The other day someone in class made reference to Talladega Nights: The Ballad of Ricky Bobby and so naturally I was "Shaking and Baking" people all day thereafter:

"It rhymes. They're both verbs."

Coincidentally it was also the regular date when we order (among other supplies) paper towels for the gym.  Who says owning a CrossFit affiliate isn't glamorous? 

"Shake and Bake" reminded of "Shake and Fold" which (starting a few years ago) actually changed my behavior when using paper towels, so I figured this was a great day to re-share the concept.  It's pretty cool when such a simple thing, when performed daily, can make a huge impact on the grander scheme of things. 

Shake & Fold!

WOD For 10-05-17:

For Time:


Power Cleans @ 185/135 lbs

Deficit Handstand Push-ups @ 4/2 in