WOD Saturday 08 AUG 09

"Fundamentals of the Hunter-Gatherer Diet and Lifestyle-Eat whole, natural, fresh foods; avoid highly processed and high-glycemic-load foods. Consume a diet high in fruits, vegetables, nuts, and berries and low in refined grains and sugars. Nutrient-dense,low-glycemic-load fruits and vegetables such as berries, plums, citrus, apples, cantaloupe, spinach, tomatoes, broccoli, cauliflower, and avocados are best. Increase consumption of omega-3 fatty acids from fish, fish oil, and plant sources. Avoid trans-fats entirely, and limit intake of saturated fats. This means eliminating fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods. Substitute monounsaturated and polyunsaturated fats for saturated fats. Increase consumption of lean protein, such as skinless poultry, fish, and game meats and lean cuts of red meat. Cuts with the words round or loin in the name usually are lean. Avoid high-fat dairy and fatty, salty processed meats such as bacon, sausage, and deli meats. Incorporate olive oil and/or non-trans-fatty acid canola oil into the diet.Drink water(the original stuff)."

"Nutrition is the foundation of not only sport, but health and longevity. This article written by James O'Keefe and Loren Cordain(author of The paleo diet for athletes), explains how to become a 21st century hunter gatherer."- Summary taken from AJ at CrossFit Fort Bragg
5x3 Incline bench press

WOD: CFFK mod to the Army PT Test
For time:
100 Push-ups
100 Anchored Sit-ups (Hands on ears-DON'T Pull on your neck)
2 Mile run
10 Strict(dead hang) chin-ups

Post weights used and time to comments.

**Nutrition class at 10:00am-1:00pm @Derby City CF. 20$. Fun WOD and BBQ to follow

**Discussion** I'm not a fan of my own programming with 30Turkish Get-ups for time yesterday. This difficult movement requires more focused attention and would have been better done to a cadenced pace. Coaching point noted, but awesome job to everyone for keeping it safe. 30 TGs were great but you won't be seeing them again for time. Thoughts/comments.