Sunday 12/31/17.... deadlift wod

#1. Strength: deadlift -4x3

#2. Conditioning for time:

15 deadlifts
30 wall ball
12 deadlift
24 wall ball
9 deadlift
18 wall ball
6 deadlift
12 wall ball
3 deadlift
6 wall ball

Friday 12/29/17.... Cindy got stoned

AMRAP -25 minutes

1 stone to shoulder
1 round of Cindy

* 1 round of Cindy = 5 pull ups, 10 push ups, 15 air squats
** if you don't have a stone - do a heavy power clean

Thursday 12/28/17.... #1. Front squats #2. Thrusters + row

#1. Strength Front squats; 5x3

#2.Partner WOD:    

       100 thrusters

        * partner holds wall sit

       1000 meter row

       * partner holds plank

---------------------------

 or 17.5 (scaled)
       10 rounds for time:

       9 Thrusters (65/45)
       35 single unders

Wednesday 12/27/17... bench and pull ups

10-9-8-7-6-5-4-3-2-1
Bench Press

5 Pull Ups after each round

Tuesday 12/26/17... #1. Back squat, #2. Double jump

1. Back squats 5x3 climbing

2. Double jump for time:

     50 double unders
     20 KBSwings
     10 burpee box jumps

Sunday 12/24/17........ Annie's back

For time:

     50-40-30-20-10
GHD sit ups
DUBs
 Do 25 back extensions on dashes

Saturday 12/23/17... Row, thrusters, pull ups

For time:
Row 1000 meters
50 thrusters (45/35)
30 pull ups

Row 500
25 thrusters
15 pull ups

Row 250
12 thrusters
9 pull ups


Or 3 rounds
Round 1.
21 pull ups
21 DB snatch (right)
21 pull ups
21 DB snatch (left)

Round 2.
15 pull ups
15 DB snatch (right)
15 pull ups
15 DB snatch ( left)

Round 3.
9 pull ups
9 DB snatch (right)
9 pull ups
9 DB snatch ( left )

Friday 12/22/17.... Twelve Days of Crossfit

“12 Days of CrossFit”
TWELVE DAYS OF CROSSFIT

12 Rounds for time of:
1 Farmers Carry (length of turf and back)
2 Thrusters
3 Power cleans
4 TTB
5 Stone to shoulder
6 Back squats
7 Push ups
8 Pull ups
9 Slam balls
10 calorie row
11 KB swings
12 oz. Beer
Start with just the 1 farmer carry, Round two starts with the 2 Thrusters and then 1 farmer carry, Round three is the 3 power cleans,2 thrusters,1 farmer carry.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8…and finishes with the 1 farmer carry.  If you don’t drink – do 12 burpees.

Thursday 12/21/17 - deadlift, press, swing

Conditioning:
10-9-8-7-6-5-4-3-2-1
Deadlift

1-2-3-4-5-6-7-8-9-10
Shoulder press

*Do 10 KB swings on dashes

Wednesday 12/20/17...... Front squats

10 rounds:

5 front squats (BW)
4 stone to shoulder
3 strict press (heavy)

Tuesday 12/19/17...... Tin Man

Tin Man - 5 rounds
 5 Bench press (body weight)
5 Power cleans ( body weight)

Endurance: 4 rounds
Row 400 meters
40 Dubs

Monday 12/18/17.......Bradshaw

10 rounds for time:

3 handstand push ups
6 deadlifts
12 pull ups
24 double unders

Sunday 12/17/17........ Fight gone bad

#1. Wide stance box squat - 8x3

#2. Fight Gone Bad

     3 rounds:
1:00 minute -wall ball
1:00 minute - sumo deadlift high pulls
1:00 minute - box jumps
1:00 minute - push press
1:00 minute - row for calories
1:00 minute -rest

Saturday 12/16/17.....7 rounds- 7 shoulder press, 7 KB swings' 7 pull ups, 100 meter farmers walk

7 Rounds for time:

7 push press
7 KB swings
7 pull ups
100 meter farmers walks

Friday 12/15/17........ EMOM-30

Every minute on the minute for 30 minutes (10 rounds)

1st minute: 100 meter farmers carry
2nd minute: 12 GHD sit ups
3rd minute: 15 calorie row

Thursday 12/14/17... #1. Deadlift rack pulls, #2. AMRAP-20

 #1. Strength: Deadlift rack pulls 6x3

#2. Conditioning: AMRAP - 20

           Run 400
           9 SDLHP
           7 D-Ball to shoulder
           5 OH squat

Wednesday 12/13/17... Wallballs + Power cleans

Conditioning for time:

50 wallballs + 15 power cleans
40 wallballs + 10 power cleans
30 wallballs + 5 power cleans

* increase weight each round

Tuesday 12/12/17... Dubs, KB swings, Renegade rows

Conditioning: 5 rounds for time

     21 DUBS
     15 KB swings
     9 Renegade rows

top 10 ingredients to avoid that cause dementia

Food affects our bodies and minds. Many people would be surprised to discover just how many food ingredients are linked to cognitive disorders, like dementia.

Dementia is considered by many people to be a disease that accompanies age. Contrary to popular belief, however, dementia isn’t a specific malady, but a general term that encompasses a variety of cognitive impairments in memory, thinking and communication.

It’s unsurprising that food alters our brains. What is surprising is that certain foods contain ingredients that can damage our brains. Consider the following as a list of ingredients that are best classified as brain poison.

1. Advanced glycation end products (AGEs) may cause plaque buildup in brain 
AGEs, also known as glycotoxins, are proteins that have become glycated through exposure to sugars. Cooking foods at high temperatures, including fries and meats, can produce AGEs. These harmful compounds have been linked to hypertension and diabetes; however, recent evidence suggests that AGEs are associated with dementia as well.

Increased levels of AGEs may cause amyloid plaques, which are protein pieces that are characteristic of dementia, to concentrate in the brain. A study published in journal PNAS found that the consumption of glycotoxins led to dementia in mice. The team tracked the cognitive health of young, middle-aged and old mice that were fed diets with portions of AGEs similar to a Western diet. The researchers found that old mice that were fed high amounts of AGEs developed amyloid plaque. The researchers noted that the mice’s cognitive decline was not associated with age, since these symptoms were not found in aged mice on a low-AGE diet.

2. High amounts of aluminum are toxic to brain tissue
The human body was not designed to ingest aluminum. Nevertheless, aluminum is a food additive used in almost everything, including cheese, cake mixes and milk formulas. It’s also linked to the beginning stages of Alzheimer’s disease. No one knows how much, if any, aluminum is safe to ingest. The toxic heavy metal is regarded as a dangerous neurotoxin.

Aluminum is a like a drug that directly effects the nervous system. Scientists are certain that toxic metals damage brain tissue. A diet high in aluminum is no exception.

3. Artificial sweetener aspartame linked to neurological complications
Aspartame is an artificial sweetener used as a sugar substitute for yogurt, cereal and diet drinks, but that doesn’t mean it’s healthy. Among all the artificial sugar products, aspartame is the most controversial. It’s been linked to brain tumors, seizures and, perhaps unsurprisingly, dementia. One controversial ingredient in aspartame is methanol — a harmful toxin linked to neurological complications.

4. Fluoride increases brain decay
Many U.S. municipalities fluoridate drinking water ostensibly to help reduce tooth decay, even though fluoride only works on the surface of teeth, not when you ingest it. Rather than using naturally occurring fluoride, cities instead tend to buy hydrofluorosilicic acid, chemical waste from phosphate fertilizer industries in China. Despite its purported use to improve public health, this chemical has been associated with a swath of health problems like dementia.

If clinical studies that examine the effects of fluoride on rats shed any light on the effects that fluoride has on senior citizens, the results are unsettling. According to research stemming from Charles University in the Czech Republic, exposing rats to the same amount of fluoride in the public’s drinking water resulted in the formation of amyloid — the plaque that proliferates brains ridden with Alzheimer’s disease. Furthermore, a plethora of studies have shown that water fluoridation causes brain damage and is associated with lower IQ in children.

5. Long-term mercury exposure linked to Alzheimer’s disease
Nearly everyone knows that many vaccines contain mercury; so do a variety of foods and ingredients, including salmon, rice and high-fructose corn syrup. Like other toxins, research suggests that long-term exposure to mercury may produce Alzheimer’s-like symptoms in people.

In another study published in the Journal of Alzheimer’s Disease, researchers reviewed more than 100 studies that examined mercury exposure in cell models, animals and humans. The team found a strong link between mercury exposure and behavior associated with Alzheimer’s disease. Although the researchers could not prove that long-term mercury exposure causes Alzheimer’s disease in people, the results shouldn’t be taken with a grain of salt.

6. Artificial flavoring diacetyl is junk for the brain
An artificial flavoring known as diacetyl used in popcorn butter has been linked to dementia. It’s not just found in butter though. Diacetyl is in snack foods, baked goods and beer. Many companies have ceased using diacetyl because of its health risks.

Like other noxious ingredients associated with dementia, diacetyl has been shown to produce the Alzheimer’s-linked protein amyloid. Moreover, other research suggests the diacetyl disrupts the production of glyoxalase I, a detoxifying protein that prevents amyloids from sticking together.

7. Food preservative monosodium glutamate (MSG) accelerates cognitive decline
Similar to diacetyl, MSG is a preservative and flavor enhancer used in almost every food. Unfortunately, like diacetyl, it also increases the risk of Alzheimer’s disease.
MSG is an excitotoxin, meaning it causes brain cells to fire uncontrollably. This can worsen pre-existing cognitive disabilities, including Alzheimer’s, Parkinson’s and Lou Gehrig’s disease.

8. Soy tofu may impair memory
Soy products like tofu are often considered a healthier alternative to meat; however, not all soy products are created equal. According to a study published in Dementia and Geriatric Cognitive Disorders, high tofu consumption was linked to worsening memory, whereas high tempe consumption, a less processed soy product, was shown to improve memory.

9. Trans fats shrivel brain
Trans fats are the fats to avoid when it comes to warding off Alzheimer’s disease. They have been shown to shrink the brain and increase the risk of dementia. Many fast foods, fried foods and processed foods are loaded with trans fats.

Trans fats deprive the brain of oxygen by clogging veins and arteries. In particular, trans fats rob the brain of the essential chemical apolipoprotein E, which helps regulate amyloids in the brain. When unregulated, amyloids form plaque that interfere with neuron function.

10. Glyphosate herbicide kills pests and brain cells
Glyphosate is the main ingredient used in Roundup herbicide and has been estimated to be in most processed food. It’s the most popular herbicide used in the world. Glyphosate doesn’t just kill pests though; it kills brains cells.

When we consume produce sprayed with glyphosate, it changes our body chemistry as well. When observed in the lab, Roundup herbicide produced the same oxidative stress found in cells associated with Alzheimer’s disease. In order to avoid glyphosate, try switching to whole organic foods.

“Food for thought” just took on a whole new meaning. We can use this list as a reminder for which ingredients to avoid purchasing. Better yet, with this list, our memories will be so good that we won’t need to be reminded.

Monday 12/11/17....Back squats, then pull ups,front squats, shoulder press

#1. Strength: Back squats - 6x3

#2. Every 4 minutes for 20 minutes (5 rounds)
     10 pull ups
     10 front squats (135/95)
     10 push press (135/95)


from serious eats:

Roasted Brussels Sprouts With Bacon, Pecans, and Maple-Balsamic Vinaigrette

JENNIFER SEGAL

These brussels sprouts are roasted until golden and caramelized, then doused in a maple-balsamic vinaigrette and topped with crisp bacon and toasted pecans. They're so addictive, it's hard not to eat the entire lot standing at the stove before you serve them.

About the author: Jennifer Segal is the chef behind the popular food blog, Once Upon a Chef.

Every recipe we publish is tested, tasted, and Serious Eats-approved by our staff. Never miss a recipe again by following @SeriousRecipes on Twitter!

• YIELD:serves 4 to 6
• ACTIVE TIME:30 minutes
• TOTAL TIME:45 minutes
• RATED:    

Ingredients

• 1/2 cup pecans
• 6 slices bacon
• 2 pounds Brussels sprouts, halved (stems and ragged outer leaves removed)
• 3 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 2 1/2 tablespoons balsamic vinegar
• 1 tablespoon maple syrup

Directions

1. 1.
   Adjust oven rack to center position and preheat oven to 350°F. Line a baking sheet with heavy duty aluminum foil.
2. 2.
   Place pecans on prepared baking sheet and bake until lightly toasted and fragrant, about 5 minutes. Keep a close eye on them, as they can burn fast. Transfer nuts to cutting board and chop coarsely. Set aside.
3. 3.
   Increase oven temperature to 400°F. Lay the bacon strips out flat on the same foil-lined baking sheet, leaving space in between so they don't overlap. Roast for until bacon is crisp, 12 to 20 minutes, rotating half way (cooking time will depend on thickness of bacon). Transfer bacon to a plate lined with paper towels; pour rendered bacon fat into a small dish and discard aluminum foil. When bacon is cool, finely chop.
4. 4.
   Increase oven temperature to 425°F. Line baking sheet with fresh aluminum foil. Toss Brussels sprouts with rendered bacon fat, olive oil, salt, and pepper, directly on baking sheet. Roast, stirring midway through to promote even browning, until Brussels sprouts are tender and caramelized, about 20 minutes. Add balsamic vinegar and maple syrup and toss to coat evenly. Taste and adjust seasoning then transfer to serving dish. Right before serving, top with chopped pecans and bacon. Serve hot or room temperature.

Sunday 12/10/17.... Deadlift

    Deadlifts    10-9-8-7-6-5-4-3-2-1

Between rounds-
     Row 200 meters
     10 GHD sit ups

Saturday 12/9/17...... Bench and KB swings

From strongman:

6 rounds-
Bench press 1-2-3-4-5
KB swings 5-4-3-2-1

Friday 12/8/17... back squat, then row HSPU, front squat

Weightlifting
Back Squat 5x3

Conditioning: AMRAP x 20:00
25/20 Cal Row
15 Handstand Push Ups
5 Front squats

Thursday 12/7/17..."The Chief"

#1. Strength: Power cleans - 5-4-3-2-1

#2. Metcon

"The Chief"
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
*Score = Lowest AMRAP score.


from Stupid easy paleo:

Beet and Brussels Sprout Salad Recipe

Print Shopping List

Ingredients

• 1 lb (454 g) bacon
• 6 beets, cubed into small pieces
• About 24 (individual) Brussels sprouts, cleaned thoroughly (these guys can be dirty!)
• 4 cloves fresh garlic, quartered
• 1 tbsp (4 g) dried thyme
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/2 cup (62 g) pistachios, once cooked, and toasted

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Instructions

1. Preheat oven to 350°F (176°C).
2. Arrange slices of bacon on a baking sheet lined with aluminum foil and bake for about 20 minutes in the oven until crispy. When done, remove with tongs and set aside on a plate to cool. Reserve the bacon fat for cooking the vegetables.
3. In a large roasting pan, add in the beets, Brussels sprouts and garlic. Drizzle with leftover bacon fat. Sprinkle with dried thyme, salt and pepper. Mix thoroughly using the tongs. Roast in the oven on the middle rack for about 45 minutes until everything has caramelized slightly.
4. In the meantime, toast pistachios in a small pan over medium heat on the stovetop. Transfer contents of the roasting pan to a large bowl and top with pistachios. Crumble the cooled bacon and add it to the veggies. Use tongs to toss it all together.

by Steph Gaudreau

Wednesday 12/6/17... "Helen"

#1. Tabata push ups (alternate with push up static hold)

#2. Conditioning: for time
           "Helen"
Run 400
21 KB swings
12 pull ups

Tuesday 12/5/17.... #1. Barents over rows, #2. Wallball, Kettlebell, DUBS

#1. Bent over rows > ring pull ups. 4x5

#2. Conditioning for time: "Jerry Swinger"

30 wallballs
30 KB swings
60 Dubs
30 KB swings
30 wallballs

Monday 12/4/17.... Back squat

#1. Back squat 4x3

#2. Conditioning for time

     25 back squats
     25 back extensions
     100 sit ups
     25 back extensions
     25 back squats

Sunday 12/3/17... 7 Rounds - 7 push press, 7 KB swings, 7 SDLHP, 100 meter farmer carry

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

Melty Italian chicken recipe from Clean Food Crush

Crockpot Melty Italian Chicken Recipe

Ingredients 

• 1.5 lbs. boneless chicken breasts 
• 1 Tbsp avocado oil, or extra virgin olive oil 
• 2 fresh garlic cloves, minced 
• 1 Tbsp dry Italian seasoning 
• sea salt and black pepper to taste 
• 15oz jar organic tomato sauce 
• 1/3 cup shredded Mozzarella 
• a small handful of fresh chopped herbs, I used basil and parsley

Instructions

1. Place chicken in the slow cooker, together with oil, garlic, Italian seasoning, sea salt and pepper. Toss well to coat. 
2. Pour tomato sauce on top then cook on LOW for 8 hours or HIGH for 4 hours. 
3. Add the shredded Mozzarella and cook on HIGH for an additional 20-30 min, or until melted. 
4. Sprinkle with fresh chopped herbs and serve over zucchini noodles.

Saturday 12/2/17.... Deadlift and pull ups

Strongman WOD: 8 rounds

5 deadlift
10 pull ups


Or.... Dumbbell bear
Emom-20
5 dumbbell deadlifts
5 dumbbell cleans
5 dumbbell thrusters

Friday 12/1/17.... #1. Bent over rows, #2 bench press, burpees,row

Strength: bent over row 5x5

Conditioning: 5 rounds
     6 bench press
     12 burpees
     Row 24 calories