Speaking of twerking... turns out olympic lifters (all men in this video!) really work it out! The music truly makes it: One minute of entertainment for your day.
Paleo Meal of the Day
I can vouch for this... I've made it myself. Substitute almond flour for traditional flour, and agave syrup for the processed honey. DELICIOUS! Double Crunch Honey Garlic Pork Chops.
A few of you wondered what protein bars I love, that Tia and Alex tried as well. I discovered them at a CrossFit competition, the OC Throwdown a couple of weeks ago. The brand is Quest Bars, and the flavors that I like are Strawberry Cheesecake, Coconut Cashew, and Cinnamon Roll. I haven't tried the others so give them a whirl.
Skill/Technique
Jerk and Split Jerk (from the rack) starting with PVC practice then to bar (45/35).
Russian Kettlebell swing review
Strength
Work up jerk weight for 5 sets of 5 (5x5).
** Track and record your weights achieved for 1-5 rep maxes! This will help you determine where to start next time the lift shows up in a WOD, and the progress you make month to month**
WOD
AMRAP in 15 minutes
- 6 Push Jerk (135/95)
- 9 Ring Rows
- 12 Russian KB Swings (53/35)