We will do some work on Deadlift today and then a little seven rounder with nothin’ but body weight.  Easy huh?

We are on the downhill side of the nutrition challenge and picking up speed.  It will be over before you know it, but don’t stop.  Keep eating to feel and perform your best.  Bring in your food logs, keep up the discussions, and keep asking questions.  If you need help, get it!  If you cut from your diet all the bad stuff you’re not supposed to eat, you have to replace it with FOOD.  3 servings of fruit and water everyday does not constitute a nourishing Paleo diet.  Read labels-your “healthy” snacks that have ground corn, bran, hydrogenated oils, canola, high fructose corn syrup, potato starch, soy…are not Paleo or even healthy. Also, what were your goals? Remember to keep them in focus as you power through these next two weeks.

Last week was full of milestones and high notes: at least 5 more of you got multiple chest-to-bar pull-ups, There were PR’s all over the place on lifts,  Everyone did awesome on the O-course and it was awesome to see the athleticism exhibited on that climb, Johnny is practically becoming a master chef, Oh, and how about Michael walking around on his hands?  I know I’m forgetting stuff… remind me.  Everyone is doing great and I expect to see more.  Continue to challenge yourselves and each other and EXCEL.

WOD

Deadlift 10-8-6

Then

7RFT

5 ring push ups

10 box jumps 20/24

15 air squats