The additional work that is now being posted is optional. It's aimed for those athletes who want to compete in the sport of CrossFit. We will be trying to get you stronger and more efficient at all the movements we do in CrossFit. Some days I may ask you to sub the conditioning to do extra strength work and others just do the normal "Daily WOD" then try to get the additional work done either early before class or in a later class as long as you're done by closing time at the end of the day..
If you wish to do extra work please let me know. If you decided to do it you will be expected to do the additional work every single day. You can't pick and choose what you like and what you don't.
As always if you have any questions ask a trainer…
20 minutes to achieve a 1rm of the following complex:
1 snatch, 1 hang snatch 2 OHS
5 rounds for time of:
15 KB swings 24/16kg upscale if possible
rest 1 minute
Additional Work (this should be done either in a separate session or before the conditioning if possible)
Snatch first pull (3 second pause at knee)
The following is a guide on what to eat on the paleo style diet.. If you follow these guidelines you'll have no problem at all when it comes to fat loss. If you goal is get bigger and stronger get more starchy carbs in post workout.. This is from http://www.bulletproofexec.com/the-complete-illustrated-one-page-bulletproof-diet/
Also do your self a favour and try bulletproof coffee.. YUM