Thursday 6/30/16.... #1. Shoulder press, #2. power clean, ring dips/bar dips, STOH, push ups

 #1. Strength: Shoulder press - 1RM


#2. for time:  12-10-8-6-4-2

                        Power cleans (135/95)
                        Ring dips/bar dips
                        STOH
                        Push ups

#3. Tabata abs
       sit ups + roll outs

Wednesday 6/29/16: #1. Deadlift program week 7, #2. Helen

#1. Deadlift program - Week 7 Day 1

Su - 130# 3x3
Mo, Ru - 105# 3x3

#2. "HELEN" 3 rounds for time

      Run 400
      21 KB swings
      12 Pull ups


#3. TABATA ABS
      sit ups + planks

Tuesday 6/28/16 . . . #1. Back squat, #2. TTB, goblet squat, DB snatch

#1. Strength: Back squat - 4x4

#2. AMRAP -17
      10 TTB
      15 goblet squats (53/35)
      20 DB snatch (10 per side)


#3. Cash out: 5 rounds
      10 god sit ups
      20 dubs

Monday 6/27/16... #1. Deadlift, #2. Amrap-12: DUBS, HSPU,HPC

#1. Pause squats: Back 6x1 rep - Hold :30 seconds at bottom

#2. AMRAP - 12
     15 DUBS
     12 HSPU
     9 Hang power cleans (135/95)

Sunday 6/26/16..... GHD sit ups, Hip extensions, Row

#1. Endurance: DUBS
      EMOM- 6
      odd= DUBS
      even= rest

#2 for time:
     42-30-18
GHD sit ups
Hip extensions
calorie row

saturday 6/25/16 .... SDLHP, Bench press, wall balls

Warm up: Sled push

WOD:  25-20-15-10

             SDLHP
             Bench press
             Wall ball


Cash out: 50 dips

Friday 6/24/16... #1. Deadlift program - #2.WOD: Row, sit-ups, thrusters

#1. Deadlift: Week 6 - Day 2

Mo/Ruthie - 105#x3, 120#x2, 123.5# x2 (3 sets)
Su - 130#x3, 145# x2, 155# x2 (3 sets)


#2. For Time:

Row 1000m
21 Abmat Situps
15 Thrusters (95/65)

Row 750m
18 Situps
12 Thrusters

Row 500m
15 Situps 
9 Thrusters

Rest 2 min. between rounds.

Cash out: GHD back extension static holds

Thursday 6/23/16 SDLHP, HSPU

2 RFT:
12 Sumo Deadlift 225/155
12 HSPU 
200m Sprint

Rest 2min

2 RFT:
12 Sumo Deadlift
12 HSPU 
200m Sprint

Rest 3min

1 RFT:
12 Sumo Deadlift
12 HSPU 
200m Sprint

Wednesday 6/22/16... wall balls, snatches, ball slams, row

high school workout from Mike's Gym 5 rounds for time: 15 Wallballs 10 DB snatches (each arm) 15 d-ball slams (20/30) Row 20 pulls Strength: Box squats 5x5 climbing

Tuesday 6/21/16...#1. EMOM - shoulder press, #2. burpee broad jump, KB swings, back squat, TTB, lunges

1: EMOM- 10
-1x press + 2 push press + 3 push jerks ..... Increase the weight each round.

2: For time: 

WOD: Complete the following for time:

-20m burpee broad jump (length of turf)

-30x KB swings

-40x back squat (225#/155#)

-50x toes to bar

-60 Walking lunges

Monday 6/20/16... #1. Deadlift program, #2. 5 rounds: 8 squat cleans + 15 pull ups

#1. Deadlift program: week 6, day 1

Mo, Ruthie - 105# (4x4)
Su - 130# (4x4)

#2. Incendia Strongman

WOD: 5 Rounds For Time

8 Squat cleans
15 pull ups

Sunday 6/19/16... back squat, run, v- sit ups, 200 meter stone carry

WOD: 3 rounds for time

     15 back squats
     200 meter run
     15 V- sit ups
     200 meter stone carry

Saturday 6/18/16.... #1. bench Press, #2. deadlift, HSPU, Row, WB

#1. Bench Press: 5-5-5-5-5

#2. WOD: 2 rounds
       20 deadlifts
       20 HSPU ( sub strict shoulder press)
       200 meter row
       20 wall balls

Friday 6/17/16... #1. HPC + Wallballs, #2. Barbell bench sit ups + DUBS

#1. 10 Rounds - every 2 minutes
       2 HPC (heavy)
       10 wallballs


#2. 5 Rounds for time
       10 barbell bench sit ups
       20 DUBS

Thursday 6/16/16.... Chipper

Team WOD: For time:

-1000M Row
100 Double Unders
100 Sit Ups

-750 M Row
75 Push Ups
75 Air Squats

-500 M Row
50 Kettlebell swings
50 Pull Ups

-250 M Row
25 HSPU
25 Toes to Bar

Wednesday 6/15/16...#1. Deadlift, #2. Sled push, row,stone to shoulder, KB swings

#1. Deadlift Program: Week 5, Day 2

     Ruthie, Mo - 105# x3,  120# x2, 125# x1 (3 sets)
     Su - 130# x3, 145# x2, 155# x1 (3 sets)

#2. WOD: 3 Rounds - Conga line style

       1 sled push (down and back)
        200 meter row
       10 Stone to shoulder
        20 KB swings

The use of sleds in athletic training is not new, and for good reason. The sled comes in various shapes and sizes (such as the ‘racer sled’ from this years’ Games), which enable a diverse range of exercises to suit the athlete’s needs. They can be pulled, pushed or dragged. In the case of the prowler sled, weight can be added to make the exercise more targeted—whether for power development, muscular endurance or aerobic training. There’s a reason the sled has made an appearance in one form or another at every CrossFit Games since 2011. Its versatility means that it can be programmed into a number of events (or used on its own) to expose an athlete’s weaknesses; by the same token, you won’t see an elite CrossFitter train without one. The sled simply makes you better. But how? First though, a little historybehind the contraption.

Origins and use
The inspiration for sled training can be traced back to the Scandinavian logging industry where loggers had no choice but to drag felled trees out of the forests. From this heavy work, the men developed powerful legs and lower backs, which perhaps explains why Finnish weightlifters are renowned for their deadlifting prowess. It wasn’t long before sled training found its way into athletics—for the sport of bobsledding, in which athletes push a bobsled down an ice track, the transition was seamless. Push sleds are now a common sight in football and rugby training programs, and are also used by sprinters and of course, CrossFitters.

Sleds have evolved over the years and now come in various shapes and sizes. The most common is the prowler sled, which traditionally comes in two designs. One has a sturdy metal plate with an upturned leading edge, the other uses twin parallel runners. Both have one or more vertical posts onto which weights can be loaded and a loop through which towing straps can be attached.

Benefits
Improves acceleration

Acceleration is the rate at which velocity changes with time, or the rate at which something speeds up or slows down. Naturally, this is crucial to many sports, which is why sled training is so highly valued. A 2012 study published in the Journal of Strength and Conditioning Research compared the effects of a joint weighted sled training and sprint training program against traditional sprint training over 10 and 30 meter distances using professional rugby union players. The athletes were separated into two groups, with one using traditional sprint training and the other using the combined sled training program. At the end of the study, both training protocols resulted in far quicker 10 meter and 30 meter sprint times. But when compared to baseline times, the sled group produced changes of -2.4% (10 meter) and -2.5% (30 meter), compared to respective changes of -1.1% and -1.2% in the traditional sprint group. When the body routinely has to work against resistance, it has to fire harder with each repetition: in this case, with each step. With repeated use of the sled, it seems an athlete’s nervous system (which controls muscle function) may learn to fire harder all the time (during sprints), and not just after using a weighted sled.

Develops functional strength
Sled work involves numerous muscles and joints performing functional movements.

The arms and legs work together to coordinate movement, and keeping a strong core is crucial to keeping the body stable as the limbs exert force on the sled and training surface, which can vary from grass through padded matts to gravel—with each posing different challenges.

Variety
CrossFit is all about constantly varied movements, but that doesn’t mean that work on the barbells and pull-up rig can’t get a little monotonous now and then. What could be a better way to mix up your programming and have a little fun than pulling and pushing a sled around?

Active recovery and injury prevention
One of the most important distinctions between sled exercises and most other types of resistance work is that with sled work there is no eccentric, or negative, part of the movement. For example, when you lower yourself during a squat, you’re performing an eccentric action. The concentric portion occurs when you drive upwards with the weight. You can lower far more weight than you can lift, so this is where most of the muscle damage occurs, which is how muscles become stronger. However, if you want to train frequently or speed up recovery, it isn’t ideal. Since sled training only has a concentric movement, it’s a great way to work your muscles without beating them up too much. But that doesn’t mean sled work is any easier than lifting—anyone who has ever trained or competed with a sled knows that it can be devastating.

Great for conditioning
The practice of pulling and pushing something for time, distance or reps is as true to the core principles of CrossFit and fitness as it gets. If the sled is light, you can try and sprint as hard as you can with the sucker and it will burn. If it’s heavy, there’s no question that your muscular endurance is going to go through the roof after a few sessions of pushing the sled 50 yards.

Tuesday 6/14/16...#1. Back Squat, #2. "Rahoi"

#1. SWOD - Back squat 5-5-5-5-5

#2. WOD - "RAHOI"
       

• As Many Rounds as Possible (AMRAP) in 12 minutes
• 12 Box Jumps (24 in/20 in)
• 6 Thrusters (95 lbs/65 lbs)
• 6 Bar-Facing Burpees
• 

Monday 6/13/16... "Ivan the Terrible"

• For Time
• 90 Seconds Jump Rope
• 50 Lunges
• 50 Push-Ups
• 50 Sit Ups
• 90 Seconds Jump Rope
• 40 Lunges
• 40 Push-Ups
• 40 Sit-Ups
• 90 Seconds Jump Rope
• 30 Lunges
• 30 Push-Ups
• 30 Sit-Ups
• 90 Seconds Jump Rope
• 20 Lunges
• 20 Push-Ups
• 20 Sit-Ups
• 90 Seconds Jump Rope
• 10 Lunges
• 10 Push-Ups
• 10 Sit-Ups

Jump rope is singles.

Sunday 6/12/16..#1. Deadlift, #2. Deadlift, push ups, squats

#1. Deadlift program: Week 5 - Day 1
     * Ruthie, Mo - 4x4@ 100#
        Su - 4x4 @125#


#2. Conditioning: 5 rounds (done like the "Chief")

      AMRAP-3
3 Deadlifts
6 push ups
9 squats

* Rest 1 minute

Saturday 6/11/16.... "Shoulder Burner"

Conditioning: 4 rounds for time

     20 push press (75/55)
     40 dubs
     100 meter farmers carry

Friday 6/10/16..#1. Stone carries, #2, Pull ups, KB swings, burps

 #1. Stone Carries 5x20 meters

   *For stone carries the stone must be carried at the chest or belly height, you cannot shoulder the stone to carry it. The carries must be done in 10 yard increments, and you must put the stone down after each length. 

#2. WOD: 4 Rounds for time:

       10 pull ups

       10 KB swings

       10 burpees

Thursday 6/9/16... THRUSTERS

Strength: Back Squat 3 x 2
Skill: Max Rep Double Unders in 2 Minutes (x2)

WOD: 3 Rounds
20 Thrusters (95/65)
*1:00 Rest Between Rounds

Top 10 (Thiamine) Vitamin B1 Foods

Affiliate Disclosure

Thiamine also known as vitamin B1, is a water soluble vitamin commonly found in most foods.

Like most of the B-vitamins, thiamine plays a role in how our body uses energy from food and is vital for cellular function.

Thiamine specifically helps the body convert carbohydrates to energy which is important for metabolism, focus and strength.

Thiamine B1 deficiency is caused by consuming a diet low in animals products and overconsumption of alcohol.

The most common vitamin B1 deficiency symptoms include:

• Chronic fatigue
• Gut issues
• Muscle wasting
• Neurological degeneration

It also plays a role in healthy liver function and is needed for healthy skin, eyes, hair, and nails. Most foods are a good source of thiamine. The RDA for thiamine is 1.2 mg/day for men and 1.1 mg/day for women. The Daily Value is 1.5mg.

Check out these top 10 Vitamin B1 Foods.

Top 10 Vitamin B1 Foods

1) Green Peas1 cup: 0.386 mg (26% DV)

2) Asparagus1 cup: 0.19mg (13% DV)

3) Brussels Sprouts1 cup: 0.122 mg (8% DV)

4) Sesame Seeds2 Tbsp: 0.142 mg (9% DV)

5) Sunflower seeds¼ cup: 0.17 mg (11% DV)

6) Pistachios1 oz: 0.247 mg (16% DV)

7) Herring1 filet: 0.105 mg (7% DV)

8) Crimini mushrooms1 cup: 0.068 mg (4.5% DV)

9) Ground flaxseed1 Tbsp: 0.115 mg (8% DV)

10) Spinach1 bunch: 0.265 mg (18% DV)

Top Health Benefits of Vitamin B1 (Thiamine)

Thiamine deficiencies are relatively rare since the vitamin is plentiful in most foods, but a deficiency can cause Beriberi, the symptoms of which include heart failure, muscle weakness, confusion, and a burning sensation in the hands and feet.

Eye HealthThiamine may help reduce the risk of cataracts by working together with omega-3 and omega-6 fats to improve eye health.  Also, consider adding more vitamin A rich foods into your diet to improve vision.

Alzheimer’s diseaseLack of thiamine can cause confusion in dementia. This is especially common in alcoholics who lose a lot of B-vitamins due to dehydration and improper diet. Elderly people with Alzheimer’s disease also tend to have lower levels of thiamine in the blood than those without the disease.

But, at this point the exact connection between thiamine levels and the development of Alzheimer’s disease is still unclear. Administration of thiamine to Alzheimer’s patients has shown an improvement in cognitive abilities.

Wednesday 6/8/16...#1. Deadlift, #2. "Powerball"

#1. Deadlift program: week 4/ day 2

    Suzanne - 130#x3,  135#x2,  145#x2 (3 sets)
    Ruthie + Mo - 105#x3,  110#x2,  120#x2 (3 sets)


#2. "POWERBALL"

      21-18-15-12-9

 Wall balls
 Power Cleans 

* 25 DUBs after odd rounds
  200 meter run after even rounds

Tuesday 6/7/16.... "Chaser"

 "Chaser"-  6 Rounds for time

10 Thrusters, 95/65
10 Pull ups
Run 200 meters

Monday 6/6/16.... #1. Front squat, #2. "BUBBLES"

#1. Strength: Front squat - 5-5-3-3-3

#2.   "Bubbles" - Amrap 10
     10 burpees
     25 dubs
then
   21 - 15 - 9
     front squat
     push press
then
     "Bubbles" - Amrap 10
     10 burpees
     25 DUBS

last time: KT - #1 bubbles=5rounds, metcon=10:01 (85/50) #2 bubbles= 5 rounds

                 El - #1 bubbles=3 rounds +6, metcon=8:35 (65#/20#) #2 bubbles=3 +10 burpees
                 Su - #1 bubbles= 6 rounds, metcon= 13:06 (115#/65#), #2 bubbles= 5 round+5 burpees
                 M0 - bubbles= 4rounds, metcon= 10:07 (85#/50#), bubbles #2= 3 rounds +7 burpees

What is Matcha Tea?

from Wellness Mama:

What is Matcha?

Matcha is a special type of powdered green tea that is grown and produced in Japan (in most cases). The green tea leaves are shaded from the sun for the last few weeks of their growth, increasing the chlorophyll content and creating a gorgeous green color. Then, the leaves are carefully ground with stone grinding wheels to produce a fine powder.

The powder can then be used to brew an antioxidant rich frothy green tea or in recipes like smoothies or baking. Unlike other types of teas, the green tea powder is not strained out before consuming, so you are consuming the entire leaf, making Matcha more potent than other tea varieties. In fact, only 1/2 tsp is needed to brew a traditional cup of Matcha.

History of Matcha

In the Tang Dynasty in China, green tea was powdered and dried into bricks for easy use. People could then break off a small piece of the dried tea brick and stir into hot water. This provided a shelf stable green tea that was easy to travel with.

In the 1100s, a Japanese monk brought the idea of powdered tea to Japan, and this eventually evolved into the traditional chanoyu ceremony. Though the tradition of drinking powdered green teas has lost popularity in China until recent years, the tradition has persisted in Japan. Though originally only royalty and Samurai warriors were given Matcha because it was so time consuming and expensive to produce, it is now a popular drink throughout Japan.

For Matcha, the best tea bushes are selected and shaded from the sun for 3 weeks before harvest. Then, the best leaves are selected and ground by hand to produce a fine, bright green powder.

Benefits

Energy + Calm

Matcha tea is unique because the process of shading and harvesting increases the content of L-Theanine, an amino acid that helps balance the caffeine. While matcha may contain the same caffeine as other types of tea, the L-Theanine is known to create calmness without drowsiness.

Antioxidants

Another benefit to Matcha is the high concentration of antioxidants. One study found that Matcha has 137 times the polyphenols (notably, epigallocatechin gallate (EGCG)) than regular green tea. (1) In fact, this type of green tea contains over 60x the antioxidants of spinach and 7x the antioxidants of high quality dark chocolate.

There is some evidence that these polyphenols may have a protective effect against some types of cancer.

Weight Loss

EGCG, found in high concentrations in Matcha, has been shown to increase the rate of burning stored fat as energy, as well as decreasing the formation of new fat cells. Other studies have shown that the catechins in Matcha increase the body’s rate of calorie burning each day and offered additional fat burning benefit during exercise.

Healthy Heart

A 2011 study in the American Journal of Clinical Nutrition showed that the catechins in green tea had a significant effect on lowering LDL cholesterol. A 2013 Cochrane review also showed that regular green tea consumption was associated with lower blood pressure and an decreased risk of stroke.

Brain Power

The L-Theanine in green tea is known to help stimulate alpha brain waves. These waves are known for their ability to help increase focus and concentration.

Chlorophyll Source

The process of shading the Matcha leaves creates an increased amount of Chlorophyll, which some preliminary research has shown may help the body eliminate heavy metals and other harmful buildup. Research is still lacking in this area, but many alternative doctors recommend Chlorophyll for this purpose.

Skin Health

The same antioxidants that make green tea protective, including epigallocatechin gallate (EGCG), may also help support skin health by reducing inflammation and free radicals that accelerate skin aging.








 from Against the Grain:

Almond Matcha Superfood Smoothie

AUTHOR: Danielle Walker - AgainstAllGrain.com

SERVES: 2

PREP TIME: 10 mins 

 TOTAL TIME: 10 mins 

INGREDIENTS:

• 1 ½ cups unsweetened almond milk
• 1 cup baby kale, packed
• ¾ cup frozen pineapple
• ½ cup frozen mango pieces
• 1 medium frozen banana
• 2 tablespoons unsalted natural almond butter, unsweetened
• 1 tablespoon matcha green tea powder
• 2 teaspoons chia seeds
• ½ teaspoon vanilla extract

INSTRUCTIONS:

1. Combine all of the ingredients in a blender. Blend on high until smooth. Serve immediately.

Sunday 6/5/16..... #1. Pause squats 6x1; #2. Pull ups + KB swings; #3. Wallballs + dubs

#1. Strength: Pause squats 6x1 for :30 seconds

#2. 10 Rounds:
     5 pull ups
     10 slam balls

#3. 5 Rounds
     10 Wallballs
     20 Dubs

Saturday 6/4/16... SDLHP, Wallballs

     21-18-15-12-9-6-3

Sumo Deadlift High Pulls
* 10 Wallballs on the dashes

*cash out - 100 sit ups for time (emom do 10 push ups)

Piña Colada Protein Shake

Print

Prep time

5 mins

Total time

5 mins

Serves: 2

Ingredients

• 1 frozen banana
• 1 cup frozen cubed pineapple
• ⅔ cup coconut cream (the thick cream that rises to the top of a can of coconut milk)
• 1 - 1½ cup almond milk (depending how thick you want your shake)
• 2 tablespoons collagen (or vanilla protein powder that you prefer)
• ½ tablespoon ground chia seeds
• ½ teaspoon coconut extract
• ½ teaspoon vanilla extract

Instructions

1. Place all ingredients for the shake in a blender and blend until smooth.
2. Serve in two glasses. Or one. Then drink it.

Friday 6/3/16.... #1. squats,sit ups,dubs; #2. KB swings, dips, row

#1. AMRAP-7
     10 squats
     15 sit ups
     20 DUBS

#2. 4 Rounds for time:
     20 KB swings
     20 Bar Dips
     100 meter row

Sneak Peek Recipe from Juli Bauer's Paleo Cookbook: Buffalo Chicken Casserole

 

Print

Prep time

15 mins

Cook time

1 hour 50 mins

Total time

2 hours 5 mins

 

Serves: 4

Ingredients

• 1 medium spaghetti squash (about 21⁄2 pounds)
• 4 tablespoons butter, ghee, or coconut oil, divided
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 2 stalks celery, diced
• 1⁄2 medium yellow onion, minced
• 1 small red bell pepper, diced
• 1 pound ground chicken
• 1 teaspoon garlic powder
• 1 teaspoon fine sea salt
• 1⁄4 teaspoon black pepper
• 1 cup hot sauce (I prefer Tessemae’s or Frank’s RedHot)
• 1⁄4 cup Super Simple Mayonnaise (page 274 in my new book) or store-bought mayo (I use Primal Kitchen Foods)
• 3 large eggs, whisked chopped scallions, for garnish
• sliced avocado, for garnish

Instructions

1. Preheat the oven to 400°F.
2. Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30 to 35 minutes or until the skin gives when you press your finger to it. Remove the squash from the oven and reduce the oven temperature to 350°F.
3. Grease a Dutch oven or an 8-inch square glass baking dish with 2 tablespoons of the butter.
4. Let the squash cool for 5 minutes, remove the seeds, and then use a fork to remove the threads and place them in the greased baking dish.
5. In a large sauté pan over medium heat, melt the remaining 2 tablespoons of butter. Add the garlic, carrot, celery, onion, and bell pepper and cook for about 10 minutes, until the onion is translucent. Add the ground chicken, garlic powder, salt, and pepper and cook, using a wooden spatula to break up the chicken into small pieces, until the chicken is no longer pink, about 8 minutes.
6. Remove the pan from the heat, then add the hot sauce and mayo and mix well to combine.
7. Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads. Add the whisked eggs and mix everything together until you can no longer see the eggs.
8. Bake for 1 hour or until the top forms a slight crust that doesn’t give when you press it in the middle. Let rest for 5 minutes before serving. Garnish with chopped scallion and avocado slices.