Saturday 6/29/13

2 RDS

400M Run

10 Power Snatches 95/135

1 RD

30 Box Jumps 20/24

30 Wall Balls 14/20

2 RDS

10 Lunges 95/135

10 HPC 95/135

(NaturalNews) In a world where digestive problems run amok, it's little wonder that people are desperately looking for remedies that will help fix their gut issues. Although it is not simple, these five superfoods can help clean up the 'internal trash', balance your bacteria, and heal any damage that has been done, so you can get your gut back to normal.

Garlic

Garlic is an amazing superfood that can dramatically alter your inner ecology with its antibacterial, antiviral, and antifungal properties. Quite simply, it helps safely remove all those little critters that are destroying your digestive system.

In fact, Washington State University has confirmed that garlic is far more effective than pharmaceutical antibiotics in fighting a common bacteria known as campylobacter bacterium, which currently infects 2.4 million Americans per year.

Keeping your gut clear of these harmful bacteria will go a long ways to healing your digestive system.

Coconut kefir

Coconut kefir is somewhat of a lesser-known superfood, but is powerful nonetheless.

Coconut kefir is the simple process of using young coconut water and fermenting it to a state that leaves it teeming with billions of beneficial microorganisms. These friendly bacteria help balance your inner ecosystem, which in turn facilitates digestion, nutrient absorption, and toxin removal.

Bottom line, if you want to clean up your gut, repopulating it with beneficial bacteria is a requirement. Taking an ounce of kefir in the morning, at meals, and before bed is a great way to start.

Sauerkraut

Sauerkraut is essentially fermented cabbage, which contains a vast array of nutrients and a hardy strain of probiotics, and does an exceptional job of cleaning and 'furnishing' your gut with beneficial bacteria so that it can heal and work efficiently again.

Add it as a side to any meal, or get creative and incorporate it into dishes where you would normally add vegetables.

Aloe vera

Aloe vera is a highly medicinal plant, and most of the benefits seem to come from the gel.

Aloe gel contains active compounds that help temper inflammation and block bacteria from infecting various areas of our body, including our digestive tract. They are also believed to help regenerate cells for faster healing times, which is vitally important in healing your gut after significant damage has occurred.

Aloe gel has also showed promise in healing gastric ulcers. According to a study in the World Journal of Gastroenterology in April 2006, when given internally, aloe gel reduced gastric inflammation and generated ulcer healing in mice.

Sangre de drago

Sangre de Drago is a latex-like red sap that comes from the Croton species of tree in the Amazon rainforests. This medicinal sap has been used for a variety of ailments, including ulcers in the stomach and intestines.

The two main phytochemicals responsible for its healing properties are an alkaloid known as Taspine (documented as anti-inflammatory, anti-tumorous, and antiviral) and a lignan known as Dimethylcedrusine, which plays a central role in sangre de drago's wound healing capabilities.

When smeared onto a sterile plate and allowed to dry, then doused with E. coli bacteria, it was found that the bacteria promptly died in the presence of the sangre de drago.

A clean gut can create a clean bill of health

Eighty percent of our immunity, and conversely, where 80 percent of things go wrong, starts in the gut. It is perhaps the most important factor to consider when deciding to clean up your health.

Start with these five superfoods, and continue to add to your arsenal in order to keep your gut free of damaging pathogens, and full of beneficial bacteria.

My gut says go for it.


Learn more: http://www.naturalnews.com/040956_superfoods_intestinal_health_healing.html#ixzz2XLs4LQrg

Friday 6/28/13...Strength - shoulder press 5x3 then... push up, farmers walk, run

Strength: Shoulder Press 5x3

then....
5 Rounds for time:

20 dynamic push ups
50 yard farmers walk (45/55/65)
400 meter run 

Thursday 6/27/13....Partner WOD: Climb the ladder

Partner WOD: AMRAP – 20

Climb the ladder with a partner….

Partner 1 performs 5 deadlifts (255/155) + 30 DUBS

Partner 2 then performs the same 5 deadlifts + 30 DUBS

Partner 1 performs 2 rounds of 5 deadlifts + 30 DUBS

Partner 2 performs 2 rounds of 5 deadlifts + 30 DUBS

Partner 1 performs 3 rounds of 5 deadlifts + 30 DUBS

Partner 2 performs 3 rounds of 5 deadlifts + 30 DUBS

      *Continue pattern until time runs out

Wednesday 6/26/13...For time: Run, pullups,burpee squat clean thrusters,dips

Let's do more Burpees !

For Time:

Run 400
25 Pull ups
25 burpee squat clean thrusters 95#
25 dips
50 Box jumps 24"
25 dips
25 burpee squat clean thrusters
25 pull ups
Run 400

Tuesday 6/25/13...Strength: Bench Press 5x5, then for time: Row 2000 meters + 50 Wall ball + 50 Burpees

Strength: bench press 5x5

Conditioning: For Time...

Row 2000 meters
50 Wall ball
50 Burpees

Monday 6/24/13...."Michael"

Michael 
3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

Saturday 6/22/13..."Nasty Girls"

Max Effort pull ups - 3 attempts

then:


"Nasty Girls"
3 Rounds for time

50 Squats
7 Muscle ups
10 Hang Power Cleans 135/95

* sub for muscle ups= 4 pull ups + 4 dips

friday 6/21/13 SWOD - Back squat 5x3 then 4RFT 15 KB swings + 15 wallballs + 15 DUBS + 15 push ups + run

Strength: Back Squat - 5X3

Conditioning WOD:

4RFT
15 KB Swings
15 Wallballs
15 Dubs / 60 singles
15 Push ups
Run 400     
                 

Thursday 6/20/13...6 Rounds

6 Rounds:

7 Power Cleans 95/65

10 Push ups

rest 1 minute

6 Rounds

7  Overhead squats

10 sit ups

rest 1 minute

6 Rounds

7 Deadlifts

10 squat jumps

Wednesday 6/19/13...the "BEAST"

The "BEAST"

800 meter run
25 wall balls
25 TTB
25 SDLHP
400 meter run
25 thrusters
25 burpees
25 KB Swings
800 meter run

Tuesday 6/18/13... Farmers walk 400 meters, rest 5 minutes then 5RFT - 10 shoulder to overhead + 10 barbell rows + 20 situps + 20 DUBS/100 singles

Farmers Walk - 400 meters  35/45/55

rest 5 minutes

5 RFT
10 shoulder to overhead 135/95
10 barbell rows (same bar)
20 situps
20 DUBS / 100 singles

Benefits of the Farmer's Walk Exercise

While many of you may undermine the physical benefits of manual labor and prefer just working out in a gym, you ought to know that these natural laborious exercises work the body in amazing ways to make it fitter. The benefits that you derive from doing this exercise are numerous, and have been enlisted here.
The first benefit of the farmer's walk is that it strengthens the core muscles. Strong core muscles equal a strong body that is less prone to developing injury.
You develop a great sense of balance and control over your body by performing this exercise.
Your stamina and metabolism only increase as you continue doing this exercise regularly.
The exercise utilizes muscles all over the body. These include those in the arms, shoulders, abdominals, legs, glutes, and back. 
Apart from the aforementioned benefits, the farmer's walk also helps develop ankle and grip strength.

Monday 6/17/13...Run 1 mile + 30 KTE + 30 KB swings + 30 Back extensions +

for time....

Run 1 Mile
30 Knees to elbows / sit ups
30 KB Swings
30 Back extensions

Run 800m
30 Knees to elbows
30 KB Swings
30 Back extensions

Run 400m
30 Knees to elbows
30 KB Swings
30 Back extensions

Sunday 6/16/13....Happy Father's Day!

Blissing Out: 10 Relaxation Techniques To Reduce Stress On-the-Spot

If your hectic lifestyle has got you down, experts say relaxation techniques can bring you back into balance -- some in five minutes or less.

from WebMD

1. Meditate

If you're thinking meditation means twisting your body into an uncomfortable position and uttering "oohs" and "omms" for an hour, guess again. Any repetitive action can be a source of meditation, says Herbert Benson, MD, author of The Relaxation Response and director emeritus of Benson-Henry Institute for Mind Body Medicine in Chestnut Hill, Mass. This includes walking, swimming, painting, knitting -- any activity that helps keep your attention calmly in the present moment.

When you catch yourself thinking about your job, your relationship or your lifelong to-do list, experts say to simply let the thought escape, and bring your mind back the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.

2. Picture Yourself Relaxed

Is your mind too talkative to meditate? Try creating a peaceful visualization, or "dreamscape." To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot, a fantasy island, that penthouse in New York City -- or something "touchable," like the feel of your favorite silk robe or cozy sweater.

The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic your daydream -- in terms of colors, sights, sounds; even touch and feel -- the more relaxation you'll experience.

3. Breathe Deeply

Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing, says Michael Lee, author of Turn Stress into Bliss and founder of Phoenix Rising Yoga Therapy in Bristol, Vermont. So to turn tension into relaxation, he says, change the way you breathe.

Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips, says Joan Borysenko, PhD, director of Harvard's Mind-Body Clinical Programs. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.

4. Look Around You

"Mindfulness is the here-and-now approach to living that makes daily life richer and more meaningful," says Claire Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress. It's approaching life like a child, without passing judgment on what occurs. Mindfulness means focusing on one activity at a time, so forget multi-tasking! Staying in the present-tense can help promote relaxation and provide a buffer against anxiety and depression.

Practice it by focusing on your immediate surroundings. If you're outdoors, enjoy the shape and colors of flowers, hear a bird's call or consider a tree. In the mall, look at the details of a dress in the window, examine a piece of jewelry and focus on how it's made, or window-shop for furniture, checking out every detail of pattern and style. As long as you can keep your mind focused on something in the present, stress will take a back seat.

5. Drink Hot Tea

If you're a coffee-guzzler, consider going green. Coffee raises levels of the notorious stress hormone, cortisol, while green tea offers health and beauty, says Nicholas Perricone, MD, author of 7 Secrets to Beauty, Health, and Longevity.

Chamomile tea is a traditional favorite for calming the mind and reducing stress. And black tea may be a stress-fighter, too, researchers from University College London report. Participants who drank regular black tea displayed lower levels of cortisol, and reported feeling calmer during six weeks of stressful situations than those who drank a placebo with the same amount of caffeine.

6. Show Some Love

Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives, says psychologist Deborah Rozman, PhD, co-author ofTransforming Stress. When you do, you'll be reducing your stress levels.

Why? Experts say social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible, she says. Studies have also shown that physical contact -- like petting your dog or cat -- may actually help lower blood pressure and decrease stress hormones.

7. Try Self-Massage

When your muscles are tense and you've no time to visit a pro, try this simple self-massage technique from Darrin Zeer, author of Lover's Massage and Office Yoga.Relax, and travel straight to Zen-land.

• Place both hands on your shoulders and neck.
• Squeeze with your fingers and palms.
• Rub vigorously, keeping shoulders relaxed.
• Wrap one hand around the other forearm.
• Squeeze the muscles with thumb and fingers.
• Move up and down from your elbow to fingertips and back again.
• Repeat with other arm.

8. Take a Time-Out

Adults need time-outs, too. So when you sense your temper is about to erupt, Jeff Brantley, MD, author of Five Good Minutes In the Evening, suggests finding a quiet place to sit or lie down and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat. Quiet your mind and remember: Time is always on your side, so relax. The stress can wait.

9. Try a Musical Detour

Music can calm the heartbeat and soothe the soul, the experts say. So, when the going gets rough, take a musical stress detour by aligning your heartbeat with the slow tempo of a relaxing song. And you might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium.

10. Take an Attitude Break

Thirty seconds is enough time to shift your heart's rhythm from stressed to relaxed, Rozman says. The way to do that: Engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling -- a vision of your child or spouse, the image of your pet, that great piece of jewelry you're saving up to buy, a memento from a vacation -- whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face. Rozman says that creating a positive emotional attitude can also calm and steady your heart rhythm, contributing to feelings of relaxation and peace.

Saturday 6/15/13...Deadlift 6x3 then "Jack"

Jack
Max Rounds in 20 Min
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

friday 6/14/13...bench press 7x7 then SDLHP + Wallballs

Strength: Bench press 7x7

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

SDLHP 95/65#
Wall Ball
*Run 400 after the odd rounds

Thursday 6/13/13.."Running Fran"

Running Fran for time...

Run 400

21 Thrusters

21 Pull ups

Run 400

15 Thrusters

15 Pull ups

Run 400

 9 Thrusters

9 Pull ups 

Run 400

Wednesday 6/12/13..."Tequila Shots"

Strength: Front Squats -10-8-6-4-2

then 3 RFT
"Tequila Shots"

10 Squat cleans 135/95
30 Burpees
*option: run 400 after each round

Tuesday 6/11/13...."Crazy 8's"

"Crazy 8's"

8 Rounds for time.........

8 pull ups
8 box jumps
8 burpees
8 dips
8 push ups
8 lunges
8 dubs/32 singles
8 wall balls
* scores from last time we did this - 
Ash - 21:50
Suze - 21:16
M0 - 21:50
Jan - 21:58  

How your skin reflects the health of your large intestine - from the health ranger (Natural news)

Did you know that the health of your large intestine is reflected in the health of your skin? Your large intestine and skin are organs that interact with the environment. They both absorb and emit chemicals, water, and other metabolic products. The large intestine is the body's largest internal organ; its purpose is to absorb food, nutrients and water. The function of the skin is to hold not only all of your other organs, tissues, capillaries and muscles in place, but also to allow your body to breathe. It is a respiration organ -- it both inhales and exhales.

Part of the function of your skin is to excrete waste. Sweating, for example, is not just for cooling your skin; it also opens your pores and excretes toxins. This is one reason why people who use deodorants and antiperspirant chemicals on their skin develop breast cancer, liver cancer or other forms of cancer; these products block the body's ability to open up and excrete toxic wastes through the skin. Sweating is good for you!

When you look at someone who is suffering from skin problems, it is a clear indication that something similar is going on in the large intestine. For example, people who suffer from severe acne are usually heavy consumers of milk and dairy products.

The link between skin disorders and intestinal health problems

Processed dairy products are what I call stagnating foods (raw dairy is a different story, however). They do not digest easily in the human body. They have no fiber whatsoever, and they contain a protein that is very difficult for humans to digest. When milk enters the digestive tract, it can actually stay lodged there for an extended duration and putrefy because there is no fiber to move it out. It begins to create pus-filled sores on the inside of the large intestine wall. The exact same thing happens to the skin -- it creates sores with pus called acne. It is a reflection of what's happening in the large intestine, except you are seeing it from the outside.

Conventional doctors who do not understand holistic health only look at what's happening locally; they think bacteria in the skin cause acne. We all have bacteria on and in our skin, so the presence of bacteria isn't the cause of acne. Do you think clear-skinned people have sterilized their facial skin? Hardly. If you are suffering from acne, try going dairy-free for thirty days and see for yourself just how much your acne is reduced or eliminated.

The benefits of healthy intestines

When a large intestine is healthy -- when it is not carrying putrefied, undigested food matter and instead contains healing, cleansing phytonutrients like chlorophyll from fresh fruits and vegetables -- it is going to perform its function well. A person who has a healthy large intestine will reflect that in their complexion. Their skin will look young. This helps explain why people who routinely engage in a lot of juicing -- drinking the juice from raw fruits and vegetables -- have such healthy looking skin. It is not only because the juice is nourishing their skin, it is also because the juice is cleansing their large intestine. Their entire digestive system gets healthier, and their skin reflects that improved level ofhealth.

Probiotics are good for both the large intestine and the skin for many of the same reasons. The large intestine is kept healthy by maintaining a friendly terrain that welcomes helpful bacteria. We must have friendly bacteria in the gut in order to be healthy individuals for a variety of reasons, some of which are only beginning to be understood by medical researchers. Healthy skin also provides the right terrain for friendly bacteria, while discouraging the growth of harmful bacteria.

The importance of water for digestion and skin

There are other similarities between these two organs: their positive reaction to sufficient dietary water. Water actually helps lubricate the movement of fecal matter through the large intestine. In a person who is chronically dehydrated, the peristaltic action of the large intestine is reduced; thus fecal matter spends a longer amount of time in the body, emitting toxins and poisoning the body.

So many people are chronically dehydrated, it's no surprise that millions of people suffer from diseases of the large intestine and bowel like Crohn's Disease and Irritable Bowel Syndrome.

Likewise, water is important for healthy skin, lubricating it and keeping it soft and supple. Without water, all tissues in the body become crippled at the cellular level; they begin to shrivel and lose their ability to function properly. They are unable to do the basic things that every cell needs to do to survive, which is to take in nutrients and excrete metabolic waste products.

Keep your tissue flexible for better performance

You'll notice that people who drink a lot of water and do not consume dehydrating beverages such as soda, coffee and sugary drinks tend to have much better skin. They also have healthier large intestines, even though you cannot see that from the outside. Another interesting similarity between the two organs is that they both benefit from nutrition which allows them to operate with a healthy amount of tissue flexibility. Minerals like silica and certain types of nutrients such as collagen can also help in this process. Of course, good protein assimilation is crucial for this, too.

Healthy large intestine tissue is flexible tissue; the same thing is true with skin. Healthy looking skin, when stretched, snaps back into place without showing signs of wear, tear, or stretching. When a person suffers nutritional deficiencies, especially certain minerals and amino acids, they begin to lose the flexibility of the protein fibers in cells throughout their body. This can affect their skin and their large intestine, as well as other organs.

If you see somebody who appears to be aging rapidly, such as a person who smokes cigarettes, you are witnessing the stiffening or hardening of the fibrous connective tissue in their skin. As the same time, they are losing physiological efficiency in their kidneys and liver, reducing their ability to remove toxins from the blood. They are losing metabolic process efficiencies in their large intestine, small intestine, the brain, the heart and all the organs of the body, and the skin reflects all of this. Looking at your skin is actually a very good way to get a quick glimpse at the overall health of not only your digestive tract and your large intestine, but your entire body.

If you want a healthy digestive system, all you really have to do is adopt a healthy lifestyle. The same things that irritate skin also irritate your digestive tract. If something is giving you acne, rashes, eczema or any kind of skin problems, chances are it is doing the same thing to your large intestine and perhaps your entire digestive tract.

Remember, the body is holistic. One organ can reflect the health status of another, or even of the entire body. You can tell a lot from the skin, and even from fingernails or eyes. All you have to do is learn to pay attention to your body and interpret the obvious signs of health or disease.

As a side note, Chinese Medicine relies heavily on tongue diagnosis, which is based on the same holistic principles being presented here. The character of the tongue can reveal an extraordinary amount of information about the health of a person's internal organs. Tongue diagnosis is extremely advanced, amazingly accurate and is a medical technology that has been developed and improved for nearly 5,000 years. In fact, an experienced Chinese Medicine doctor can tell more from your tongue and pulse than a Western doctor can tell from $10,000 worth of blood tests and an MRI. (No kidding.)

  

Monday 6/10/13...

As many rounds as possible - 25 minutes

5 Bench Press (heavy)
10 Renegade Row
25 Weighted situps
50 DUBS/200 singles

saturday 6/8/13...Lunges, DB step ups, wall balls, HSPU

Warm up: 4 Rounds
25 sit ups
25 air squats


Conditioning WOD: 4 RFT

40 Lunges w/plate over head
30 Step Ups w/dumbells
20 Wallballs
10 HSPU