Saturday 4/30/16.... #1. Wallballs #2. 5RFT: 3 GTOH, 6 C2B pull ups, 9 KB swings

#1. Stamina
     EMOMx3: 18 Wall Balls, 20/14

Rest 2 minutes

     EMOMx3: 18 Wall Balls, 20/14


#2. 5 Rounds:
     3 GTOH
     6 Chest to bar pull ups
     9 KB swings

Friday 4/29/16... #1.DUBS #2. Row front squats,TTB,push jerks, MU

#1.  Stamina Builder
     5 RFT:
     50 Double unders
   **Rest :30 between rounds

#2. For time:

     50 Calorie Row
     40 Front Squats (135/95)
     30 TTB
     20 Push Jerks (135/95)
     10 Ring MU

Thursday 4/28/16........ Row, thrusters

Back squat: 5 5 5 5 5

Wod:      21-15-9
     Row for calories
     Thrusters (95/65)

Wednesday 4/27/16 .... #1. EMOM- dips, pull ups, HSPU #2. AMRAP-10 Deadlift, dubs, c&j

#1. EMOM - 15 alternating
     1st minute - :30 dips
     2nd minute - :30 pull ups
     3rd minute - :30 HSPU (or strict shoulder press)


#2. AMRAP - 10
     25 DUBS
     5 Deadlifts
     5 C&J


 

paleo samoa miracle tarts {vegan & gluten free!}

ingredients

for the crust
• 1 c. almond flour (i used honeyville)
• 2 tbsp unsweetened cocoa powder
• 2.5 tbsp coconut oil (melted)
• 1 tbsp maple syrup
• 1/4 tsp. sea salt
for the filling direct link via paleomg
• 1 can full-fat coconut milk (~1.5 cups)
• 1/2 cup maple syrup (or honey)
• pinch of sea salt
• 1 rounded tbsp organic coconut oil
• 2 tsp vanilla extract
• 1/3 c. (finely) shredded coconut
for the chocolate drizzle
• 1/4 c. enjoy life chocolate chips (melted in a double boiler)

instructions

for the crust
1. mix together the 5 ingredients for the crust.
2. spray mini-muffin tin with cooking spray (lay down parchment tabs if desired; see above)
3. mold about 1 tbsp of dough (12 grams) in each compartment like so...
4. place in freezer
for the caramel filling
5. in a small-medium heavy bottomed sauce pan, bring the coconut milk, maple syrup, and salt to a boil over medium-high heat, being sure that they are well combined. reduce to a medium heat, and let the mixture boil down for about 35-40 minutes.
6. add the coconut oil and vanilla, stirring it in till well incorporated. lower heat to create a simmer and continue cooking for another 5-15 minutes or as long as needed until it is a deep caramel color. don’t rush the process... depending on your burner is this process could be faster or slower. stir often toward the end to keep the bottom from burning too much. (a little burning is fine as long as you are stirring it in to the mixture. It will give it a darker flavor.)
7. remove from heat, transfer to a bowl and let cool for 5 minutes then stir vigorously until it’s creamy, shinny and smooth. (free arm workout!)
8. while the caramel is cooking, spread the coconut out on an ungreased cookie sheet and toast the coconut in a 325 degree oven. stir often till golden tan, about 5-7 minutes. remove from the oven and let cool.
9. mix 1 tbsp coconut oil and 1/4 of the toasted coconut into the caramel, saving the remainder of the coconut to sprinkle on top.
10. remove crusts from freezer and spoon caramel mixture into each crust, sprinkling the remaining toasted coconut on top. return to freezer.
11. melt chocolate chips in double broiler and spoon into a small baggie. remove tarts from freezer and cut a small corner of the baggie to drizzle chocolate over the caramel. return tarts to freezer until chocolate hardens.

Notes

caramel can be made ahead of time (without the shredded coconut) and stored in the fridge for up 2 weeks, or freezer for up to 2 months. reheat in a double boiler.

Tuesday 4/26/16... Back squats 6x3 WOD - farmer walk + DUBS

Strength: Back squats 6x3 across

WOD: 6 Rounds for time-

     100 meter farmers walk
     25 DUBS

from Paleo Hacks:

4-Ingredient Candied Sweet Potatoes and Beets

 

Prep Time:5 minutes

Cook Time:20 minutes

Ingredients:

• 1 sweet potato
• 1 beet
• 2 T olive oil / coconut oil
• 2 T maple syrup

Instructions:

1. Preheat oven to 400°F.
2. Peel and chop both the sweet potato and the beet and then place into a bowl.
3. Drizzle with olive oil and HALF the syrup; stir.
4. Place on a nonstick baking sheet and bake for approximately 20 minutes or until potatoes and beets are soft.
5. Drizzle with the other half of the syrup
6. Enjoy!

Monday 4/25/16.... Thrusters, Pull ups, wall balls

#1. EMOM-10
     4 thrusters (95/65)

#2. Conditioning wod:
     1-2-3-4-5-6-7-8-9-10
     Pull ups
     * 10 wall balls on the dashes

7 back stretches from Healthy Holistic Living :)

If your low back is feeling stiff, achy and about to spasm (or you’re already there), then do the following nine stretches. Try performing this sequence three times a day. Once the pain is considerably less, you can reduce the sequence to once a day and ultimately three to four times per week. 

Pelvic Tilt Warmup

Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor.

Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions.

Next, take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times.

Now, you are ready to begin stretching.

7 STRETCHES IN 7 MINUTES FOR LOW BACK PAIN RELIEF

1. Hamstring Floor Stretch

What it works?  Back of thighs (the hamstrings)

Hold for 30 seconds. Do this 2 times for each leg.

Helpful Tip: Contract your abdominals when bringing your legs up.

2. Knees to Chest Stretch

What it works?  Hips/ Glutes (aka Butt)/ Lower Back

Hold for 20 seconds. Repeat on other leg.

Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.

3. Spinal Stretch

What it works?  Lower Back/ Obliques

Hold for 20 seconds. Repeat on other knee.

Helpful Tip: Contract your abdominals before bringing your knees up and over.

4. Piriformis Stretch

What it works?  The Glutes

Hold for 30 seconds. Repeat with other leg.

Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee.

5. Hip Flexors Stretch

What it works?  Hips/ Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back straight.

6.  Quadriceps Lying Down Stretch

What it works?  Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to your butt.

7A. Total Back Stretch

7B. Then Try This…

 

What it works?  Entire back/ Shoulders/ Arms

Hold for 10 seconds.

SUCCESS!  Hopefully, you are now experiencing noticeable low back pain relief.

Sunday 4/24/16... Bench, Row, Run

Strength: Close grip bench 4x10

* Su - 70#, El -45#, Jo - 45#, M0 - 65#

WOD FOR TIME:

RUN 200
 BENCH PRESS - 30 REPS
 BENT OVER ROW - 30 REPS

RUN 400
 BENCH PRESS - 20 REPS
 BENT OVER ROW - 20 REPS

RUN 800
 BENCH PRESS - 10 REPS
 BENT OVER ROW - 10 REPS

* everyone finished in 31 minutes

Saturday 4/23/16........ Two girls

Diane
21-15-9.    For time
Deadlift
HSPU

** 12:00 for everyone


Annie
50-40-30-20-10
Dubs
Sit ups

** ruthie- 13:44, El- 14:00, KT- 12:14, Mo- 13:50

Friday 4/22/16....Row then Back squats + sit ups

#1. Row 1000 meters for time

#2. Conditioning WOD:

25 TTB

25 Back squats

100 Sit ups

25 Back squats

25 TTB

Thursday 4/21/16.... Chipper

for time:

200 Double unders

100 Air Squats

80 TTB

60 Wall Balls, 20/14

40 Burpees

20 Strict HSPU (sub strict press)

10 Muscle ups (sub 20 pull ups + 20 dips)

Wednesday 4/20/16.... KB swings, Bench press

SWOD: Cleans - 2 RM

WOD: for time
     21 - 18 - 15 - 12 - 9 - 6 - 3
     KB Swings
* 5 heavy bench press btw rounds

from Natural news:

7 Houseplants That Prevent Insomnia & Purify Your Air Naturally

Lavender
Lavender is very popular due to its common use in beauty and body care products. However, this amazing plant has a fantastic smell which has a relaxing and calmative effect, so inhaling it can improve your sleep. Moreover, it effectively treats anxiety and insomnia.

Snake plant
This amazing plant filters the air at your home and provides oxygen in great quantities. To be more precise, this plant produces oxygen overnight and it absorbs the carbon dioxide we exhale at the same time. Therefore, having a shake plant in your bedroom will significantly improve your sleep by ameliorating the air.

English Ivy
English ivy has long been a popular houseplant. It is easy to grow and does not need much sun to flourish. Ivy is a powerful air filter, capable of absorbing large amounts of formaldehyde. Keeping it in your bedroom will significantly improve your sleep.

Passion flower
Herbalists consider passion flower an important herb for insomnia caused by mental worry, overwork, or nervous exhaustion. In England it is an ingredient in forty different commonly-sold sedative preparations. Passion flower is used for minor sleep problems in both children and adults.

Aloe Plant
Aloe plant offers many benefits, including eradicating chemicals from the cleaning agents that pollute the air you breathe, cleansing the air in the bedroom and in the whole house. This plant works as a harmful chemicals detector, because once the amount of these dangerous chemicals in your home becomes high, brown spots appear on this plant and thus it informs you and warns you about the seriousness of the situation.

Chamomile
The tops of these pretty daisy-like flowers are have been used to make a calming and soothing tea for hundreds of years. The same tops are also used to make extracts, capsules and pills. Chamomile as a topical cream is also quite effective at reducing inflammation, redness and itchiness of the skin and the scalp.

Tuesday 4/19/16.... "Hot Buns"

SWOD: Deadlift - 4x3 climbing


WOD: "Hot Buns"

100 M. Walking lunge
800 M. Run
100 air squats

Monday 4/17/16... DUBS, Pull ups, Sit ups

for time:

75 DUBS
15 Pull ups
25 Sit ups

50 DUBS
15 Pull ups
25 Sit ups

25 DUBS
15 Pull ups
25 sit ups

Sunday 4/17/16... #1. AMRAP-4: KB Swings; #2. AMRAP-24 HPS + Wallballs

Team WOD #1 

4min AMRAP:

Max reps KBS 55/35   Only 1 athlete works at a time, cannot switch until athlete sets on ground 

Rest 2min

Team WOD #2

24min AMRAP of:

One person works and completes a round, one person rests and then switches

7 Hang Power Snatch 75/55lbs RX+ 95/65

7 WallBalls 20/14lbs 10/9′ 55+ 20/10 9′

*If a three person team 2 people will go at same time.

Saturday 4/16/16.... SWOD- deadlift, WOD- dubs, pull ups, sit ups

EMOM - 10
     5 deadlifts

WOD for time: one time through

75 DUBS
15 pull ups
25 sit ups

50 DUBS
15 pull ups
25 sit ups

35 DUBS
15 pull ups
25 sit ups

4/15/16...."Lumberjack 20"

WOD: For Time
“Lumberjack 20″
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m

Thursday 4/14/16.... #1. Row,dubs,lunge #2. "Helen"

#1. WOD: For Time

4 rounds
Row 200m
20Double Unders
100m Walking Lunge

#2. WOD: 3 Rounds For Time
“Helen”
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

Wednesday 4/13/16 .... AMRAP-25 bench,dubs,thrusters,row

Warm up: 10 minutes on step mill


AMRAP - 25

5 Bench press (heavy)
50 dubs
5 Thrusters (heavy)
200 meter row

Tuesday 4/12/16... Cardio - Run, wall balls, ground to overhead, slam balls

Warm up: 4 rounds
     10 lunges
     10 pvc pass throughs


WOD:
Run 400
21 Wallballs
21 plate ground to overhead (or bar gtoh)
21 slamballs

Run 400
15 Wallballs
15 plate ground to overhead (or bar)
15 slamballs

Run 400
9 Wallballs
9 plate ground to overhead (or bar)
9 slamballs

from Dr Axe:

Natural Ways to Increase HDL Cholesterol

Your genes do play a role in determining how much HDL your body makes and the proportion of different subtypes. Your genes are obviously already decided for you and out of your control, but your lifestyle choices are in your control. Here are some of the best, and even some easy, ways that you can get those HDL cholesterol numbers up:

1. Don’t Smoke

As is always the case, smoking only makes health problems worse, and that includes HDL levels. Studies show that cigarette smoking adversely affects HDL by lowering its level, which further increases your risk for developing coronary heart disease. So if you smoke, you’re already increasing your risk for heart problems. (1)

2. Exercise More

To maintain a healthy body, you should exercise on a daily basis. If you want another specific reason to start exercising or increase your frequency of exercise, it’s your HDL levels. Increased physical activity directly helps raise your HDL cholesterol — just another one of the many benefits of exercise. Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better than none. (2)

3. Decrease Body Weight

If you’re currently overweight, by losing even a few pounds can improve your HDL cholesterol. For every six pounds of weight you lose, your HDL can increase by 1 milligram per deciliter. (3) That’s means you want to lose weight, and if you’re extremely overweight, getting your HDL cholesterol levels in order is another reason to treat obesity.

4. Eat Healthier Fats

To improve your HDL level and your overall cholesterol, you definitely want to avoid trans fats, which are commonly found in hard margarines, baked goods and fried fast foods. Conversely, you want to consume more healthy fats like those found in avocado, olive oil, nuts and salmon. Why? Healthy fats help balance out the LDL cholesterol by lowering it and increasing HDL cholesterol thus promoting a healthier heart. (4)

5. Reduce Refined Carbs

A diet high in refined carbohydrates like white bread, sugar, etc., has a negative effect on your HDL level, so by reducing your intake of these types of carbohydrates you can improve your HDL. (5) Opt for high-quality, healthier carbs like those found in sprouted breads and fruit.

6. Keep Alcohol Consumption Moderate 

Overdoing it on alcohol consumption has never helped anyone’s general status and especially not that person’s health status. If you consume alcohol, always do it in moderation.

In fact, moderate alcohol consumption has actually been linked with higher levels of HDL cholesterol. (6) Moderate consumption for healthy adults is one alcoholic drink per day for women of all ages and men over 65 and up to two drinks per day for mean 65 and under. Organic red wine is a smart choice, but don’t start drinking just to improve HDL levels because overdoing does much more harm than good — both for cholesterol levels and your overall health.

7. Increase Niacin Intake

Niacin is a B vitamin that your body uses to turn food into energy. It also helps keep your digestive system, nervous system, skin, hair and eyes healthy. Most people get enough niacin or B3 from their diets, but niacin is often taken in prescription-strength doses to treat low HDL levels. Niacin supplementation can can raise HDL cholesterol by more than 30 percent. (7)

Niacin can be taken at lower doses rather than prescription levels, but supplementation can cause unwanted niacin side effects, especially when taking at high dosages. Some negative results of taking niacin include experience flushing, an uncomfortable feeling of heat, itching or tingling in the skin. Other side effects can include gastrointestinal, muscle and liver problems.

When it comes to niacin, a safer bet is to aim to add more to your daily diet. The top 10 niacin-rich foods include turkey, chicken breast, peanuts, mushrooms, liver, tuna, green peas, grass-fed beef, sunflower seeds and avocado. Try having more of these tasty, high-niacin food items for a natural HDL boost!

8. Consider Your Prescriptions

Could one of your current prescriptions be a cause of your low HDL levels? Possibly! Medications such as anabolic steroids, beta blockers, benzodiazepines and progestins can depress HDL levels. If you take any of these medications, I suggest talking to your doctor and considering if there is anything you can do that could take the place of your current prescription.

As you now know with HDL, a lot of times you personally can do a lot to positively impact your health without popping a questionable pill that might help one problem but cause another.

Monday 4/11/16.... Swing + Pull

Warm up: 5 rounds
     30 single jumps
     10 pvc pass throughs

WOD:
     21-18-15-12-9-6-3
     KB swings
     * 5 pull ups on dashes


My girls working out hard this weekend.....

Ashley and Grace doing handstand push ups!

Rachel doing rope climbs at her Crossfit competition 

Sunday 4/10/16... #1. Back squat, #2. "Annie"

#1. back squat:
     1x10 @60%
     1X8 @70%
     1x6 @75%
     1x4 @80#

#2. "Annie"

     50-40-30-20-10
     DUBS
     Sit ups
*last time: Ruthie -17:49; Jo -14:35; Mo -12:06

Saturday 4/9/16.. (from crossfit southie) DUBS, pull-ups, WB, TTB, KB swings

2 Rounds for time:

     75 DUBS (150 singles)
     25 pull ups
     50 wallballs
     75 DUBS (150 singles)
     25 TTB
     50 KB swings

Friday 4/8/16.. swod: power cleans, wod: AMRAP-12... DL,push ups, dubs

#1. SWOD: Power cleans
     2-2-2-2-2 (climbing)

#2. AMRAP-12
     6 Deadlifts
     12 push ups
     24 dubs

#3. Ca$hout:
     25 calorie row
     50 sit ups

Thursday 4/7/16.... SDLHP, Snatch, Front squats

5 Rounds:

7 SDLHP
7 Snatch
7 Front squats

Wednesday 4/5/16.....GTOH, burpees + dubs

21-18-15-12-9-6-3


Plate ground to overhead 


* 5 burpees + 30 Dubs btw rounds

Saturday 4/2/16... Team chipper

30 Deadlifts (135/95)

40 Box Jumps (24/20)

50 Shoulder-to-Overhead (125/80)

60 Burpees

70 Hang Power Clean (75/55)

Friday 4/1/16 #1. squat cleans, #2. HSPU, dubs, pull ups, KB swings

SWOD:Squat cleans 3-3-3-3-3-3 (increasing weight each set)

Conditioning WOD:

ME HSPU (sub for hand stand push ups= shoulder press (Do as many reps as you can)

*rest 30 seconds

Do 3 round of:
30 dubs+15 pull ups

*rest 30 seconds

ME HSPU (Do as many reps as you can)

*rest 30 seconds

Do 3 rounds of:
30 dubs+15 KB swings

*rest 30 seconds

ME HSPU

**your score= total number of HSPU or shoulder presses