and find out which meals fill you up and make you feel good for the long term.

Post thoughts to comments.

Tuesday WOD, November 30, 2010

4 thoughts on “Tuesday WOD, November 30, 2010

  • November 30, 2010 at 10:38 am

    26:51 RX – I hate box jumps, there I said it!!
    Sorry I will miss tonight. Good Luck Manton!

  • November 30, 2010 at 1:01 pm

    I just got a very good question on the 6pm WOD – yes, there is WOD at 6 at CF7, and yes, the WOD is dedicated to Manton! We would also love for you to come to Manton’s after-WOD party, but if you can just make it to the WOD, that’s cool too. Come out and help us send off Manton in style!!! Details of the WOD will not be released until 6 pm 🙂

  • November 30, 2010 at 8:40 pm

    Manton WOD was really fun. Thanks to all those who planned it and to the competitors who made it fun. Thanks to Manton for picking the winning team. Go Purple!

  • November 30, 2010 at 10:03 pm

    You wish!!! Go team Tacoos! AKA Orange

Comments are closed.