Monday 100607


Double unders


5 rounds for time:

15 hang power cleans, 115#/75#

21 Pull-ups

Post time to comments.


Donnie is new to Evolve but he's not new to CrossFit – and not to KB swings! Welcome Donnie!

If you were at our nutrition workshop recently, you heard us talk about the 80/20 rule when it comes to how we fuel. Here's a great post from Nutritionize, CrossFit Ulimited's nutrition blog ( Is it time for you to change your nutrition? Let us know because we can help!

If you have ever taken an economics class you are probably familiar with the Pareto Principle better known as the 80/20 rule.

The Pareto principle (also known as the 80-20 rule,[1]the law of the vital few, and the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.

Although this rule is more commonly seen in the business world, fitness is slowly making its way into the club. 80% of what you look like and weight management is due to nutrition and 20% is due to exercise. Yes, I know it doesn't quite fit the pattern but you get the gist of it. What you eat matters, as much and if not more than how you work out. I often hear of people busting their ass in the gym and going home to a pizzas and pastas and then complaining about why they don't see any results. Eventually they swear off the exercise because it's not working and send themselves into a downward spiral of poor nutrition and poor health. Within the same 80/20 club, nutrition experts agree that it is not important to be 100% to achieve results, instead eat nutritiously 80% of the time and then allow yourself to indulge 20% of the time.

But don't take my word for it, experiment for yourself. If you exercise like a mad man and eat sub optimally, try cleaning up your diet. If you are on point nutritionally and exercise minimally, try letting loose on your diet (for experimental purposes only!) and exercise more. I am a big advocate for exercise, it has a million benefits, and I couldn't every imagine giving it up, but when it comes to weight management its more than just exercise it's about nutrition. 

7 thoughts on “Monday 100607”

  1. WOD (on my own):
    5 rounds of
    400m run
    20 sit-ups
    10 burpees
    time was around 18 minutes but the clock was jacked up : (
    can’t wait to get back to the box!

  2. Hit up the last crossfit gym I wanted to check out in Toronto, Crossfit Colosseum.
    They were awesome as well! We had the option of doing
    Death by 400’s, which is 4 rounds of 400m row followed by a 400m run.
    The other option was “Tabernac” which apparently in french, translates to something worse than the american “F” word.
    5 rds for time
    21 burpees
    20 over head lunges 45/25
    It was a fun one!
    Coming home tomorrow evening, then working all day Wednesday, so I wont see yall until Thursday! Until then, take care!

  3. oooo the hands are not happy now!! awesome wod today, pull ups were quite the challenge. good job everyone! times were way fast!
    good luck to the new foundations crossfitters!

  4. Just a little history lesson, or etymology if you will.
    The reason Tab@$?!c is worse than the F word is due to it’s association with the Catholic Faith. The Tabernacle is where holy communion or “the bread that has become Jesus” is kept. Thus when one uses this word, it not only has the F word connotation but also one of blasphemy. It’s quite common in French for their swear words to have to do with things in the Church.
    I just thought I’d throw that out there for fun : )

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