For time:

150 Wall Ball shots (20/14#)


For those competing or interested in giving the 12.4 workout a go:

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]



Now there's an awesome group of athletes!  Not to worry…the ones not smiling are actually smiling on the inside!  One of the the many things we love about our "box" is watching soldiers, teachers, coaches, physical therapists and other professionals training together for the common goal of obtaining the highest standard of fitness purely to be better at their sport or just to be better at life.




Fat Loss And T-Man Bullets

  • "Traditional bodybuilding nutrition (5-6 meals a day), three-square meals a day, and intermittent fasting protocols (1-3 meals a day) can all work, and are all viable methods if the other fat loss variables have been accounted for.
  • Conversely, no meal frequency pattern can make up for a shitty diet, i.e. thinking fasting will finally allow you to eat pizza and KFC and get ripped. Even advanced athletes grasp for miracle cures."—Nate Miyaki for TNation.com


Red Meat: Part of A Healthy Diet?

This article is by Robb Wolf of The Paleo Solution fame.  I first saw the "meat will kill you" article last week and with each passing day I see it's being covered by more and more news outlets.  I was half expecting meat eaters to start jumping out of windows of tall buildings in panic.  I also kept the faith that Robb Wolf would comment on the article supported by real science as opposed to the junk science the original article was based.

Mr. Wolf came through of course and he never disappoints!—-George

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