WOD:
For time:

Run 800m
21 HSPU
Run 400m
15 HSPU
Run 200m
9 HSPU

Post time to comments.

 BUILDING THE FOUNDATION

This month (post Superbowl...GIANTS!) CrossFit Gotham will be laying the foundation for improved health, performance, and sexiness.  How?  By some new mobility wod?  Some increased motivation communication technique (yelling)?  A new pair of run, jump, clean, deadlift 500# shoes??? 

No, no, gotta get a pair, but no.

The foundation of CrossFit is adhereing to sound nutrition.  And while I had a ton of fun getting through college mixing up all the words in each scientific study I "read" and reassembling them into a passable paper for Exercise Physiology 401, tactical cut and paste will be avoided.  Instead, we will be calling on our peers from the treasure trove of industry experts, blogs, and CrossFit affiliates to help us on our journey.  Images, graphs, video and pictures will be used as well.  

And while I would like everyone to cold turkey (mmmm....turkey) jump in with both feet eat nothing but talow right now with a big fat (mmmm....fat) "Paleo Chalenge", we are starting from the least common denom with some weekly education (until March, hint hint).  With any luck this will start some good convos (and maybe prevent Fran-a-day's to increase daily posting to the WOD blog).  So, just to start off, READ THIS by Austin Malleolo of Reebok CrossFit One, and see what a good day at the training table looks like.