5 Rounds for time
20 – Kettlebell Split Cleans (53/35) – (10 Each arm)
20 Pullups

Kettlebell Split Clean Video:

Power Clean 3-3-3 (Warmup by starting with the bar and increasing weight each set)
Power Clean 3-3-3 (85% of 1 Rep Max)

then

15 Min AMRAP
15 – Full Clean (95/65)
30 Medball Situps (20/14)

If you’ve prepaid for your 2nd test please contact Dani Moore (Office Manager) via phone or email to set-up your testing time.Please see here contact info below:

Dani Moore
email: danielle@crossfitnorthatlanta.com
Phone: (404) 355.4500

If you’d like to set-up a single test for $25, Click Here to book an appointment online… Make sure to choose this Saturday for the date and use the PROMO Code: CFOS25 at checkout to get the best price.

We’ll let you know the results of the challenge after testing and scores are tabulated! Good Luck!

15 Min AMRAP
7 Push Press (135/95)
10 Overhead Squat (135/95)
15 Sit-ups

In his continuing survey of elite trainers and their post-workout nutrition strategies, Pat Sherwood interviews jet-setting coaches E.C. Synkowski, Chuck Carswell and Adrian Bozman in San Diego, Calif.

These top-level trainers are just like the rest of the work-a-day CrossFitters who flood the boards and Journal: they’re busy, and rarely is their time allotted perfectly to support post-WOD nutrition, so they do what they can. Regardless of their schedule, their performances speak volumes, so what they’re doing must be working.

Watch the video. 

7 Rounds for time
10 Handstand Push-ups
Run 200 Meters
10 – Box Jumps (24/20)

While experts debate the exact composition of the optimal post-WOD meal, it has at least been established that chugging a beer following a workout tends to be a poor idea, despite the carbs in your preferred barley beverage.

Be that as it may, post-workout nutrition is still a highly contentious topic, with some strongly recommending protein shakes and supplements and others voicing a preference for sweet potatoes and chicken. Some people don’t even bother with post-workout nutrition at all and simply wait for their next meal to roll around.

At a cert in Golden, Colo., Pat Sherwood surveys HQ trainers Miranda Oldroyd, Matt Chan, Chris Spealler and Maggie Dabe to see what these top athletes put in their bodies right after time is called.

While many people swear by Paleo/Zone protocols, others, such as the amazing Spealler, find success with different approaches, proving diet is a very personal thing.

“I don’t Paleo. I don’t Zone,” Speal explains. “I eat whenever I want, as much as I want, and I try to eat clean.”

Watch the video.

50 Wall ball shots (20/14)
10 Pullups
40 Wall ball shots (20/14)
8 Pullups
30 Wall ball shots (20/14)
6 Pullups
20 Wall ball shots (20/14)
4 Pullups
10 Wall ball shots (20/14)
2 Pullups

There’s been a lot more information released about the impact of a lack of vitamin D in the diet.  Read Mark Sisson’s take and get your knowledge on!

Vitamin D: Sun Exposure, Supplementation and Doses

by Mark Sisson of MarksDailyApple.com

From the presence of vitamin D receptors in our cells and vitamin D factories in our epidermis, along with the central role vitamin D plays in calcium metabolism, immunity, and gene expression, it’s pretty clear that having adequate vitamin D is an essential component of being a healthy, successful homo sapien. And yet, many health practitioners suggest that vitamin D deficiency is one of the biggest nutrient deficiencies in modern society. The question, then, arises: What’s the best way to get enough vitamin D – via oral supplementation or sunlight?

To determine that, let’s examine a few common questions surrounding the various modes of intake.

Is it natural?

This is a big one. We obviously care about how nature shaped human evolution. Shouldn’t then our mode of obtaining vitamin D also be “natural”?

For us humans, getting vitamin D from sunlight is the clear winner if judged by this standard alone. We are basically hairless, upright apes for a reason, with hefty D3 requirements, and before oral supplements appeared, dietary vitamin D was not a very reliable source. We had to get it from the sun. Today, we’re still those same hairless, upright apes (albeit with different fashion trends and hygiene sensibilities), and we can still obtain vitamin D from UV-B radiation. Personally, I prefer getting my D3 from sunlight, simply because it’s enjoyable to spend time in the sun and it’s an effortless way to get something that’s critical to my health. But I don’t think it’s necessarily “better” than getting it through supplements. Nature’s way is quite often better, or at least more congruent with how we’re “intended” to work, but that doesn’t always preclude the effectiveness of modern methods.

Additionally, as a little added factoid, this is essentially the way fur-bearing mammals and birds obtain the bulk of their D3: orally. The oils in their fur/feathers produce D3, and preening/self-grooming results in oral intake, with diet rounding out the rest. Skin production is either inadequate or nonexistent. Now, we aren’t dogs or sparrows, but the mechanism for oral intake clearly exists across a wide variation of species.

Yet another question arises: Does oral D3 differ – qualitatively – from solar D3?

3 Rounds for Time
Run 800 Meters
40 Back Extensions (45/30)
20 Pullups

Every athlete deals with self-talk, that little voice in the head telling him or her to quit, speed up, drop the bar or push harder. How we manage that inner voice has a lot to do with the success or failure of our efforts. Standing in front of a room of elite CrossFitters, Trevor Moawad, IMG’s director of performance, gives these athletes a pep talk on scripting a strong inner monologue.

“You can literally convince yourself to do almost anything,” Moawad says before giving some anecdotal evidence about the success of the self-talk strategies at the IMG Performance Institute.

“All words are simply tools,” he says, and you have to decide if you want to use those tools to build something up or tear it down.  Watch the video. 

Find 1 rep max for Snatch Balance (15 Min Limit) – Use Racks

AMRAP 20 minutes
7 Hanging Power Snatch (95/65)
7 Snatch Balance (95/65)
7 Overhead Squat (95/65)

Snatch Balance Video

Press 3-3-3 (Warmup by starting with the bar and increasing weight each set)
Press 3-3-3 (85% of 1 Rep Max)

Then
15 Min AMRAP
10 Deadlift (225/155)
10 Ring push-ups (Sub hand release push-ups)

Learn how to slow-cook a WHOLE CHICKEN!  Now that’s what’s for dinner.