Wednesday 5/31/17.... Cleans, STOH, burps, DUBS

from Crossfit Kells:

WOD

6 Rounds

5 Power Cleans (155,105)*

7 Shoulder-to-Overhead

12 Burpee Lateral Jumps

50 Double Unders

Level 3- 135,95

Level 2- 115,75

Level 1-95,45

Tuesday 5/30/17.... 20 rep back squat then clean and jerks, box jumps

#1. Back squat:20 reps

#2. Conditioning:

"Miller Time"
10 rounds for time:

3 squat clean & jerks
4 box jumps

Monday 5/29/17... #1.Deadlift, #2. 10-1 deadlift + DUBS and sit ups

#1. Deadlift: 5x3

#2. conditioning: for time
                 
          10-9-8-7-6-5-4-3-2-1
          Deadlifts
          * do 20 sit ups and 20 double unders on the dashes

Sunday 5/28/17... Shoulders then press, KB, SDLHP, Farmer walk

Strength: Shoulder Press 4x3 climbing

Conditioning: 7 Rounds for time

                        7 shoulder press
                        7 KB swings
                        7 Sumo deadlift high pulls
                        100 meter farmers walk

Saturday 5/27/17.... "Murph"

"MURPH"
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

Navy SEAL Lt. Michael P. Murphy

History

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Tips And Tricks

For most of the population Murph’s 200 pushups are the limiting factor. Many athletes will bite off more than they can chew attempting to break them up in to sets of 20. By the time they’ve accumulated the first 100 pushups they are struggling to string three together at a time.

Pushup burnout can be prevented by partitioning the workout wisely. Listed below are some rep schemes to consider:

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beinging).
15 squats

5-5-5-15

If pushups are a particular challenge for you consider the following scheme
20 rounds of
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of
5 pullups
5 squats
5 pushups
10 squats
5 pushups

What To Expect

Times vary quite a bit on Murph. The mile route will of course be a big factor in determining your time. As a rough guideline though consider the following for an athlete (male or female) completing the workout without a weight vest:

+70 Minutes Beginner
40-70 Minutes Intermediate
30-40 Minutes Advanced
30 Minutes or less Elite

Friday 5/26/17... Strength: Shoulder press, AMRAP -12: Push Press, Ball slams, Box jumps

Strength: Shoulder Press (strict) 5x3


AMRAP in 12 minutes

5- Push Press 115/75
7- Ball Slams 30/20
9- Box Jumps 24/20

Thursday 5/25/17....#1. Snatch, #2. DB snatch, burpees, goblet squats

    #1. Strength: Snatch 6x3 climbing

#2. from Dogtown crossfit

AMRAP in 12 min: 
6 Single Arm DB Power Snatch Per Arm (40/20)
6 Burpees
6 Goblet Squats (24/16)

Wednesday 5/24/17... #1. EMOM- Power cleans + Pull ups, #2. Death by KB

Warm up: Tabata Row

#1. EMOM -12 alternating
      Even = 3 Power cleans
      Odd = 6 Pull ups


#2. "Death by Kettlebell"
     with a continuously running clock-
     Do 2 KB the first minute
     Do 4 KB the second minute
     - continue adding 2 as long as your able

Tuesday 5/23/17... deadlift + wall balls

from Crossfit fringe

Strength:Deadlift

• 3 @ 70%
• 3@80%
• ME @ 90%

WOD: For Time

• Using 60% of ME Deadlift Weight
• 15 Deadlift
• 30 Wall-Ball
• 12 Deadlift
• 24 Wall-Ball
• 9 Deadlift
• 18 Wall-Ball
• 6 Deadlift
• 12 Wall-Ball
• 3 Deadlift
• 6 Wall-Ball

monday 5/22/17.... HSPU + Front squats

#1. Box squats: 6x3 climbing

#2. Conditioning: for time

     1-2-3-4-5-6-7-8-9-10
Handstand push ups (sub strict press)

     10-9-8-7-6-5-4-3-2-1
Front squats

sunday 5/21/17 "Annie" w/ back extension

#1. Bench press

#2. "Annie" w/back extensions
          50-40-30-20-10
Sit ups
Dubs
Back extensions

Saturday 5/20/17........ Row + deadlift

#1. Back squat.... 7x3

#2. 7 rounds for time:

     7 deadlifts
     200 meter row

Friday 5/19/17... Regional Event 1

2017 Regional Event 1

For time, wearing a weight vest:

1,200-m run

Then, 12 rounds of:

4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Thursday 5/18/17.... Deadlift

#1. 4 rounds
     20 GHD sit ups
     20 back extensions

#2.  7 rounds for time
      Run 200
      7 deadlifts

Wednesday 5/17/17... "The Chief"

The Chief: 5 rounds

Amrap -3

3 power cleans (135/95)
6 push ups
9 air squats

Rest 1:00 after each round

Tuesday 5/16/17... #1. Floor Press; #2. Snatch + Pull ups

#1. Floor Press: 10-9-8-7-6-5-4-3-2-1
     * increasing weight on the evens


3 Rounds for time of:

Round 1:21 Dumbbell Snatches (40/25 – right arm)
21 Pull-ups
21 Dumbbell Snatches (40/25 – left arm)
21  Pull-ups

Round 2:
15 Dumbbell Snatches - right arm
15 Pull ups
15 Dumbbell Snatches - left arm
15 pull ups

Round 3:
9 Dumbbell Snatches - right arm
9 pull ups
9 Dumbbell Snatches - left arm
9 Pull ups

Monday 5/15/17... #1. Back squat, #2. cleans, front squat, dubs

#1.  Back squat 4x5

#2. Conditioning: AMRAP-18

     3 Hang power cleans
     8 front squats
     25 DUBS

Benefits of Cod liver Oil

from Dr. Axe

11 Benefits of Cod Liver Oil 

1. High Source of Anti-Inflammatory Omega-3 Fatty Acids

Cod liver fish oil is one of nature’s richest sources of omega-3 fatty acids, called Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Due to their natural anti-inflammatory properties, including the capability to reduce prostaglandin production, omega-3s lower the need for anti-inflammatory drugs and can be used to treat a variety of symptoms naturally, from coronary heart disease risk factors to depression or arthritis pain.

If you aren’t yet familiar with the many benefits of omega-3 foods or supplements, these include lowering the odds of developing: heart disease, ADHD, anxiety, high cholesterol, inflammatory bowel disease, arthritis, cancer and more. How can they do so much? The problem is that the vast majority of Americans have an imbalance of omega-3 to omega-6 fats in their diet. Omega-6 fats aren’t necessarily bad for you, but if they are consumed in large amounts without omega-3s, they cause inflammation, which is at the root of most diseases.

A healthy ratio is ideally around 2:1 omega-6 to omega-3 fats, but most people have about five to ten times more omega-6s than this! Omega-3 deficiency is on the rise because of the overconsumption of processed foods, fast or fried foods that contain refined vegetable oils (like soybean oil, canola oil, cottonseed oil and corn oil) filled with omega-6s. Supplementing with omega-3-rich cod liver oil is one way to lower inflammation and tip your fatty acid ratio back in favor of better health.

2. Supplies Critical Vitamin D

Vitamin D acts more like a hormone in the body than a vitamin, since it effects neurotransmitter functioning, heart health and inflammatory responses. Synthesized by your own skin when you’re exposed to the sun’s UV light, the best way to get enough vitamin D is to spend time outdoors without sunscreen on.

Not only does vitamin D play a part in healthy bone metabolism, but it supports important functions of all of our cells. Because low vitamin D levels can interfere with our cells’ ability to multiply and replenish, vitamin D deficiency might increase the risk of becoming sick short term, or even worse developing a chronic autoimmune disorder, cognitive or cardiovascular disease, diabetes, osteoporosis or cancer.

Considering most adults and children don’t get enough regular sun exposure year round due to living mostly indoor lifestyles, vitamin D supplementation is now recommended for the majority of people. Vitamin D deficiency symptoms can include depression, anxiety, fatigue, low libido, infertility, autism, asthma and more — in addition, the deficiency can lower immunity and even up the risk for cancer.

High doses of vitamin D taken alone might have potential side effects, which is why it’s now recommended to take vitamin D in combination with synergistic vitamin A and omega-3 fatty acids, such as how it’s found naturally in vitamin D–rich foods including cod liver oil.

3. Great Source of Vitamin A

Vitamin A is an important antioxidant that reduces oxidative stress (also called free radical damage) and thereby inflammation levels. It’s tied to the prevention of eye-related disorders, supports brain health, helps fight cancer and is important for hormone production. While most people eating a pretty well-balanced diet get enough vitamin A daily, deficiency is a risk for some people eating highly processed foods or not enough calories in general.

Recently, supplementing with vitamin A has come under debate, since high levels are thought to actually be harmful and potentially toxic. However, it’s important to note that many primitive populations that ate whole-food–based diets consumed plenty of vitamin A (along with vitamin D) and experienced great health. For example, according to the Weston A. Price Foundation, the traditional Scottish diet was high in foods like fish liver oils, organ meats, shellfish and animal fats — all natural sources of vitamins A and D, and these people had very low rates of chronic diseases.

When it comes to obtaining vitamin A from cod liver oil, the quality of the supplement seems to make a big impact. Many brands contain synthetic versions of vitamins A and D that aren’t well absorbed, in addition to dangerous ratios of these two nutrients. While consuming very high levels of vitamin A from supplements alone has been linked to some health concerns, obtaining vitamin A naturally from food sources can help improve the immune system. Eating plenty of vitamin A-rich foods is beneficial for bone growth, night vision, healthy cellular growth, testicular and ovarian function, and much more.

Vitamins A and D are fat-soluble nutrients often found together in animal foods. Both act like precursors to active hormones, so we produce certain enzymes that convert each of these to active forms the body can use to regulate our immune system. In this case, vitamin A is converted to retinol. Obtaining vitamins A and D together is completely natural and allows these processes to happen in a way that protects us from toxicity.

4. Helps Prevent Heart Disease

Evidence shows that cod liver oil taken either in supplement or whole food form can help lower high triglycerides, a type of dangerous fat in the blood that raises the risk for heart disease. Cod liver oil also treats high blood pressure and helps to balance cholesterol levels.

A range of human and animal studies have proven high efficacy of omega-3 polyunsaturated fatty acids obtained from cod liver oil in preventing atherosclerosis (hardening and stiffening of the arteries) and its complications. Treatment either alone or in combination with statin drugs helps reverse risk factors in patients with hypertriglyceridemia and high triglyceride levels.

5. Lowers Risk for Cancer

High levels of vitamin D, obtained from both sun exposure and supplementing with cod liver oil, have been associated with lower risks of cancer. One study found that vitamin D from both the sun and cod liver oil could help prevent breast cancer in women due to having antiproliferative and proapoptotic effects on breast cancer cells, thereby reducing mammary tumors. While sun exposure still seems to be the most relevant protective factor for getting enough cancer-busting vitamin D, cod liver oil also seems to help offset common deficiencies.

6. Prevents or Treats Diabetes

As a great source of essential healthy fats, cod liver oil can help control insulin resistance, inflammation and manage glucose (sugar) levels in the blood.  It’s even been shown to help lower symptoms of complications related to diabetes like kidney disease. Use of cod liver oil and vitamin D supplements during the first year of a baby’s life and use of cod liver during pregnancy can also help lower the risk for developing diabetes.

One 2007 study published in the Journal of Pharmacy and Pharmacology found that giving diabetic rats cod liver oil supplements for 12 weeks acted as a natural diabetes treatment. The cod liver oil supplements completely prevented endothelial deficiencyand helped correct several biochemical markers for metabolic syndrome (a combination of diabetes and cardiovascular disorder risk factors).

Prior to supplementing with cod liver oil, the rats experienced elevated plasma glucose (sugar) levels and high triacylglycerol and high cholesterol concentrations in their blood. Cod liver oil helped manage the rats’ weight gain and entirely prevented plasma lipid abnormalities while also controlling insulin sensitivity and other factors.

7. Helps Treat Arthritis

At the beginning of the 20th century, scientists established that cod liver oil was a natural “antirachitic,” which meant thousands of mothers began forcefully spoon-feeding the stuff to unwilling children! Cod liver oil use is associated with a reduction in pain, joint stiffness and swelling in patients with arthritis and other inflammatory conditions.

Cod liver oil is an effective natural treatment for arthritis because it mimics the effects of medications. It acts as a non-steroidal anti-inflammatory drug, improves chief clinical symptoms, and can be used as a safe alternative to medications, or simply a complementary supplement, in treating rheumatoid arthritis.

8. Boosts Fertility and Helps with Growth and Development

Fats are critical for reproductive health and a vibrant pregnancy because they help the body produce sex hormones including estrogen and progesterone. Cod liver oil is linked with healthier ovarian and testicular function since it provides critical nutrients (omega-3s and vitamin D) that help keep the endocrine system running smoothly.

With multiple anti-inflammatory nutrients, cod liver oil supports the adrenal, hyptothalamic and pituitary glands that control the release of sex hormones involved in libido, pregnancy and reproduction. DHA also plays a crucial role in the mobility and health of sperm in men.

As the Weston A. Price Foundation points out, women who used liquid cod liver oil early in their pregnancy have a higher likelihood of giving birth to heavier babies, which is associated with a lower risk of diseases later in life. Women using cod liver oil also have significantly higher levels of DHA and EPA in their breast milk, which positively impacts development of breast-fed infants.

Results from a 2003 study conducted at the University of Oslo in Norway showed that children who were born to mothers who had taken cod liver oil during pregnancy and lactation scored higher on intelligence tests at age four compared with children whose mothers had taken corn oil instead.

9. Improves Brain Function

Regularly supplementing with fish oil for depression has been associated with lower risks for depressive symptoms, due to both the higher intake of essential omega-3 fats and vitamin D.

A 2007 study published in the Journal of Affective Disorders found that omega-3 fatty acids from cod liver oil improved the outcome of depression and anxiety in the general population. The Hordaland Health Study followed 21,835 adults living in Norway for two years and discovered that the prevalence of depressive symptoms in those who used cod liver oil daily was 2.5 percent, as compared to 3.8 percent in the rest of the population. They also found that the prevalence of high levels of depressive symptoms decreased with increasing duration (0–12 months) of cod liver oil use.

There’s a strong connection between omega-3 intake or fish oil supplementation and prevention of cognitive decline, including Alzheimer’s disease. Studies show consistent results: The essential fatty acids vital for brain function are found in fish oil and help prevent brain disorders in older adults.

10. Helps Maintain Bone Health

Vitamin D is important for building and maintaining strong bones. Studies show that women who live in cold, northerly latitudes and don’t get enough sunlight tend to produce less vitamin D, which increases the risk for bone turnover, bone loss, fractures and also obesity. Vitamin D supplementation, including from cod liver oil, has been associated with a significantly lower risk of bone fractures and might help naturally prevent osteoporosis from developing.

11. Fights Ulcers

In laboratory settings, cod liver oil has shown benefits for improving gastric ulcer healingand reducing gastric antisecretory effects observed in rats. The oil also seems to produce gastric cytoprotective effects and causes a significant reduction in the development of stress and pain caused by gastric ulcers.

Sunday 5/14/17..... Happy mothers Day WOD - "Filthy Fifty"

saturday 5/13/17... #1. Shoulder press, #2. partner - SDLHP, Shoulder Press, D-ball to shoulder

#1. Strength: Shoulder Press 4x5 climbing

#2 Partner WOD: 10 rounds
       10 SDLHP
       5 shoulder press
       10 D-ball to shoulder

partner 1 does full round then rests while partner 2 does full round

Friday 5/12/2017..... Power cleans

#1. Power cleans 4x3


#2. Conditioning: 4 rounds

     9 power cleans
     15 push ups
     21 squats
     200 meter run

Thursday 5/11/17..... Deadlift day

#1. Deadlift 5x4

#2.  Amrap- 10

     2 deadlifts
     2 burpee box jumps
     4 deadlifts
     4 burpee box jumps
     6 deadlifts
     6 burpee box jumps
* ascending by 2 reps each round until time runs out

WEDNESDAY 5/10/17.. PARTNER WOD

8 ROUNDS WITH A PARTNER

10 THRUSTERS (95/65)
15 PULL UPS
20 KB SWINGS
25 WALL BALLS
30 DUBS

* #1. PARTNER DOES 10 THRUSTERS
   #2. PARTNER DOES 15 PULL UPS....... alternating exercises for total of 8 rounds
(only one person working at a time)


from Paleo Grubs:

Legendary Gluten-Free Blueberry Crisp

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Ingredients

1. 2 pints fresh blueberries
2. Juice of 1 lemon
3. 1 cup almond flour
4. 1/2 cup slivered almonds
5. 1/4 cup coconut oil, melted
6. 2 tbsp maple syrup
7. 1 tsp cinnamon
8. 1/8 tsp salt
9. Pinch of nutmeg

Instructions

1. Preheat the oven to 375 degrees F. In a small bowl, toss the blueberries with the lemon juice. Divide between six ramekin dishes.
2. Using the same bowl, mix together the remaining ingredients until combined. Spoon the almond crumble over the blueberries. Bake for 30-35 minutes, until bubbly and golden brown. Let cool slightly before serving.

Notes

1. Servings: 6 ramekins
2. Difficulty: Easy

Tuesday 5/9/17.. #1. Bench Press, #2. KB swings + bench press

Strength: Bench press.    1-10-1-20-1-30

                Do one heavy rep then 10 lighter reps -1 heavy rep then 20 lighter reps (all reps unbroken)


Conditioning:

     21-18-15-12-9-6-3
KB swings
* do 5 Bench press on dashes

Monday 5/8/17...#1. Back squat, #2. 4 rounds - Front squat + DUBS

#1. Back squat:  5x3 across

#2. Conditioning:
     7 Front squats
     25 DUBS

Sunday 5/7/17... "LINDA"

"Linda" aka 3 Bars of Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet: 

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight 

Set up three bars and storm through for time.

Saturday 5/6/17... DB snatch, slam balls, wall balls, run

Conditioning: 5 Rounds for time

     20 wall balls
     10 DB snatch (alternating)
     200 meter run
     10 stone to shoulders



*Another option:

     21-18-15-12-9-6

Plate (ground to overhead)

*Do 5 burpees + 25 DUBS after each round

Friday 5/5/17...#1. Back squat, #2. AMRAP-12... pull ups, squats, KB swings

#1. Box Squats: 6x3

#2. AMRAP - 12
       4 pull ups
       8 squats
      12 KB swings

Thursday 5/4/17.... Shoulder press and Jackie

#1. Shoulder press - 5x3

#2. Jackie

Row 1000 meters
50 thrusters
30 pull ups

Wednesday 5/3/17 -tabata row then.... Emom Deadlift Push up

#1. Tabata Row

#2. Emom-6
     7 deadlift
     7 push ups

Rest 2 minutes

     Emom-5
     5 deadlifts
     5 push ups

Rest 2 minutes

     Emom-4
     3 deadlifts
     3 push ups

* increase weight each EMOM

Tuesday 5/2/17...... Bench, pull up, GHD sit ups

Strength: Bench press

Conditioning: from One Nation
     5 rounds for time
5 bench press (185/115)
10 chest to bar pull ups
15 GHD sit ups

Monday 5/1/17....KB, slam ball, box jumps,goblet squats,pull ups

Conditioning: 5 Rounds

Round 1. AMRAP-2
          20 KB
          max reps slamball 30/20
 Round 2. AMRAP-2
          20 KB
          max box jumps
Round 3. AMRAP-2
          20 KB
          max goblet squat
Round 4. AMRAP-2
          20 KB
          max push press
Round 5. AMRAP-2
          20 KB
          max pull ups

* Rest 1 minute between rounds