Wednesday 8/31/16... "Mexican Jumping Beans"

"Mexican Jumping Beans" (from comp.train)

10-8-6-4-2.... Squat cleans

100-80-60-40-20.....DUBS

Tuesday 8/30/16.. Wendler - Shoulders, WOD - pull ups, dips, HSPU

#1. Wendler - shoulders (week 2)

#2. WOD - 10-9-8-7-6-5-4-3-2-1
                         Pull ups
                         dips
                         HSPU (sub strict shoulder press)

This is what the "fittest woman on earth" eats every day

Eliza Cracknellmybodyandsoul.com

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Hint: her shopping cart consists of lots of eggs, avocados and leafy greens.

Photo: Instagram @katrindavidsdottir

She squats 115 kilos and has won the CrossFit Games two years running, so when Katrin Davidsdottir spills on what her day on a plate looks like, we’re all ears.

Speaking to Rodale Wellness, the Iceland native explained her day starts with eggs, fried on both sides, half an avocado, some fruit and coffee with cream.

"I've got to have my eggs, otherwise my day starts off wrong," she told the publication. "In an effort to get more fat in my diet for fuel, I eat half of the avocado and then the cream in my coffee."

When it comes to lunch, no food court sandwiches here. Davidsdottir will have a chicken salad and the other half of the avocado.

On days she doesn’t get time to have lunch, she substitutes with coconut water mixed with protein powder and a serving of fruit.

Dinner is jam-packed with green vegies (think spinach, kale and broccoli) with a protein like chicken or salmon “for its healthy fats and vitamin D.”

While we aren’t all CrossFit superstars, a good balance of protein, carbs and vegetables is not a bad way to eat at all.

Monday 8/29/16... Wendler - Deadlifts, WOD - Deadlift, wall ball, lunges

#1. Wendell - Deadlift (week 2)

#2. WOD: 3 rounds for time
                     15 Deadlifts
                     30 wallballs
                     45 lunges

from Dr. Axe:

Top 10 Manuka Honey Benefits

Manuka honey health benefits have been touted in the natural health world for a long time and even more in recent years because a growing body of research is starting to support thousands of years of folk medicine use. Some of the top Manuka honey uses are:

1. SIBO, Low Stomach Acid, Acid Reflux

Small intestine bacterial overgrowth (SIBO), low stomach acid and acid reflux go hand-in-hand. Because of Manuka honey’s known natural antibiotic qualities, it is a great medicine for any bacteria related disorder. In fact, in a recent study, one dangerous bacteria related to all three conditions, Clostridium difficult was found to be quite susceptible to Manuka honey’s bactericidal effects. (4) So taking Manuka honey is very beneficial at reducing reflux and balancing your digestive system to heal stomach and intestinal imbalances.

2. Acne and Eczema

The Internet is filled with patient testimonials that Manuka honey works marvelously for acne and eczema patients. At this time there are no clinical trials to support these claims, but this doesn’t bother me at all. Taking into account its proven antimicrobial and healing properties, it makes every bit of sense to assume that honey can help with these skin conditions. Most people claim that applying honey on affected areas for a few minutes, and then washing off with gentle soap and water usually does the trick. Repeat this every day or every other day for the best results!

3. Staph Infections (MRSA)

You’ve probably heard of the super bug that has plagued hospitals the past several years, methicillin-resistant Staphylococcus aureus (or MRSA). What has happened is that antibiotic overuse and drug ineffectiveness has caused certain strains of Staph to become virtually indefensible using typical hospital and nursing home medical protocols. Spreading so rapidly, most people affected by MRSA end up getting so infected that they require invasive procedures or devices such as surgeries, artificial joints or intervenes tubing to save their lives (5)

This past March, however, UK researchers from Cardiff Metropolitan University have offered us some natural hope. They discovered that Manuka honey down-regulates the most potent genes of the MRSA bacteria. Some scientists now suggest that regular topical use on cuts and infections (especially in the hospital and nursing home setting) may keep MRSA naturally at bay.

4. Burns, Wounds & Ulcers

According to a recent article in the Jundishapur Journal of Natural Pharmaceutical Products, “The use of honey leads to improved wound healing in acute cases, pain relief in burn patients and decreased inflammatory response in such patients.” (6) Moreover, because of its rich anti-oxidant, anti-bacterial and anti-inflammatory characteristics, Manuka honey has been shown to prevent infection in people with venous ulcers. (7) It has also been used quite effectively as a wound dressing to promote rapid, improved healing.

5. Tooth Decay & Gingivitis

Several studies have come out recently describing how Manuka honey can help cure gingivitis and periodontal disease. Due to its superior antimicrobial properties, researchers from the School of Dentistry, University of Otago (Dunedin, New Zealand) discovered that chewing or sucking on a Manuka honey product not only caused a 35% decrease in plaque, it led to a 35% reduction in bleeding sites in people suffering from gingivitis! (8) Also calcium, zinc, and phosphorus are all important nutrients for healing teeth.

6. IBS and IBD

When evaluating the effect that Manuka honey has on experimentally induced inflammatory bowel disease in rats, researchers from Chandigarh Postgraduate Institute of Medical Education and Research discovered several astounding findings: (9)

• Manuka honey at different doses provided protection against TNBS-induced colonic damage.
• There was significant protection with Manuka honey 5 g/kg as well as with 10 g/kg body weight compared with the control.
• All the treated groups showed reduced colonic inflammation and all the biochemical parameters were significantly reduced compared with the control in the Manuka honey treated groups.
• Manuka honey at different doses restored lipid peroxidation as well as improved antioxidant parameters. Morphological and histological scores were significantly reduced in the low dose Manuka honey treated group.
• In the inflammatory model of colitis, oral administration of Manuka honey 5 g/kg and Manuka honey 10 g/kg body weight significantly reduced the colonic inflammation.

So Manuka honey not only healed intestinal inflammation and pain, but also repaired free radical damage, and protected against further damage!

7. Sore Throats and Immunity

In 2007, data published in the Journal of Leukocyte Biology suggested that, “A 5.8-kDa component of Manuka honey stimulates immune cells via TLR4.” (10) This is interesting because previous studies have indicated that honey stimulates cytokine production from human monocytes.

Coupling with this 2011 research showing how Manuka stops the growth of sore throat-causing Strep bacteria, it is no wonder that so many people benefit almost instantly from taking a spoonful of honey when they don’t feel well. (11) And recently it has even been approved by the National Cancer Institute to be used to heal inflammation in the throat from chemotherapy!

8. Allergies and Sinusitis

There are many anecdotal accounts of people receiving allergy relief after eating honey are all over the internet. There is even a study with honey and birch pollen that had remarkable results. The participants were given regular honey, honey with birch pollen added to it, and some used only their allergy medicines as a control group. The results were impressive:

“…patients reported a 60% lower total symptom score, twice as many asymptomatic days, and 70% fewer days with severe symptoms, and they used 50% less antihistamines compared to the control group.” 

They also found that there was very little difference between the birch pollen honey users and the regular honey users! So, taking Manuka honey on a regular basis can really help your seasonal allergies and lessen your need for medications! (12)

9. Beauty Treatment & Health Booster

Taken daily Manuka honey has an elixir effect that boosts energy and enhances your quality of life.Because of its nutrient dense profile, it boosts vitality, youthful energy, and has been known to improve skin tone and texture.

Use it in a homemade face wash to exfoliate and fight free radicals in the skin. Use it in your shampoo or a hair mask, to boost the shine of your hair. One of my favorite uses is in a detox drink, to get the most benefits inside and out!

10. Improves Sleep

Manuka Honey helps to promote restful deep sleep. It slowly releases the glycogen needed for essential bodily functions during sleep. Adding honey to milk at bedtime helps the body release melatonin into the brain which is necessary for deep sleep.

There are many health disorders associated with poor sleep such as, heart disease, type II diabetes, stroke, and arthritis. Since honey is proven to aid in quality sleep; it also helps lower the risk of these and many other heath problems.

Manuka Honey Side Effects

Sources like WebMD claim that people allergic to bees should use Manuka honey with caution due to possible allergic side effects. (13)

Take Manuka with caution if you’re allergic to bees and report any adverse reactions to your natural health care provider immediately.

How to Use Manuka Honey

To experience the most benefit, you should take a dose of about 1-2 tablespoons of Manuka honey a day.  The easiest way is to just take it straight, but if it is a little too sweet for you, then you can add it to your favorite herbal tea, over yogurt, or on sprouted grain toast.

If you want to enhance the immune boosting effect or heal a sore throat, add 1 teaspoon cinnamon. Research shows that the antimicrobial properties of cinnamon and Manuka honey are so powerful, that they can really help you recover fast! (14)

Another great way to take advantage of the healing Manuka honey uses, is to make our  Super Secret Detox Drink, but substitute Manuka honey for stevia.

Sunday 8/28/16.... Bench + Row

#1. Wendler - Bench Press (deload week)

#2. WOD; for time

       ROW 2000 meters
       * stop every 200 meters and do 10 bench press or 10 push ups

Friday 8/26/16.... shoulder press, SDLHP, snatch, farmers walk

Conditioning:

7 RFT:

7X shoulder press

7X SDLHP

7X Snatch

100 meter farmers walk

Thursday 8/25/16... Wendler 5/3/1 - Bench Press, "Popeye"

Wendler 5/3/1 Bench Press

“POPEYE”

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            As Many Rounds as Possible in 20 minutes

            5 Chest-to-Bar Pull-Ups

            10 Wall Balls (20/14 lbs)

            15 Kettlebell Swings (1.5/1 pood)

Wednesday 8/24/16....... Deadlift

 Barbell

10 Rounds:

10 Deadlift + 20 Dubs

10 Pushups + 200 meter Run

Annie + clean & jerks

from Crossfit Salt Shack:

50-40-30-20-10

DUBS
Abmat sit ups
* 3 Clean & Jerks after each round

Su - 65# - 75# C&J
Ruthie - 45# - 50#
Mo - 50# - 60#

Wod took 17:00 minutes

Tuesday 8/23/16...Squat cleans emom dubs, 100 Calorie row emom push press

Wendler shoulders

#1. 40 Squat cleans for time (135/95)
       * EMOM > 20 dubs

#2. 100 calorie row
       * EMOM >5 push press

Monday 8/22/16... 7 Rounds: Run 200 + 7 Deadlifts

Wendler - Deadlift

Conditioning: 7 Rounds
            Run 200
            7 Deadlifts

sunday 8/21/16.... Row, lunge,sit ups DUBS

For Time:

2,000 meter row

200 Dubs

100 walking lunges

100 ab mat sit ups

Saturday 8/20/16.... Power cleans, TTB, burpees, KB swings, DUBS

WOD
3 Rounds
20 Power Cleans (135,95)
20 Toes to Bar
30 Burpees
30 Kettlebell Swings (2,1.5)
60 Double Unders
2 Minutes Rest

*Cash out: 3 rounds: 30 second isometric hip ext. hold

---

Seal Drags

Next time we should do this on the turf

Wednesday 8/17/16... #1. Bench press, #2. Strongman wod

#1. Wendler Program Bench press: deload week

#2. Strongman WOD:  EMOM- 20

        Even= 1 round of Cindy (5 pull ups, 10 push ups, 15 air squats)
        ODD= 3 stone to shoulders ( as heavy as possible)

#3. Cash out 2 rounds:
        50 ft plate drag
        30 sit ups

** plate drag - place toes on 5# metal plate - hold plank position while using your hands/arms to drag across the floor
*** hips low, core tight

Tuesday 8/16/16.... #1. Deadlift, #2. Run, wall ball,push up, deadlift

#1. Wendler Program - deload week: Deadlift

#2. Metcon: for time

       Run 200
       10 Deadlift
       15 Push ups on dumbells
       20 Wallballs
   

Monday 8/15/16.... 7 rounds... snatches, OHS, burpsees over the bar

from HQ

7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute 

Post total reps completed to comments.

Jon said Suzanne wanted to do this one :)

Sunday WOD

#1. Wendell - Shoulders

#2. for time: wod from Thursday

Row 500
- then
10 HSPU (sub strict press)
25 pull ups
200 DUBS
25 pull ups
10 HSPU
- then
Row 500

* time=  20:23

Saturday 8/13/16... #1. Wendler 5/3/1- shoulder press; #2. Sit ups, single under, squat cleans

25 sit ups
50 single under
15 squat cleans (65/45)

25 sit ups
50 single under
13 squat cleans (85/65)

25 sit ups
50 single under
11 squat cleans (105/75)

25 sit ups
50 single under
9 squat cleans (125/85)

25 sit ups
50 single under
7 squat cleans (145/105)

Friday 8/12/16... burpee power clean ladder

 Partner WOD: AMRAP-25

1 burpee / power clean or deadlift

2 burpee / power clean or deadlift

3 burpee / power clean or deadlift

4 burpee / power clean or deadlift

Run 200

 Rules: Partner #1 does 1 burpee/power clean then partner #2 does 1 burpee power clean, partner #1 does 2 then partner #2 does 2 .......continue to 4. Both partners run 200 together. Round 2 starts from the beginning again.

Thursday 8/11/16... Row, HSPU, pull ups

Row 500
- then
10 HSPU (sub strict press)
25 pull ups
200 DUBS
25 pull ups
10 HSPU
- then
Row 500

* warning.... this is Jon's

Strawberry cucumber salad

Ingredients:

• 2 large English cucumbers, spiralized or sliced into thin even slices
• 2 cups fresh strawberries, sliced
• 1/4 cup all-natural feta, crumbled
• Poppyseed Dressing:
  • 1/4 cup white vinegar 2 Tbsp extra virgin olive oil
  • 2 Tbsp Greek plain Greek yogurt
  • 1 Tbsp honey
  • Juice from fresh 1 lemon
  • 2 tsp poppy seeds
  • 1 tsp sea salt
  • A pinch of granulated stevia
  Whisk dressing ingredients well, serve over salad, or store, sealed, refrigerated for up to a week