Chip shown here digging in mid way through the wallballs. Good on ya Chip!

Rest Day boys and girls. So yesterdays WOD was a killer. There were a total of 13 lifeguard stations from pier to pier. We did 10 pushups and 15 squats at each one there and back. So thats 260 pushups and 390 squats with a four mile run in rather soft sand. I love it.

Todays a day to rest up for next week. So take your fish oil, do some foam rolling, and eat lots of lean meat, veg, fruit, nuts and seeds. And lots of water to wash it down. A basic good diet is not hard. If you cant kill it or is not perishable dont put it in your mouth. Stay on the perimeter of the grocery store.  Here is a great article on the Paleo Diet. One which Robb Wolf and the many of CrossFits finest are hooked on. 

http://www.nerdheaven.dk/~jevk/paleo_intro.php

Here is a great Paleo friendly recipe that is killer courtesy of Robb Wolf. 

1/2lb ground beef. Brown this in a skillet with loads of olive oil, break it up as much as you can. Add garlic powder and hot pepper powder if desired.

To this add 1lb of chicken sausage€¦we used the variety with wine and some cheese in it. Cut the sausage into inch thick wedges and throw it in with the beef.

To this add 1 bag of “Chard of Many Colours€. Cover with 1/2 can of marinara and seal in the juices with a tight fitting lid. Allow to cook for ~10min. This was SOOOO DAMN YUMMY!

Super easy and really quick to whip up. So make it already!

If you missed any of our WODs please choose one from earlier in the week and post to comments. 

Your workout is our warmup. 

JMF