7/18/12 They're HERE...CrossFit AllStar WOD & FUEL Books, LOG IT!

-Written by KC

Front and Back custom cover

Measurable results won't happen unless you take the time to MEASURE YOUR RESULTS BY LOGGING THEM!

The CUSTOM WODbook comes with “double” logging (two entries per page) for about 150 workouts per book. The movement standards and PR tracking are combined into one section allowing 8 entries each for 1, 3, and 5RM.

CONTENT FEATURES:

Benchmark workouts are listed with room for tracking scores for girls, heroes, other benchmarks, travel workouts, football, and Games WODs. Charts include max reps, pound-kilo, and Rippetoe strength charts in both lb and kg. 8 Months of Wendler 531 strength program tracking is included. This book is stacked deep with features including: nutrition guide, body mass index, check-ins, acronyms, goals, ten physical skills, guide to scaling and class levels.

BUILT TO LAST:

5.5 x 8.5 inch book has a waterproof cover, for durability.
150 pages printed with soy inks on recycled paper.
Coil Binding. 

Inside Front & Back custom covers

Points of performance and movements standards included

Journal pages for daily wods and Personal Records

Custom front and back cover

FUELBOOK 

Is it time to get those food habits in check? Paleo challenge time? Just good practice? Log it!

Inside front and back covers

You’ll find shopping lists, menu samples, a good paragraph descriptor of good nutrition whether you call it primal, paleo, neolithic, caveman, or whatever – we give you the key points of the benefits of this lifestyle. We know you get challenged all the time, we’ll give you the pitch for why you are the future. Also included, about 130 days of meal logging.

CONTENT FEATURES:

– 100 days of daily tracking, in 3 main sections
– Subsections allow up to 6 meals per day
– Room to record how you feel after meal/snack
– Zone/Paleo Guides to Eating
– Kitchen measurements

BUILT TO LAST:

8.5 x 2.75 inch book has a waterproof cover, for durability.
115 pages printed with soy inks on recycled paper.
Wire-O-Bound.

WODBOOKS are $25. FUELBOOKS are $15. Buy at the box, Contact Us, or call to order 808-357-7851

Workout of the Day

Warm Up:

Tabata Box Jumps: Increase speed each round

Partner Up: 5 Burpees and Band Resisted Runs 4 X 40m.

Strength

1) 5X1 Push Press – heaviest possible (1 or 2 misses are ok), rest 2 minutes.

Conditioning WOD: (courtesy Outlaw Way.com)

3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#

*Rest 1 minute.

1 minute ME Burpees

*Rest 1 minute, then begin the next round.