400 meter run
5 Deadlifts
From Cindy Henson and Vance, after visiting CrossFit 305:
They didn't have any classes for women, that may be why their numbers were lower for women. They treated us really nice. The coach kept yelling at me" Hey Canada lower squats for the wall balls" I finished around 9th out of 15 people. Vance finished 14th and was happy to just complete it. One of the crossfitters volunteered to drive us back to our hotel in his black convertible which was 10 miles away. Only at a crossfit gym would you get that kind of hospitality and a push to perfect your technique.
Anna has a terrific post on acid/base balance on NutriNinjas.com.
Coach Mike is fundraising for Movember (if you haven't seen his 'stache, you're missing out on one of the great artistic triumphs of our generation) and he'll be raffling off a CrossFit 16-punch card. Details tomorrow!
OnRamp starts with Coach Whit tomorrow! Know someone who wants in? Email chris@catalystgym.com!