Pull-ups

Main site wod: CrossFit.com

CFT wod:

With a continuously running clock do a Pull-up on the fist minute, two pull-ups on the second minute, three pull-ups on the third minute..... continue until you are no longer able to complete the specified pull-ups in the minute.

Post number of minutes completed to Message board.

Carl Borg demonstrates "Myofascial Release" self massage.

While you are committing yourself to CrossFit try to remember that there are more elements to it than just training hard. If you expect results you must treat CrossFit like a three legged stool. If just one leg is missing then the stool topples over. The three elements in CrossFit are Recovery, Training, and Nutrition. They work together to produce results. Eat, and sleep well, train smart. For Nutrition choose either Paleo or Zone diets. If you eat with the Zone method make your blocks follow the 7g protein, 9g carb , 1.5 fat recommendation and eat every 3-4 hours. Don't wait until you're hungry because by then it's too late and the damage is done. It will take time to reset the hormone balances. Sleep up to 9 hours and practice some type of self massage. We will be going over this over the next few weeks. If you need an extra day off take one. When it comes to training, don't be a "meat-head." There is no shame in scaling.