I mentioned to some of you last night about the importance of nutrition and it's applicability to performance. Diet must first be associated with performance (CrossFit, Life, Independence) and a byproduct of this is a more favorable body composition (How you look in the mirror). Improve diet, improve performance, go harder/longer, look better. In this exact order. Here is a link to a video provided in the most recent CrossFit Journal on the nutritional teeter totter that we must all balance. Check it out and post your thoughts to the comments section. (It may take some time to load depending on the speed of your network connection). Some language may be innapropriate for work.
WOD
"Team Friday Workout"
3 rounds for time
10 Tire Flips
15 Thrusters (95#/65#)
3 Stairs (all the way up)
Walking Lunges, 20 steps
15 Box Jumps (24")
10 Turkish Getups (1 pood/20# db)
This is a team workout so you better be here. This means that if we have at least ten people we'll split you up into two teams of five. Your team against their team. Each person on your team has to complete the required amount of reps at their respective station before the whole team can rotate. In other words, if you finish your tire flips and one of your team members is still running stairs, you have to wait till they are done before you can move on to thrusters. Repeat this rotation for three rounds.
And remember, don't be the one bringing up the rear as your team is only as fast as your slowest team member.
Oh, and I'm with Paul, I can't get the video to work either.
#2- lunges with 1 pood (thanks Zach!)