Tuesday 12/31/13...WOD: 5 Rounds -20 OH walking lunges, 10 box jumps, 10 HPC

Warm up: 3 rounds
5 push ups 
10 sit ups
15 squats

WOD:

 5 Rounds for time:

10 Box jumps
10 Hang power cleans
20 Overhead walking lunges (w/plate overhead)
rest 1 minute

Monday 12/30/13...21-15-9-9-15-21 - thrusters, pull ups

        21-15-9-9-15-21

Thrusters (95/65)
Pull ups

*run 200 after each round

Sunday 12/29/13....AMRAP -15 : 10 KB swings, 20 DUBS, 60 steps farmers walk

Bench Press: 5x3
* do 25 sit ups between sets

Conditioning: AMRAP -15

10 KB swings
20 DUBS
60 steps farmers walk (25/35/45)

*this is how I feel after working out at crossfit southshore this week

Saturday 12/28/13.... AMRAP - 18

Warm up: 3 rounds
10 jumping pull ups
10 squats

Strength: Back squat  5x3

Conditioning: AMRAP -18
3 chest to bar pull ups
6 Overhead squats
9 push ups

Friday 12/27/13.....5 rounds: Run 400 + 21 Deadlifts (185/125)

Warm up: 3 rounds
20 lunges
20 air sqauts


Conditioning: 5 Rounds

Run 400 
21 Deadlifts (185/125)

Thursday 12/26/13....."Down the Hatch"

         "Down the Hatch"

       10-9-8-7-6-5-4-3-2-1

HPC
Box jumps
Bench press 

Wednesday 12/25/13....Merry Christmas

AMRAP - 25

Run 400
10 wall balls
10 SDLHP
10 push press
10 box jumps

Tuesday 12/24/13...."Burner"

      "Burner"
5 rounds:
7 thrusters (75/55)
30 DUBS

Is this one daily habit increasing your risk of cancer? Friday, December 20, 2013 by: Carolanne Wright Tags: cancer risk, chlorinated water, daily habit

(NaturalNews) Bearing in mind that skin is the body's largest organ and absorbs substances readily, it's always a good rule of thumb to avoid exposing skin to anything we wouldn't ingest. And yet, a common routine is poisoning us on a daily basis - specifically, chlorinated showers and baths. Used in water treatment facilities to destroy harmful bacteria, viruses and fungi, chlorine is a potent disinfectant. But the darker side of water chlorination is rarely acknowledged, namely, that it causes serious harm to humans in ways which often remain unnoticed until major illness strikes. Silent poison A hot, steamy shower or bath is a great way to relax and unwind - or so we thought. In reality, we are exposing ourselves to an array of toxins with significant consequences. We would never suspect that we are bathing in an Environmental Protection Agency (EPA) classified pesticide. According to the Global Healing Center post "Chlorine, Cancer, and Heart Disease": "There is a lot of well-founded concern about chlorine. When chlorine is added to our water, it combines with other natural compounds to form Trihalomethanes (chlorination byproducts), or THMs. These chlorine byproducts trigger the production of free radicals in the body, causing cell damage, and are highly carcinogenic. The Environmental Defense Fund warns that, 'Although concentrations of these carcinogens (THMs) are low, it is precisely these low levels that cancer scientists believe are responsible for the majority of human cancers in the United States.'" A case in point is a study involving women from Hartford, Connecticut, which found that those with breast cancer have much higher levels of chlorine byproducts (by 50 - 60 percent) than women who are cancer-free. Likewise, research in Spain discovered a higher incidence of bladder cancer in people exposed to chlorine through bathing, showering, ingestion and swimming in pools. Toxins are not only easily absorbed through pores opened by hot water but also through inhalation of chloroform - a toxic byproduct of water chlorination. In the article "Is your daily shower making you sick?," Chris Kresser, L.Ac, observes: "While our bodies can filter out much of the chlorine from our drinking water, the THMs and other disinfectant byproducts we inhale during showers and baths may be much more harmful, since the chlorine gas we inhale enters directly into our blood stream. " As stated by the EPA, chloroform exposure affects the central nervous system and liver. It can also provoke depression and irritability. Unfortunately, chloramine (ammonia combined with chlorine) is often added to the water supply as well, creating an even heavier toxic load. Minimize risk Short of swearing off bathing permanently, a few simple methods are effective in reducing contact with chlorine. Needless to say, a high-quality shower filter is the first line of defense. Bathwater filters are also available. However, most only remove chlorine - unless the filter specifically utilizes vitamin C for reducing chloramine as well. Ultimate protection from both chlorine and chloramine would entail a whole-house water filtration system. Budget-friendly options include: Dissolving 1000 milligrams of vitamin C in bathwater to neutralize chlorine and chloramine (up to 99 percent) Taking less frequent or shorter showers Reducing the temperature of bath and shower water Turning off water while lathering Chlorine most likely won't disappear from our water supply anytime soon. As a seemingly cheap disinfectant, it's here to stay. But through awareness and proactive steps, we can substantially reduce exposure and lessen health risks. Sources: http://www.epa.gov http://aje.oxfordjournals.org http://www.ncbi.nlm.nih.gov http://www.epa.gov http://www.ncbi.nlm.nih.gov http://pi.library.yorku.ca http://www.globalhealingcenter.com

Learn more: http://www.naturalnews.com/043304_cancer_risk_chlorinated_water_daily_habit.html#ixzz2oFWMeqC7

Monday 12/23/13...Push press + box jump, RUN, OH walking lunge + burpees

       21-18-15-12-9-6

Push Press (95/65)
Box jumps

 Run 400 then....


       21-18-15-12-9-6

OH walking lunge
burpees

Sunday 12/22/13....SWOD - Barbell shrugs + max ring rows WOD - 5 RFT: 25 weighted sit ups, 25 back extensions, Run 200

SWOD: 4 Rounds

20 Barbell shrugs

max rep ring rows 

WOD:

5 RFT

25 weighted sit ups

25 back extensions

Run 200

Saturday 12/21/13...."Lunging Annie"

         WOD: "Lunging Annie"

      50-40-30-20-10

Sit ups
DUBS

*lunge 30 steps after each round

Friday 12/20/13..SWOD - Jerk 3-3-2-2-1-1 WOD - 6 RFT: 400 meter run, 20 GTOH

SWOD: Jerk 3-3-2-2-1

WOD:  6 RFT
 400 meter run
 20 plate ground to overhead

           
    

Thursday 12/19/13....WOD - 3 RFT: run 400, 20 box jumps,20 DB cleans, run 400, 20 box jumps,20 DB cleans

Warm up: 2 Rounds

20 squats
20 lunges
20 sit ups

WOD: 3 RFT

Run 400
20 box jumps
20 DB cleans
Run 400
20 box jumps
20 DB cleans

Wednesday 12/18/13...."12 Days of Christmas"

"12 Days of Christmas"

1. Burpee
2. Thrusters
3. Cleans
4. V- sit ups
5. Pull ups
6. Wall ball
7. KB Swings
8. Push ups
9. Dead lifts
10. Walking Lunge (each leg)
11. Push Press
12. Front Squat
*This is done like the song... 1-burpee, 2-thrusters+1-burpee, 3-cleans+2- thrusters+1-burpee.......

** going to do this one at CFSS

Tuesday 12/17/13.... Metcon: 4 rounds - Thrusters, pull ups, Run

4 Rounds for time:

15 Thrusters (95/65)
15 Pull ups
Run 400

Monday 12/16/13...SWOD - back squats, AMRAP-12

SWOD - Back Squat : 3-3-3-3-3

Conditioning:

AMRAP - 12
6 KB snatches (each arm)
6 Goblet squats
12 situps

Sunday 12/15/13.....Choose one

from the WOD shop.....

#1 -  "Gizmo"

3 rounds for time
Run 800
10 burpees
20 lunges
30 push up
40 squats
50 DUBS

or...........

#2 - EMOM for 10 minutes
3 deadlifts
10 ballslams
* Jan could do a bent over row

* if we did #2, we could do Kathy's spin class after

apple bumpkin breakfast bake

Author: courtney (the foodie and the family)

Recipe type: eggs, breakfast, dessert

Serves: 12

 

Ingredients

• 3 apples, chopped - I used 4 apples
• 3 bananas 
• 8 eggs
• 1 cup almond flour
• 1 can pumpkin
• 1 can coconut milk
• ¼ – ½ cup maple syrup, to taste
• 1 tablespoon vanilla
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ¼ teaspoon sea salt
• ½ teaspoon baking soda
• ¼ cup slivered almonds
• ¼ cup coconut ribbons

Instructions

1. Preheat oven to 425 degrees.
2. Grease a 9 x 13 baking dish with coconut oil.
3. Spread chopped apples in the baking dish.
4. Combine bananas, eggs, almond flour, pumpkin, coconut milk, maple syrup, vanilla, cinnamon, nutmeg, salt, and baking soda in the Vitamix, and blend until smooth.
5. Pour egg mixture over the apples in the baking dish.
6. Sprinkle slivered almonds and coconut ribbons on top.
7. Bake for 45 minutes to an hour or until the eggs are set.

* if you use three ripe bananas I'd go easy on the maple syrup. I used 1/2 cup syrup and 1 banana and it wasn't too sweet. I also baked this at 400 degrees

Saturday 12/14/13...."Linda's Sister"

Conditioning WOD: "Linda's Sister"

10-9-8-7-6-5-4-3-2-1

HPC 115/85
Push press/jerk
Front squat

or...if we have enough bars:


"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time