Warm up: 5 rounds
"barbell bear complex" w/ pvc pipe, light body bar
* bear complex= power clean - front squat - push press - back squat - push press (that's one round)
WOD: 3 rounds
10 power cleans
10 overhead squats
30 dubs
from Lexi's clean kitchen:
It is so important to be aware of what we are putting into our bodies. The standard American diet is shown to lack essential nutrients on a daily basis that our bodies need. This list is based on items I use regularly in my kitchen. Fuel your body, my friends!
Benefits of coconut oil:
- Improves metabolism
- Regulates blood sugar
- Contains antimicrobial properties
- Rich in antioxidants
- Can improve many skin conditions
- Tip: buy organic, cold-pressed, unrefined, extra-virgin coconut oil
Benefits of Avocado:
- Healthy fat
- Good source of potassium
- Contains many phytonutrients
- Powerhouse of vitamin E
- Rich in folate, and vitamins A and C
Benefits of Wild-Caught Salmon:
- Contains Omega-3 fatty acids which improve heart function
- Loaded with vitamins and minerals
- High-quality protein
- Contains essential amino acids
- Note: always buy wild-caught over farm raised (non-gmo, No added chemicals, no preservatives, no growth hormones or antibiotics, and no pesticides)
Benefits of Green Tea:
- Burns fat
- Good source of antioxidants
- Boosts brain power and immunity
- Lowers stress
- Reduces bacteria and plaque in your mouth
- Maintains a healthy circulatory system
Benefits of Broccoli:
- Contains powerful antioxidants that help prevent cancer
- Curbs over eating: contains a lot of protein!
- Boosts Immune system
- Prevents colds
- Produces collagen that is great for your skin
- High fiber, low sugar content
Benefits of Garlic:
- Natural antibiotic
- Immune booster
- Aids in digestion
- Good source of vitamin B6, selenium, manganese, and vitamin C
- Helps lower blood sugar
Benefits of Organic Spinach:
- High content of iron; cures anemia
- Good source of folic acid and vitamins C & K
- Contains a high amount of dietary fiber
- Contains nutrients that are valuable in prevention of neurological diseases such as Alzheimer’s disease
Benefits of Sweet Potatoes:
- Rich in Vitamins B6, C, D and, E
- Rich in antioxidants
- Rich in beta-carotene
- Aids in weight loss
- Good source of magnesium
Benefits of Brussels Sprouts:
- Full of antioxidants
- Good source of fiber
- Promotes healthy digestion
- Good source of folic acid
- Fights inflammation
Benefits of Almond Milk:
- Contains calcium and vitamin D
- Great for your skin: 1 serving contains 50% of our recommended daily value of vitamin E
- Low calorie
- Rich in calcium
Benefits of Coconut Water:
- Aids in digestion
- Boosts metabolism
- Helps fight viruses
- Great source of potassium (fuels body with electrolytes)
- Rich in vitamins and minerals; alkalizing to your body
Benefits of Apple Cider Vinegar:
- Helps break down fat
- Regulate pH balance in the body
- Cures flu symptoms and allergies
- Clears skin
Benefits of Raw Honey:
- Rich in B vitamins
- Antiviral, antibacterial, and antioxidant properties
- Promotes body and digestive health
- Strengthens the immune system
Benefits of Sesame Seeds:
- Good source of calcium
- Lowers cholesterol
- Loaded with essential minerals
- Among all seeds, sesame seeds are found to have the highest amount of phytosterols (which is known to lower bad cholesterol)
Benefits of Lemon:
- One of the most alkaline-forming foods (restore body’s pH)
- Fight the flu (rich in vitamin C and flavonoids)
- Cleanse your bowels
- Contain powerful antioxidants
- Contains 22 anti-cancer compounds
Benefits of Dark Chocolate (70% or higher):
- Rich in essential vitamins and minerals
- Reduces Stress
- Contains anti-depressant agents
- Excellent source of flavonoids (natural antioxidants)
- Maintains a healthy heart
Benefits of Raw Almonds:
- Good source of monounsaturated fat (healthy fat)
- Excellent source of flavonoids (natural antioxidants)
- Good source of vitamins B2 and E
- Protein Packed
- Raw almonds hold all of their vitamins and minerals (some is lost when cooked)
Benefits of Pink Himalayan Sea Salt:
- Controls the body’s water levels
- Promotes stable pH balance in cells
- Naturally promotes healthy sleep patterns
- Supports healthy respiratory function
- Assists the body to better absorb nutrients
Benefits of Organic Blueberries:
- Reduces body fat
- Rich in antioxidants
- Been proved to preserve vision
- Supports & improves healthy digestion
Benefits of Cherries:
- Great source of dietary fiber
- High in antioxidants
- Aids in exercise recovery
- Natural source of melatonin
- Low calorie
Benefits of Pure Maple Syrup:
- Rich in antioxidants
- Helps cure inflammation
- Contains calcium, potassium, manganese, and zinc
Benefits of Coconut Flour:
- Extremely high in fiber
- Gluten-free
- Good source of protein
- Low Glycemic Index (balances energy levels, keeps you full longer)
Benefits of Dates:
- Natural source of energy
- Good source of dietary fiber
- Rich in iron, potassium, and protein
Benefits of Chia Seeds:
- Loaded with iron, calcium, omega 3′s, magnesium, and antioxidants
- Mineral powerhouse
- Natural detoxifier
- Improves health of hair, skin, and nails
Benefits of Ground Flax Seeds:
- Good source of protein
- Nutrient-packed
- Good source of healthy fat
- Ground flax digests better than whole seeds
Benefits of Extra-Virgin Olive Oil:
- Lowers bad cholesterol
- Healthy fat
- Promotes healthy digestion
- Good source of vitamin E
Benefits of Walnuts:
- Rich in omega-3 and omega-6 fatty acids
- Rich in antioxidants and essential minerals
- Promotes heart health
- Can reduce risk of diabetes
- Rich in healthy polyunsaturated fat
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