WOD – 121117

WOD – 121117


This is the final month of our 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here.


3 Rounds for time of:

60′ Burpee Broad Jump

20 KB Swings @ 70/55

15 Chest to Bar Pullups

10 Thrusters @ 135/95

T-Roy showing off the Gunshow while building our new jump boxes!

The Nutrition Rx

At West Metro CrossFit and throughout the CrossFit community we recommend the Paleo Diet.  In a nutshell, eating Paleo involves eating REAL, unprocessed foods.  The prescription looks like this:

 – Eat meat & vegetables, nuts & seeds, some fruit, little starch, and no added sugar.

 – Keep intake to levels that will support exercise and not body fat.

So how do we go about altering our nutrition patterns to better align with this presciption?  Good question!

Whether you are new to CrossFit or you’re finally ready to give this whole Paleo eating thing a try, you have two basic options to get you to eating clean.

Option #1 is the all-in option.  Go home and through away all the crap food that doesn’t fall into the paleo guidelines (bread, pasta, rice, white potatoes, candy, etc.) and hit the grocery store.  Keep your shopping to the perimeter of the store where food is perishable.  Yes I said it – BUY FOOD THAT WON”T LAST LONGER THAN A WEEK!  For the most part, if you are buying food that can sit around in the panty you are buying processed food.  Eat real food.  The downside to this option is that it’s hard and takes a tremendous level of commitment.  If you’re ready for it go for it!

Option #2 is usually the more popular and realistic option.  Set a time frame for yourself (a deadline) to clean up your eating.  Make specific, measurable, attainable, relevant, and time bound goals to eliminate unnecessary foods from your diet and replace them with real foods.  This should be done in a progressive manner.  For example, pick one small goal a week that will improve your nutritional habits – like going from bread at every meal to bread only one time a day, or reducing your soda intake from daily to 2-3 per week.  No matter what the goal is or how big or small it is it is progress, and little wins add up to big wins faster than you realize.

No matter which option is right for you, the point is to get you improving your eating!  If you have any questions about nutrition ask one of the coaches at your next class or email Coach Sol.