We have been asked to provide a menu to the restaurant two doors down. The guy will make us whatever we want, we just have to provide him a menu. He can get any type of food we want. And his food is good.

So come to class with recipes in hand, so we can make different selections at the restaurant instead of: “I’ll take what Ronnie gets”. Not all of our family are completely Paleo so not all of the menu choices have to follow Paleo 100%. Bring what you got so we can have good food after class.

As some of you have heard: The programming is changing. We used to be on a 5 day on 2 day off protocol. Programming was selected based on an athlete who would come all 5 days. This would mean that one or two of those days were purposefully less “taxing” on the body, and 2 or 3 WODs would be hard as hell if performed as prescribed. And then the weekends were to be taken off of training.

We are now adding Saturday WODs, and very close to sealing the deal on being open on Sundays. So we are recommending that nobody should try to come all 7 days all the time to maintain general fitness (if you are a professional athlete, or your functionality determines your survival (AKA navy seal trainee, body gaurd, super-hero), training every day to make you capable may be more important than risking over training). The decision to take rest days will now be put on you.

What we recommend is a couple of options, there is of course infinite possibilities and it will depend on your schedule:

-3 days on 1 day off
-5 days on 2 days off
-Come every day, but follow the above schedule and on your days off work on skill work.

Either way, definitely try and exercise more than twice a week.

As some of you have noticed sometimes people show up and do not work out. This is totally fine. You are a part of this family and if you want to come hang out, watch, or just work on getting your first muscle up for an hour, by all means come on by. The attention will be on the participants, but feel free to come chill.

OK on to the good stuff:

Check out this link from Forest at CrossFit South Bay. These guys have some awesome blog posts and I suggest everyone bookmark their site and check it out now and again: Daddy Likey

WOD 3-19-10:

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

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Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

CrossFit Mean Streets
Downtown LA

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