100315 WOD “McGee”

CplRyanMcGhee_th.jpg

Workout: “McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Advanced(RX’d):

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Intermediate:

Complete as many rounds in 20 minutes as you can of:
185 pound Deadlift, 5 reps
10 Push-ups
5 Box jumps, 20 inch box

Beginner:

Complete as many rounds in 30 minutes as you can of:
135 pound Deadlift, 5 reps
5 Push-ups
3 Box jumps(or step ups), 20 inch box

Today’s WOD is a “Hero” workout, scale if you need to but know it’s done in honor of Corporal Ryan C. McGhee (21 yrs old), was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

“McGhee” by CrossFit Again Faster – video [wmv] [mov]

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Article: “Breakfast of Champions”, Paleo Brands Blog

It’s pretty much common knowledge that donuts, pop-tarts and sugar-coated cereal are not optimal choices for starting the day.  But many people will try to sell you on ‘healthy whole grains’ and the benefits of cereals like Total, Wheaties, Special K and Cheerios or whole grain toast, bagels, etc.  These same people will probably feed you some bogus information about how eating steak and eggs is going to raise your cholesterol and send you to an early grave.

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