Run 1 Mile.  On the first minute of the mile complete 25 squats. On the second minute complete another 25 squats. Do this every minute after finishing 25 squats for as long as it takes you to run the mile. 


10 Rounds

10 Pull Ups

10 Push Ups

10 Deadlifts (135#/95#)

For Time:

Post time to comments.

Coaching Tips: Take a stop watch with you on the run. Everyone will do the first set of squats at about the same time, but after that it will depend upon how fast you can do the 25 squats. If it took you 20 seconds to do your first set of squats, you will start counting your next minute from 1:20. Your goal is to get through the mile run with the least amount of squat sets as possible.  Treat this like interval training.  Get as far as possible in the run, so you will have a better mile time. When you get back from the run, start getting the reps in on the rest of the workout. If you have a stop watch function on your wrist watch, please, bring it to the workout.

What are you eating?  Why are you eating it?

by Lisa Barbara

Good nutrition is essential for true health and fitness.  Establishing a
clean eating program is fundamental to achieving real results in the
Crossfit program.  This is true whether your goal is based in
performance, weight loss, or overall health and wellness.  CrossFit's philosophy on nutrition is to "eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar" and to do so in Zone proportions.  Well, how do you put that together to make a meal, much less a tasty and satisfying one, and one that will ultimately lead to better performance and better health?  I have some answers and suggestions for that and will start posting some recipes and ideas weekly, beginning now.  Since this is my first post on this subject I am starting off easy.  This is what I ate for lunch today:

Red Leaf Turkey Lettuce Wraps

2 Leaves Red Leaf Lettuce

4 oz Turkey Lunch Meat (Columbus brand from Costco)

1/2 Avocado

Tomato Slices


1/2 Large Pink Lady Apple

Zone Block Totals = 2 blocks protein, 2 blocks carbohydrate, 2ish blocks fat.  This simple, perfectly zone balanced Paleo meal was made in minutes, eaten at 3pm and kept me satisfied until I got home from work and school supply shopping at 8pm.  Comments or questions?  Post them…