Ok, I know I dont talk a whole lot about nutrition primarily because it just does not get me very fired up. However I cannot stress its importance in our performance in here. Im putting a challange out there right now. See who can do it. One week. No sugar. No processed wheat or gluten products. That means no bread, rice, cereal, pasta or grains or flour of any kind. Just try it for a week and pay close attention to how you feel. I have been gluten free for about four months now. Ok I do splurge and eat a burritto or a slice of toast on Sunday at Alta. But you will not find that stuff anywhere in my fridge or cupboard. Just replace all that flour with fruit and vegetables. While your at pick up a used copy of Enter the Zone by Barry Spears for like $3 off Amazon or just come and borrow mine. It will change the way you eat trust me. Ok thats it. One week no processed carbs.
Todays workout is one of the Hero WODs. There are two main named WODs in CrossFit. The Girls(ie, Helen, Fran, Grace etc.) and The Heros(Murph, Josh, Nate, etc.) The Girls began I believe from the government naming natural disasters after women. The Heros are named after fallen soldiers, fireman, and cops in the line of duty. Todays WOD is a CrossFit classic. Murph named after Navy SEAL Lt. Michael Murphy who was killed in Afghanistan fighting the Taliban.
n early 2005, Murphy was assigned to SEAL Delivery Vehicle Team ONE as assistant officer in charge of ALFA Platoon and deployed to Afghanistan in support of Operation Enduring Freedom.
In a June 2005 campaign known as Operation Red Wing, Murphy led a four-man reconnaissance team on a mission to locate a top Taliban leader. The group was dropped off by helicopter in a remote, mountainous area east of Asadabad in Kunar Province, near the Pakistan border. Hostile locals discovered their presence and alerted 80 to 200 [3] nearby insurgents, who surrounded and attacked the small group. During the subsequent fight, Murphy continued to lead his men despite being wounded, and eventually crawled into an exposed area in order to make a cell phone call for help. A helicopter loaded with reinforcements was dispatched to rescue the team, but was shot down with the loss of all sixteen people aboard. Murphy and two of his men, Danny Dietz and Matthew Axelson, were killed in the action; the survivor, Leading Petty Officer Marcus Luttrell, was eventually rescued. All three of Murphy’s men were awarded the Navy’s second-highest honor, the Navy Cross, for their part in the battle.
WOD
‘Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Im wearing my 20# vest. If you beat me you get a free tshirt.
Happy are those who dream dreams and are ready to pay the price to make them come true.
JMF
