Thursday 3/31/16... Thrusters and Row

15 Thrusters 95/65
30 cal row
90 dubs
30 cal row
15 thrusters

Wednesday 3/30/16....Burpee deadlifts/clean + pull ups

        21-18-15-12-9-6-3

Burpee deadlift or burpee power clean

Pull ups


Su - 27:56 w/95#
Ruthie - 34:46 w/50#
Mo - 34:46 w/65#

* That was a good wod :)

Wednesday 3/30/16... Back squats then AMRAP-20: burps, kb swings, air squats

#1. Back squats 5-4-3-2-1 climbing


#2. AMRAP-20

     8 burpees
     10 Kb swings
     12 air squats

*Cash out: Tabata abs

TUESDAY 3/29/16.. 3x6 amraps

AMRAP 6 min.

7 Deadlifts 135/95

10 Push ups

rest 1 minute

AMRAP 6 minutes

7 Push Press 95/65

10 sit ups

rest 1 minute

AMRAP 6 minutes

7 SDLHP 95/65

10 squat jumps

MONDAY 3/28/16.... #1. EMOM-10: 3-5 STRICT PULL UPS, #2. 5RFT: 12 WB 12 TTB

#1. EMOM-10
     3 - 5 STRICT PULL UPS

#2. 5 RFT
     12 WALLBALL
     12 TTB

Easter WOD 3/27/16...... AMRAP -15

AMRAP - 15

     5 front squats

     10 push press

     15 ball slams

     20 dubs

Saturday 3/26/16...CARDIO!!!

5 rounds of:

300M Row


100M Front Rack Stone Carry 

200M Run


30 Double Unders

*** stone carry - every 10 steps drop the stone then pick up and carry

friday 3/25/16..... Power clean/burpees, push jerk/box jump, thrusters/pull ups

Warm up: Bar hangs + PVC pass throughs

Conditioning:

2 Rounds:
     6 Power cleans
     6 bar facing burpees
2 Rounds:
     2 push jerks
     9 box jumps
2 Rounds:
     6 thrusters
     12 C2B pull ups

1 Round:
     9 Power cleans
     12 bar facing burps
     9 Jerks
     15 box jumps
     9 thrusters
     18 C2B pull ups

THURSDAY 3/24/16.... #1, Hatch squat program #2. Snatch, push up, GHD sit ups

#2. Back squat: - 1x10 @60%, 1x8 @ 65%, 1x8 @ 70%, 1x8 @75%

      Front squat: 1x5@60%, 1x5@65%, 1x5@ 70%, 1x5@70%

#3. Metcon: one time through for time

     20 DB snatch
     30 hand release push ups
     40 GHD sit ups
     10 DB snatch
     20 hand release push ups
     30 GHD sit ups

Wednesday 3/23/16... #1. close grip bench, #2. AMRAP-15 row, slam ball, hang power cleans

#1. SWOD: close grip bench  4x10


#2. AMRAP-15

     20 calorie row
     15 ballslams
     10 HPC

Tuesday 3/22/16..#1. Hatch squat program #2. Core

#1. Back squats:
     1x10 (60% of your 1RM
     1x8 (70% of your 1RM)
     1x6 (75%)
     1x4 (80%)

#2. Front squats:
     1x5 @ 60%
     1x5 @ 70%
     1x5 @ 70%
     1x5 @ 70%

#3. CORE:
     50 Abmat sit ups
     50 dubs/100 singles
     50 Abmat sit ups
     50 plate lunges
     50 Abmat sit ups
     50 burps
     50 Abmat sit ups  :)

Monday 3/21/16....KB swings, wall balls, run

METCON:

40 KETTLEBELL SWINGS (55#/35#)
40 WALL BALLS (20#/14#)
400M RUN

20 KETTLEBELL SWINGS
20 WALL BALLS
200M RUN

Saunas

By Sasha Brown

Posted Thursday, March 17, 2016 at 11:55am EDT

Keywords: remove toxins from the body, sauna health benefits, saunas sessions

Historically, saunas have been presented as a vessel that provides many health benefits. Originating in Europe, the Nordic region, in particular, the sauna culture is quite well established in Finland and has spread all over the world in modern times. The reason for this is that sauna usage has presented many health benefits recognized by the users and therapists as well. Saunas are designed to be small rooms that provide heat sessions that may either be wet dry. Take part in a session to see how great you feel when experiencing health benefits like the ones below.

Boost Immune System

Partaking in sweat sessions in a sauna will help to create a stronger immune system for the body. The heat and sweat will lead the body to produce more white blood cells, which are its medium to fight infections and ailments. Regular users of saunas will have a higher white blood cell count, stay healthier in general, and heal faster.

Flush Toxins

Sweat is another way that the body works to remove toxins. Having heavy sweating sessions is a very effective way to help remove toxins from the body that might have been absorbed in many ways. Having these intense sweating sessions in a sauna will flush toxins in an effective way, leaving you feeling invigorated and refreshed.

Great Looking Hair

The glands on the scalp, called sebaceous glands, release compounds that condition and moisturize the hair. This gland is activated when time is spent sweating, releasing the compounds and making hair look amazing.

Help You Look Younger

The largest organ of the body, the skin, needs regular exercise, and saunas are a great way to do this. It might sound weird, but as dead skin cells accumulate on the body, the skin loses its elasticity. Spending time in a sauna will improve blood flow to the skin, aiding in growth of new skin and removal of the old. The oils are natural moisturizers and antibiotics, and are mobilized when sweating in a sauna.

Promote Social Interactions

Though not available in a private sauna, using one that is open to the public provides a great medium to get to know others. Friends and relatives can hold great conversations in the steam, and can even make new friends if joining a sauna alone. This is one of the lesser known sauna health benefits.

Improve Performance in Endurance Sports

In general, our bodies have a certain level of heat that they can tolerate. Using saunas regularly can increase the natural threshold for heat. This will lead to a significant improvement in endurance sports, leading to feeling less fatigued and being able to maintain energy levels for a longer period of time, thus improving performance.

Rid your mind of preconceived notions about the use of saunas, and focus on the benefits that can be derived. Partaking in a session or two can prove to make some positive changes in the body, both inside and out. While one might not see the benefit of a sauna opposed to the sun, a sauna provides a controlled environment to sweat the bad stuff out.

Sunday 3/20/16.... #1. Core work, #2. Jumping Lynne

AMRAP -4
20 sit ups
20 Russian twists
20 v-ups

WOD: Jumping Lynne
5 rounds - not for time
     Bench Press (max reps)
     Pull ups (max reps)
     50 DUBS

saturday 3/19/16.... Crossfit OPEN 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Ruthie 165 (75#/30# press)

Ellen 165 (65#/20# press)

Mo - 165 (95#/45#) masters scaled

Friday 3/18/16/16....deadlift,HPC, S2OH, TTB

#1. Conditioning: 5 rounds for time

5 Deadlifts
5 HPC
5 Shoulder to overhead
5 TTB



#2, for time: 3 rounds

15 wallballs
50 dubs
15 wallballs

#3. EMOM -4

Bar Hang :30 seconds

Thursday 3/17/16... Front squats...

SWOD: Back squats 6x1 - pause :30 seconds at bottom

Conditioning WOD:  5 Rounds

200 meter Farmers Carry (25/35/45)
10 Front squats 
200 meter run
10 Push press 


The difference between the front squat and back squat-

Wednesday 3/16/16... Deadlift + push ups

#1. Bench Press : 4x6

#2. EMOTM for 6 minutes
 7 Deadlifts (light) 
7 Push Ups

 Rest 2 minutes

EMTOM for 5 minutes:
 5 Deadlifts (medium) 
5 Push ups

 Rest 2 minutes

EMOTM for 4 minutes :
3 Deadlifts (heavy) 
3 Push ups

#3. WOD: 1 min AMRAP of: Wall Balls (20/14) 
     1 min AMRAP of: Russian Kettlebell Swings (32/24) 

Tuesday 3/15/16.... Row, wall ball, sdlhp, push press

from the Competetors training:

2016 OPEN ATHLETES

1. Conditioning
EMOMx16

4 rounds of:

Minute 1: 15/12 Cal Row

Minute 2: 15 Wallballs, 20/14

Minute 3: 15 SDHP, 95/65

Minute 4: 15 Push Press, 95/65

Monday 3/14/16...Cleans + Row

from Crossfit south shore:

For time:

21 Cal Row
3 Power cleans (185/115)
18 Cal Row
3 Power cleans (185/115)
15 Cal Row
3 Power cleans (185/115)
12 Cal Row
3 Power cleans (185/115)
9 Cal Row
3 Power cleans (185/115)

Sunday 3/13/16...."Loredo"

 “Loredo”
6 Rounds
24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run

Saturday 3/12/16... Snatch, bench, Pull ups, then Row

Conditioning: 5 rounds for time

     12 DB snatch
     9 Bench press
     6 Pull ups

then: EMOM-6 
     Row for distance 

     Row :45seconds, Rest :15 seconds

Friday 3/11/16.....Dubs,squats, push press

from HQ:

1 round of:
   100 DUBS
   50 squats
   25 push press 95#

then 2 rounds of
   60 DUBS
   30 squats
   15 push press

then 3 rounds of:
   40 DUBS
   20 squats
   10 push press

Thursday 3/10/16.... KB swings + TTB

   from crossfit southie:

   10-9-8-7-6-5-4-3-2-1

     KB swings
     TTB
    * 100 meter sandbag carry after each round

NaturalNews Blogs > News > Health

Six spices that improve heart health

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By Lynn Griffith

Posted Friday, March 4, 2016 at 10:58am EST

Keywords: benefits of turmeric, cayenne pepper, cholesterol, Garlic, ginger, heart disease, mint, saffron

Throughout the years, the statistics continue to show a rise of heart disease, cancer, and diabetes.  Numerous studies are connecting our health with the food that we eat.  While the obesity rates have not fallen, Americans are consuming fewer calories and cutting back of processed foods and fast foods.  (1)

American’s are consuming fewer calories and cutting back on processed foods and fast foods!

A 2014 Gallup poll found that 45 percent of American’s are now seeking out organic foods.  Organic foods are free of chemical additives such as antibiotics, pesticides and herbicides.  While organic foods may cost more, American’s are beginning to see the importance of buying organic.  If you have made the transition to organic and desire to make continued changes that improve your health, consider your spice cabinet.

Forty-five percent of Americans are now purchasing organic foods!

Studies have shown the numerous health benefits associated with spices.  Increasing your spice intake could help improve your health, fight body fat, and protect against heart disease and cancer.

Six spices that can improve your heart health!

1. Cayenne pepper:  Cayenne pepper has anti-inflammatory properties that are good for heart health.  The active ingredient, capsaicin, has been shown to improve cholesterol levels due to its ability to reduce buildup of cholesterol in the blood and increase elimination of unnecessary cholesterol from the body.  You can add 1/4 tsp. of organic cayenne pepper to tea, smoothies, juices or soups or simply add it to sautéed vegetables or potatoes to give them a kick.
2. Garlic:  Organic garlic is know to have powerful medicinal benefits.  It has high concentrations of allicin that helps reduce cardiovascular risks and manage cholesterol and triglyceride levels.  Garlic has also been found to reduce the risk of atherosclerosis and reduce blood pressure.  Some people choose to eat crushed garlic cloves daily, but if this is not appealing, try juicing garlic into your favorite juice recipe,  chopping it and adding it to your favorite summer salads and soups.
3. Ginger:  Ginger is a aromatic and spicy herb that can be used in savory or sweet dishes.  A study found in the Journal of Nutrition showed that ginger extract reduces cholesterol levels in the blood and slows down the development of atherosclerosis.  Ginger has also been shown to help stabilized blood sugar by stimulating the pancreas cells and lowering lipids in the blood.  You can add fresh ginger to juices, smoothies, or salads.  Many people enjoy ginger with sushi and the spice is commonly found in Indian, Thai, Indonesian, and Japanese cuisines.
4. Mint:  Mint is perfect herb for winter and summer.  One study found that peppermint extract was connected to improved cholesterol levels.  Mint tea is an excellent way to increase mint in your diet.  You can also add mint to your favorite beverage, salad or even dessert.
5. Saffron:  Saffron is commonly found in Eastern cuisine.  Studies show that that it is helpful in managing cholesterol levels.  You can add saffron to rice, couscous, broths or soups.  If seeking recipes that incorporate more saffron, consider searching out Indian cuisine.
6. Turmeric: Like cayenne pepper, turmeric has anti-inflammatory properties that have been shown to help fight breast cancer, colds, flu and even Alzheimers.  You can add 1/4 tsp. of turmeric to tea, smoothies or juices.  You can also add it to sautéed vegetables, soups, or make your own curry broth.

Wednesday 3/9/16....Wallball, Deadlift, push ups, DUBS

Conditioning WOD: for time

42 wall balls
21 deadlift
15 barbell push ups
30 dubs

30 wallballs
15 deadlift
9 barbell pushups
30 dubs

18 wallball
9 deadlift
6 barbell push ups
30 dubs

Tuesday 3/8/16... Speed Rounds : Row +thrusters,dips, pull ups, power cleans

 Speed Rounds x4

Round 1-
     Row 250
     15 thrusters
     15 pull ups

Round 2-
     Row 250
     15 Power cleans
     15 dips

Round 3-
     Row 500
     10 thrusters
     10 pull ups

Round 4-
     Row 500
     10 Power cleans
     10 dips

   

Monday 3/7/16.... 4 Rounds - 9 HSPU, 12 TTB, 15 KB swings

   Conditioning: 4 rounds for time

   9 HSPU
   12 TTB
   15 KB swings

NaturalNews Blogs > Fitness > Fitness Nutrition

This Is What Will Happen When You  Eat An Avocado Every Day

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By Amy Goodrich

Posted Friday, March 4, 2016 at 10:56am EST

Keywords: avocado benefits, avocado nutrients, Avocado Oil, avocados, eat avocado every day, health benefits of Avocado, heart health, superfood, weight loss

Avocados are nature’s little miracle food. They have been touted for their healthy fat and heart protective
 properties. If you are not already adding this delicious fruit to your daily diet, then this article may change your mind.

They house a wide range of health-promoting nutrients and taste absolutely delicious. Add them to smoothies, salads, dressings or use them in desserts or whip up a healthy batch of guacamole.  The  options are endless when it comes to avocados.

Here are 8 reasons why you should consider to eat avocado every day.

1.      People who eat avocado tend to be healthier

One study found that people who regularly add avocado to their diet tend to be healthier, have better nutrient intake and lower metabolic syndrome risk. Metabolic syndrome is a set of symptoms which can  lead to heart disease and diabetes.

2.      Nutrient powerhouse

For years, avocados have been touted a superfood thanks to its high nutritional value. They are a good  source of monounsaturated fat (the healthy kind of fat), complete protein, antioxidants and many essential vitamins and minerals. They are low in carbohydrates and do not contain cholesterol or sodium.  They contain more potassium than a banana and are loaded with fibers to improve digestive health.

3.      Improves nutrient absorption

Not only are avocados highly nutritious, they help you absorb nutrients from other food, too. These nutrients include all fat-soluble vitamins, carotenoids, among other life-saving antioxidants. Studies have  shown that adding avocado oil or avocados to salads or salsas can increase the antioxidant absorption  up to 16 times.

4.      Weight loss aid

While avocados are no weight loss miracle on its own, when eaten as a part of a healthy diet they help curb hunger and make you eat less during main meals.  Studies indicate that people who eat an avocado       with their meals felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours. This  makes it the perfect addition to fight in-between-meal munchies.

5.      Protect your eyes and skin

Avocados are a good source of Lutein and Zeaxanthin. Studies show that these nutrients are vitally important to protect our vision. They slow down age-related ocular decline, prevent vision dysfunction, and UV damage.  Apart from that, these 2 little antioxidants will also keep your skin healthy and rejuvenated.

6.      Ease osteoarthritis

While it is still uncertain if the avocado fruit itself can reduce symptoms of osteoarthritis, research  has shown the beneficial effects avocado extracts have on our bones.

7.      Reduce risk of heart disease

Avocados contain monounsaturated fatty acids, mainly oleic acid, which is the same fat found in olive oil.  Studies show that oleic acid plays a major role in reducing inflammation, LDL cholesterol, and the risk of  atherosclerosis among many other heart issues. And its oil is suitable for high-heat cooking, too!

8.      Anti-cancer properties

There is strong evidence that some phytochemicals, presented in avocados, may help prevent cancer, especially cancer of the prostate, and soothe the side-effects of chemotherapy in cells.

Aside from housing a wide range of health-promoting properties, avocados taste and look great, too. They can be added to nearly every dish. Let your creativity rule.

Need some creative avocado inspiration? Or want some help to create creativ

Sunday 3/6/16....Crossfit games Open 16.2

Crossfit Games Open 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

Healthy avocado brownies from the Healthy Maven

HEALTHY AVOCADO 

BROWNIES

Cook time:  25 mins

Total time:  35 mins

Serves: 16 brownies

Ingredients

• 1 large avocado
• 1/2 cup unsweetened applesauce
• 1/2 cup maple syrup
• 1 tsp vanilla extract
• 3 large eggs
• 1/2 cup coconut flour
• 1/2 cup unsweetened cocoa powder
• 1/4 tsp sea salt
• 1 tsp baking soda

Instructions

1. Preheat oven to 350 degrees F.
2. In a blender or food processor combine avocado, applesauce, maple syrup and vanilla.*
3. Add these ingredients to a large bowl and whisk in eggs.
4. Add in coconut flour, cocoa powder, sea salt and baking soda and stir until well-combined.
5. Grease an 8 x 8 inch baking dish with coconut oil and add batter.
6. Place in oven to bake for 25 minutes (slightly less for fudgier brownies or slightly longer for more cake-like brownies).
7. Allow to cool for 20 minutes before cutting into 16 brownies.
8. Keep them on the counter in an airtight container at room-temperature for up to 2 days or for a longer shelf-life store in the fridge or freezer.

Notes

*You can also mash these together by hand but make sure that you mash it up very well and there are no clumps.