Warm-Up
Coach’s choice

WOD prep
15 minutes to Build to a heavy 3 dead lift, no hook or mixed grip today. This will be the load you will use for the WOD. You may use Olympic bars, trap bars, farmers bars or axle bars for this WOD. Find a load that will challenge you.

Using the Letters below please figure out the name of this WOD.
WOD _ _ _ _ _ _ _
N A H N A M G

Teams of 2 — Similar strength if possible

AMRAP 5
Deadlift static hold no hook grip today Heavy, use your 3 rep heavy from the WOD prep.
Max Burpee box jumps (24,20)

Rest 90 seconds

AMRAP 5
Chin over bar static hold. (You may use an under hand grip, over hand grip or mixed grip)
Double unders or single unders.

Rest 90 seconds

AMRAP 5
Deadlift static hold — HEAVY. Heavy, use your 3 rep heavy from the WOD prep.
Max burpee box jumps (24,20)

*One partner must be in a static hold in order for the other partner to complete reps. Every time you come out of your static hold you must switch.
*If you can last for more than 2 minutes on the deadlift static hold you probably went too light and you can adjust the load for the 3rd 5 minutes segment.
*If you cannot pull yourself over the bar you may use a box to jump into position.
*Score is your teams total combined reps for all 3 rounds

Post WOD
Banded hamstring stretch.

CFS Brief:
Day 1 nutrition challenge. You have MyFitnessPal loaded into your phone and a way to track your total daily steps using your phone, fitbit or smart watch. Remember the 1st 7 days is just tracking and getting and idea of where you currently stand with your total daily grams of carbohydrate consumption and total steps per day. Be honest with your tracking and include everything that you eat. In the 1st week you are not obligated to change anything, you just need to become more aware of what you are eating.

The Primal Blueprint 8 Key Concept (Below are the 1st 2 concepts, this will help you put some context around this challenge and empower you to be successful over the next 28 days. I will release the other 6 concepts over the next 6 days.
By Mark Sisson

1. Yes, You Really Can Reprogram Your Genes
The popular conception of a gene is “a weird collection of DNA and chromosomes and other stuff that determines whether or not you’re going to get this type of cancer, how long you’ll live, and if you’ll get a coronary bypass at some point in your life.” There’s this idea that genes are immutable, that they represent a sort of cosmic destiny for an individual. But, aside from some heritable traits like eye and hair color or the number of fingers on your hands and feet, genes are actually programmable. They “express” themselves in different ways according to information gathered from our environment, our food, and our behaviors. They “turn on” or “turn off” in response to these environmental signals. Thus, though you might have “the gene for type 2 diabetes” – which is really just a genetic proclivity towards the disease, not a sentence – providing the right environmental signals will prevent the gene from ever turning on.

How we eat, exercise, sleep, interact with our social circles, stress, and spend time outdoors (plus tons of other environmental signals) determines how our genes express themselves; how our genes express themselves in turn determines our level of health. Genetic predisposition is not your destiny.

2. The Clues to Optimal Gene Expression Are Found in Evolution
While we can’t sit at a control panel and fiddle with our gene expression like a mad scientist just yet, we can make some very good guesses based on a powerful heuristic: human evolution. Reason being, two million years of selection pressure exerted upon the hominid line designed a healthy, successful, productive, vibrant organism. We didn’t just “happen,” after all. We look like we do and work like we do and have the genes that we do that express themselves the way that they do because of very powerful selection pressures. The habitats in which we lived, the foods we ate, the movements we had to perform in order to survive, the sunlight to which we were exposed, the stressors we faced – these environmental factors shaped our genetic code, and it is to these various environmental stimuli that our genetic expression responds most favorably. The clues to realizing our Primal Blueprint lies scattered amidst our evolutionary history.
Until that day when we can sit a computer terminal and decide which genes we want to express today, and how, the best we can probably do is use human evolution as a base level tool for making lifestyle decisions. You’ll probably refine the details later, but evolution is a darn good place to start.