Friday 10/31/14..."Happy Halloween"

2015 OPEN ATHLETES
1. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders

2. Snatch Complex
1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

3. Clean Complex
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

4. Jerk Complex
1 set of: Push Jerk from back rack + Split Jerk from Front at 85%

5. Squats
7×3 Back Squats, across

This was last years WOD....

4 Rounds for time
15 Thrusters 95/65
25 weighted sit ups
50 Dubs
100 meter farmers walk
200 meter run

Thursday 10/30/14..."Recovery Day" or Bench w/metcon

SWOD
Bench Press
4-4-4-4-4

Conditioning WOD - for time

50 - 35 - 20
Wall ball
Pull ups
*option: 400 meter run after each set or each exercise!

Wednesday 10/29/14....Partner WOD

 1. Squats
8x4 back squats, across

2. PARTNER WOD:

100 DUBS/ 400 singles (one partner at a time)

50 DEADLIFTS (one partner at a time) 

100 LUNGES (both PARTNERS)

50 PUSH PRESS ( one partner at a time)

100 SIT UPS (both)

50 HPC (one partner at a time)

100 DUBS/ 400 singles (one partner at a time)

Here is the Competetors WOD:

2015 OPEN ATHLETES
1. Squats
8×4 Back Squats, across

2. TEAM WOD
With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):
6 minutes of Farmer’s Carry, as heavy as possible, for max distance
6 minutes of Sled Drag, bodyweight, for max distance
6 minutes of Ski Erg, for max calories
6 minutes of Cleans, 155/105, for max reps
6 minutes of Assault Bike for max calories
6 minutes of Stone Shoulders or Medball Cleans as heavy as possible for max reps

Tuesday 10/28/14.... 2015 OPEN: Row, pull ups, thrusters, lateral barbell burpees

2015 OPEN ATHLETES
1. For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Here's the chia recipe again - 
THE MIGHTY CHIA SEED

•  Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
•  Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.

• Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
• A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation (hs-CRP).
• 1 ounce (28 grams) serving of chia seeds contains (1, 2):
  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2

Overnight Chocolate Coffee Chia Breakfast Pudding

Print

Prep time

10 mins

Total time

10 mins

Ingredients

• 1 cup brewed coffee (chilled)
• 1 cup full fat canned coconut milk
• 1/4 cup  almond butter (or other nut or seed butter)
• 2 teaspoon vanilla extract
• 1/4c maple syrup or honey
• 2-3 tablespoon unsweetened cocoa powder
• 1/2 cup chia seeds

Instructions

1. Blend all your ingredients in your blender
2. Place  mixture into a resealable large jar (or 2 smaller jars)  (I added everything together and put it in a large covered pyrex bowl)
3. Place in refrigerator overnight or for at least 3+ hours.
4. Eat up. Breakfast is served.

* if you want it thicker add more chia seeds

Monday 10/27/14....2015 Open and Regional athletes WOD

2015 REGIONAL & OPEN ATHLETES
1. Squats
6×6 Back Squats, across

2. For time
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20

3. AMRAP 8
3-6-9-12… of:
Power Cleans, 135/95
Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.

Sunday 10/26/14..."Rest Day" or Spinning

Saturday 10/25/14... 2015 Open Athletes WOD or Metcon

2015 OPEN ATHLETES
1. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

2. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 95/65
Box Jump Overs, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65
TTB

Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14
Burpees

or this one:

SWOD: 4 Rounds

1. 20 Barbell shrugs

max rep ring rows 

2. WOD:

5 RFT

25 weighted sit ups

25 back extensions

Run 200

Friday 10/24/14... Clean and Jerks + "cindy"

2015 OPEN ATHLETES
1. Squat
Front Squat, 10×3 across

2. For time:
10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set

* One round of "Cindy" = 5 pull ups, 10 push ups, 15 air squats