9:00am WOD

“Fran”

21–15-9

Thruster 40/30kg
Pull ups

Com­pare to Feb­ru­ary 12th, 2010

10:00 Cross­Fit Chicks

‘Baby Cindy’
As many rounds as pos­si­ble in 10 min­utes of:

5 pull up/ ring row
10 push up/ band push up
15 squats

Post time and comments

Ring drills

5:00pm — WOD

For time:
30 muscle ups

If you can’t do mus­cle ups the sub is 3 pull up 3 Dips

6:00pm — Olympic Lifting

Power Snatch @ 90%1 x 3
Power Clean @ 90%1 x 3
Snatch Pull @ 110%3 x 3

Post time loads and comments

Nice Murph

Cross­fit Chicks next ses­sion is Sat­ur­day @ 10-11am, first ses­sion free

25 min­utes to complete

Press
5x2@ 90%

Then

21–15-9
Burpee
Med­ball clean

Cut off 7 min

Sat­u­rated fat has been demo­nized by our health author­i­ties and media. What is the basis for this posi­tion on Sat­u­rated fat? Are cur­rent rec­om­men­da­tions for VERY low sat­u­rated fat intake jus­ti­fied? How much sat­u­rated fat (and what types), if any should one eat? With­out a his­tor­i­cal and sci­en­tific per­spec­tive this ques­tions can be nearly impos­si­ble to answer. In this paper Prof. Cor­dain looks at the amounts and types of sat­u­rated fats found in the ances­tral diet.….….. Read More!

Post loads and comments

Wel­come to CFT Leanne

Help needed!
I am on the hunt for car­toon draw­ing of a croc­o­dile with ket­tle­bell in hand and tat­too of the CFT skull on his back. The Croc needs to be tough look­ing, sim­i­lar to  the SXF and CFX’s car­toons. I think a Croc would best suit the  CF Ter­ri­tory and the pic­ture is going to be painted on the wall in the box.

4 Rounds for time

25 KB swing 24kg
25 Dou­ble unders
25 Push Ups
25 Box Jump

Here is a great paper from Prof. Cor­dain explor­ing how to build a mod­ern Paleo deit. Cor­dain L. The nutri­tional char­ac­ter­is­tics of a con­tem­po­rary diet based upon Pale­olithic food groups. J Am Nutraceut Assoc 2002; 5:15–24.

Pot time and comments

This stuff really works

Cross­fit Ter­ri­tory will run another fun­da­men­tals course when num­bers build up, if you are inter­ested please let me know via email.

Dead­lift

5x3 @ 85%

The Paleo diet is sim­ple yet remark­ably effec­tive for fat loss and halt­ing or pre­vent­ing a num­ber of degen­er­a­tive dis­eases. To reap the ben­e­fits of the most effec­tive nutri­tional strat­egy known, one need sim­ply build meals from the fol­low­ing:
Lean pro­teins (ide­ally) grass fed meat, free range fowl and wild caught fish.
Sea­sonal fruits and veg­eta­bles.
Healthy fats such as nuts, seeds, avo­cado, olive oil and coconut oil

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?

Cross­Fit Ter­ri­tory is hav­ing its first games day In June more details will come pout in the fol­low­ing weeks. The event is open to all cross­fit­ters from the Ter­ri­tory. At this stage it is planned to have a male and female unscaled divi­sion and a male and female scaled divi­sion. This gives you around 2 months to train up.