Hope Everyone Had a Great Weekend, but now its Back to Business! Chili, Rest, and Good WOD'S!!!

Whats up Crossfitters,

As you know, a lot of people are leaving us this month and next month (Jenny, Lance, etc..) and I hope to see some big classes to give these guys a great send off. They have been here for a long time and its sad to see them go.

On a funnier side of things, please check this out:


Just a little show of how Crossfit is SPREADING AND FAST!!! Charles Barkley is not the first public figure to give Crossfit a shout but its probably one of the best videos you are going to find! If you find another, please let me know so I can post it! I love showing examples of our Crossfit is spreading to all different areas, including retired basketball greats!

Primal Fitness Advice: REST!!!!! Back when our Primal ancestors did NOT have alarm clocks, they fell asleep with the sunset and woke with the sun rise! Now I understand this is nearly impossible for most working individuals, but it gives you an idea of how our bodies are programmed to rest. Block your time accordingly to get adequate sleep, keep cortisol (stress) levels down, allow the body to recovery, and who doesn't love that feeling of waking up KNOWING you got just the right amount of sleep?!

Primal Recipe Of the Day: My Own Paleo Chili!
1-2 lbs of Beef, Chicken, Ground Bison, or Deer (Haven't tried it with anything else)
2-4 Cups of Chopped or Crushed Tomatoes
2-3 Sliced Green/Yellow/Red Peppers
1/4-1/2 Cup Sliced Jalapeno's
Salt Free Chili Seasoning ( Hyvee Has some Good Ones)

If you want more substance, add diced celery.

Take out the Jalapenos if you aren't a spicy person.

Cook the meat in a large skillet adding a few general seasonings (Salt, Pepper, Garlic Salt maybe, onion powder, etc...)

Add all ingredients to a large cooking pot or crock pot and stir so the chili seasoning can mix evenly with all of the meat and veggies. The longer it sits, the better it will taste!


WOD: 4 Rounds of....
Run 400m
10 Front Squat
10 Burpees

Hybrid: DE Front Squat 10x2

WOD: 5 Rounds Each for Time ( 2 Min Rest Intervals)
5 Hang Squat Cleans
8 Box Jumps
12 T2B