Above: The Daily Plate - Food Diary page (an example for an average female trying to lean out)
Below: Pen & Paper style WAM (breakdowns for an average male trying to improve performance & body comp, or a large male trying to lean out).
Same effect - slightly different approaches. 

NOTICE: Gym is closed on Friday & Saturday due to Florida CF Games Sectional competition in West Palm Beach. Wish good luck to all the CFEvo athletes!

To follow the performance of our crew online - go to Leo's Twitter - I'll be updating it quite often & will try to post up on Facebook when I can.

Power Clean 3-3-3, then

Four rounds for time of:
25 Double Unders
25 Abmat Sit-ups

Post loads & times to comments. Sub GHD sit-ups for Rx+ if desired (except for competitors).

Bob & John

Should be meat in that scale!

WAM: Practical Guide by Leo S. Weighing & measuring your food will dramatically assist you in achieving whatever goals you have for yourself be it fat loss, performance gain, muscle gain etc.

21-15-9 reps for time of
Swings (53/35)
Ring Dips

Post times to comments.

Leo in college Vs Leo now. (Just dug out some other pics from my college days).

Front Squat + Split Jerk 1-1-1-1-1, then

With a continuously running clock do one Burpee on the first minute, 2 Burpees on the 2nd minute, 3 on the 3rd... Continue as long as possible. Score is the number of minutes fully completed plus the number of burpees from the incomplete set.

Post loads & scores to comments.

Sean's Big Lift (turn the volume down if kids are around - due to my explicit misbelief of such feat)

NOTICE: CF Evolution will be closed on Friday, March 12 due to Florida CF Games Sectional Qualifier. There will be no open gym on Sat either. We'll be back to regular schedule next week.

How many rounds can you do in 15 mins of:
Run 300 m,
15 Pull-ups
5 Overhead Squats

Load for OHS: Rx=95/53, Rx+ = 135/83

Post scores to comments.

"Two Brave Men Who Ate Nothing But Meat For An Entire Year" - quite a fascinating article.

Practice Handstand Push-ups, then

Three rounds of 3 min on/1 mins off max rounds:
3 Power Snatch (95/63)
6 Knees-To-Elbows
9 Push-ups

Score is the sum total of all rounds. Incomplete rounds do not carryover to the next 3 min interval.

Post scores to comments.

Zen!

The Vibrams are taking over! If you have them - do you like them? And if you don't have a pair, do you want one?

How many rounds can you do in 15 mins of:
25 Double Unders
10 Burpees
1 Rope Climb 15'

Post scores to comments.

Jon - the look of determination

Some great advice in that article: "I have clients that tell me their kids are picky eaters, well so are mine, but if I do not bring cupcakes and frozen pizza in the house, they will eat what I serve.  I am in charge not the 7 or 3 year old." Also check out the comments where other parents are posting how they overcame the obstacles in their struggle with current health & school systems.

Three rounds for time of:
50 Air Squats
 7 Muscle Ups
 10 Hang Power Cleans

Post times & thoughts to comments.

How many people rely on Insulin medication instead of on their brain to solve their own health problems? Because no one else is going to do it for them.

Here's a very simple article on Low Insulin Diet (aka Low Carb Diet, Atkins, Protein Power, Paleo etc) & why they work.

NOTICE: Next On Ramp starts March 29th. 9am On Ramp will meet on MWF & 7 pm will meet on MWTh. Special 3 year CFEvo anniversary price. Click on the link for more details: On Ramp

Deadlift 1-1-1, then

Run 2 miles for time.

Post loads & times to comments.

What do you think is on Lisa's & Anne's minds?

"Jackie"
1000 m Row
 50 Thrusters (45/33)
  30 Pull-ups

For time.

Post times to comments.

Here's some shoes that are perfect/popular for CrossFit (with comments in brackets):
Asics Onitsuka Tiger & other flat Asics (Budokan, Shihan etc)
Flat New Balance, Adidas (like Samba) etc
Inov-8 (especially Flite 220, Flite 230)
Vibram Five Fingers (you can pick them up & try them on locally at Travel Country on 436)

and here's some more obscure ones:
Evo Terra Plana (expensive, but look very cool!)
Feelmax (I wish they'd have the Niesa in white - I'd order in a heartbeat)

So in case you're shopping for a pair of new kicks - make sure you don't buy the heavy, cushioned sneaker, but rather a minimalist lightweight shoe perfect for a CrossFitter!

NOTICE: Next Saturday, March 6th - Handstands & Tumbling 11am-12:30pm

Practice Cleans, then

Double Alternating Tabata
Hang Power Clean (95/63)
Abmat Sit-ups 

Sum total of all reps on both exercises is the score.

Post scores to comments.