I was asked yesterday how I "stay so fit when i get Heavy Whipping Cream in my coffee each and EVERYDAY".  And I have seen Starbucks folks get all freaked out when there is a Crossfit event in town and all the athletes are getting Heavy Whipping Cream.  Its bad right???  Nope.  Ok well no it technically isn't paleo but what it does have is a high amount of good fats that your body can use for the day.  The reason people "gain" weight when they get all those fu-fu drinks is that is high calorie and TONS of sugar.  When you get Heavy Whipping Cream, it has a natural sweetener to it so you wont need to add of that.  But the number one reason to use it is that it has a high amount of Saturated fats in it.  These saturated fats are actually good for us.  They aren't the evil that we were once told.  They are great for energy, and even has cholesterol that is needed for hormone production.  It has been shown NOT to be artery clogging as it once was thought to be.  So don't waste your time with all the low fat, the half and half, or the fat free.  Get the Heavy Cream and get  the benefits:)


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INFERNO Warm-up  x 3

Complete the Following:


In a Pat Sherwood sort of way, with a continuous clock:


.......30 reps Power Snatch (135#, 95, wt to get 10-15 UB)


         3 Rounds:

..............7 reps Muscle Ups (5 MUs, Bar Mu's ok, able to get 2-4 UB, or 10 reps Chest to Bar Pull-ups)

..............14 reps Wall Balls (20#@10', 15#@10')

..............21 reps Pistols


        Buy In: 100 reps Double Unders (2:1 singles)

...............20 reps Clean and Jerk (225#, 155#, wt to get 3-5 UB)

        Cash Out: 100 Double Unders (2:1 singles)

*this is task oriented meaning that you have different workouts on all running on the same clock.  If you pick the right weights then you should have some rest on the first 2 parts.  When the clock hits 5:00 you will switch to the next workout.  At 13:00 you will switch to the next workout.  After that, you continue until you finish.



ON RAMP CLASS Day 3: Work, Power, Intensity, Shoulder Press, Push Press, Push Jerk



MWOD:  some pistol work

[youtube https://www.youtube.com/watch?v=WpSQSmw3o00]