Wednesday 2/28/18....... Row, power cleans, dubs

Conditioning for time: 3 rounds

500 meter row
15 Power cleans (155/105)
50 Dubs

Tuesday 2/27/18.... row, KB, thrusters,

#1. Front squat: 5x5

#2. For time:

50/35 Row
40 KB swings
30 Thrusters (105/75)
40 KB swings
50/35 Row

Monday 2/26/18.... row, sit up, back extensions

For time:

 Row 750 meters
25 GHD sit ups
25 Back extensions

Row 500 meters
25 GHD sit ups
25 Back extensions

Row 250
25 GHD sit ups
25 Back extensions

Sunday 2/25/18.....stone to shoulder, press, back squat

Strongman WOD

8 rounds:
1 stone to shoulder
3 strict press
5 back squats

Saturday 2/24/18.....Deadlifts, DUBS, Pull ups

Conditioning: 5 rounds for time

4 Deadlifts
24 DUBS
10 Pull ups

Friday 2/23/18...... Crossfit Open Wod 18.1

Open Wod 18.1

AMRAP 20 minutes

8 toes to bar
10 DB Hang clean and jerks
14/12 calorie row

Men- 50#
Women- 35#

Thursday 2/22/18.... Burpee/ squat clean Ladder

SQUAT CLEAN / BURPEE LADDER


10 SQUAT CLEANS
1 BURPEE

9 SQUAT CLEANS
2 BURPEES

8 SQUAT CLEANS
3 BURPEES

7 SQUAT CLEANS
4 BURPEES

6 SQUAT CLEANS
5 BURPEES

*** CONTINUE DEDUCTING 1 SQUAT CLEAN AND ADDING 1 BURPEE UNTIL YOU REACH 1 SQUAT CLEAN AND 10 BURPEES

from Paleo leap-

Brussels Sprouts With Balsamic and Cranberries Recipe

 SERVES: 4 PREP: 5 min. COOK: 30 min.

Protein: 9g / 6%

Carbs: 79g / 52%

Fat: 29g / 43%

 Add to Meal Plan  

Ingredients

• 3 lb. Brussels sprouts, trimmed and cleaned;
• ½ cup coconut oil, melted;
• ½ cup balsamic vinegar
• ¼ cup raw honey;
• 1 cup dried cranberries;
• Sea salt and freshly ground black pepper;

Preparation

1. Preheat your oven to 375 F.
2. Toss the Brussels sprouts in the coconut oil and season to taste with salt and pepper.
3. Place the Brussels sprouts on a baking sheet and roast until brown (25 to 30 minutes).
4. Combine the balsamic vinegar and honey in a saucepan.
5. Bring to a boil, lower to a simmer, and cook until thickened.
6. Drizzle the balsamic glaze over the roasted sprouts.
7. Sprinkle the dried cranberries over the sprouts, toss to coat, and serve.

Wednesday 2/21/18... #1. Bench press, #2. AMRAPs x2

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: 


AMRAP -10

8 One Arm Dumbbell Snatch (Alternating) (50#/35#)

10 Hand Release Push-Ups

12 AbMat Sit-ups

REST 90 seconds

AMRAP -10

5 pull ups

10 Goblet squats

15 DUBS (45 singles)

Team WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Tuesday 2/20/18.... #1. deadlift, #2. 7 deadlifts, 30 air squats, 7 HSPU

#1. Strength: Sumo Deadlifts - 5x5

#2. 5 rounds for time:

     7 deadlifts
     30 air squats
     7 HSPU

monday 2/19/18... Row, wall ball, KB swings

Conditioning: AMRAP - 20

TEAM WOD:
10 calorie row
15 wallballs
15 KB swings

*alternate exercises..partner 1 does 10 calorie row, as soon as he finishes partner 2 does 15 wall balls, then partner 1 does the KB swings

from natural news:

Soak Chia Seeds To Supercharge Your Metabolism

Good things come in small packages – the same is true of chia seeds which are extremely good and power packed with nutrients and minerals. Chia seeds have gained in popularity in recent years due to the many health benefits that can be gained by eating them on a regular basis. These seeds can easily be incorporated into your diet by doing things like mixing them into your yogurt at breakfast, adding them to a post-workout smoothie.

Supercharge Metabolism

Chia seeds are a rich source of calcium, with two tablespoons of whole chia seeds providing more than 130 milligrams of calcium. Calcium plays a role in energy metabolism, and it may help regulate body composition and reduce body fat percentage.

Using chia seeds a day you can help boost your metabolism and burn belly fat as well! Studies show that the addition of chia seeds to your diet also reduces visceral adipose tissue, a “belly fat” tissue that effects the metabolism of the body and is a component of obesity!

Fight Breast and Cervical Cancer

Chia seeds are rich in alpha lineic acid which is an Omega-3 fatty acid. Journal of Molecular Biochemistry found that ALA limited the growth of cancer cells in both breast and cervical cancers. They also found that it caused cell death of the cancer cells without harming the normal healthy cells.

Maintains Blood Sugar and Cholesterol

Chia seeds are good for your overall digestive and metabolic health. Some of the most recent studies have linked chia seed consumption with healthy blood sugar levels, HDL (good cholesterol), cholesterol as well as reduced levels of triglycerides (blood fat) and LDL (bad cholesterol). These can safely be consumed by diabetics and can also aid in maintaining healthy heart and bones.

Other Health Benefits Of Soak Chia Seeds

Immune system
Chia seeds can give your immune system a serious boost as a side effect of balanced gut health consuming the seeds help produce. The immune system is impacted by your gut health, so improving your gut can help you to avoid many types of diseases and illnesses.

Stronger bones
Did you know eating chia seeds can improve your bone health? One serving of Chia seeds contains 18 percent of your daily recommended intake of calcium which is beneficial for maintaining good, strong bones.

Sunday 2/18/17...... hero wod - Stephen

              Stephen

30-25-20-15-10-5 rep rounds of.....

GHD sit ups
Back extensions
Knees to elbows
Stiff legs (95#)

Saturday 2/17/18.... team wod

From Crossfit salt shack-

Teams of 3
5 rounds

30 Hang power cleans
30 ground to shoulder
30 TTB
30 calorie row

* 1 person working at a time

Friday 2/16/18..... AMRAP- 18

AMRAP-18

Row 9 calories
15 wall ball
12 DB snatch
9 TTB

Thursday 2/15/18

5 rounds:

300 meter run
15 burpees
12 Deadlifts
9 HPC
6 thrusters
* rest 1 minute

Tuesday 2/13/18...... row, renegade row, ball slams

Conditioning: 4 rounds for time

     In 5 minutes Row 500
     In remaining time:
As many rounds of- 10 renegade row
                                 10 ball slams

Monday 2/12/18..... #1. back squats, #2. thrusters, slamballs, DUBS

#1. Back squats 5x4 w/ 1 second pause at bottom


Coach’s Note: Stopping the squat at the bottom significantly reduces the amount of

stress placed on the lower back, but causes the legs to have to work much harder to

 push back to the starting position. This is because a pause gives the legs greater

 time under tension, and increases muscular recruitment. As the fast twitch fibres

 continue to fatigue during the pause, slow twitch fibres (and muscles) are recruited

 in order to help stabilize the body in that position. The more you perform pause

 squats, the more the body and brain gets used to recruiting slow twitch muscle

 fibres and builds the strength of the supporting muscles in the lower back, hips and

 abs, which bodes well for your overall squat numbers and strength in other

 movements. Furthermore, because holding a pause dissipates the stretch reflex (that 

‘bounce’ you feel when you drop down and explode up rapidly on a squat) and

 fatigues the muscles more prior to the concentric portion of the lift. Combining these

 things all together results in greater muscular strength and more POWER from

 having to drive out of the hole. 


#2. AMRAP - 12

     6 Thrusters (135/95)

    12 slamballs (50/25)

     30 DUBS

Sunday 2/11/18.... #1. Bench press, #2. pull ups, KB swings, wall balls

#1 strength: Bench press - 10-8-6-4-2- climbing in weight then amrap to failure w/your lightest weight


#2. Metcon: 5 rounds for time

              7 C2B pull ups
              14 KB swings
              21 wallballs

Basic Low Carb Meatloaf

A meatloaf that uses pork rinds in place of the bread crumbs for low carb. The ketchup typically called for in the recipe is replaced with basic ingredients.

 Prep Time 10 minutes

 Cook Time 1 hour 15 minutes

 Total Time 1 hour 25 minutes

 Servings 8 large slices

 Calories 319 kcal

 Author Lisa | Low Carb Yum

Ingredients

• 2 pounds ground beef
• 2 tablespoons dried minced onion
• 3/4 cup crushed pork rinds
• 1 6 oz can tomato paste
• 2 tablespoons low carb sweetener or a touch of stevia (optional)
• 2 teaspoons white vinegar
• 2 eggs
• 2 tablespoons Worcestershire sauce
• 1/4 teaspoon dried basil
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Lightly spray a 5x9 inch loaf pan with oil or line with foil.
2. Combine all ingredients in large bowl and mix until blended.
3. Pat into loaf shape and place in pan.
4. Bake at 350 degrees F until meat thermometer registers 165 degrees F (about 1 hr to 1 hr 15 min).
5. When meat is done, juices will be clear. Drain any fat and let sit about 10 minutes before slicing.

Recipe Notes

Makes 8 servings

Saturday 2/10/18.... C&J + air squats

Conditioning WOD:

       21 clean & jerks
       50 air squats

       15 clean & jerks
       50 air squats

       9 clean & jerks
       50 air squats


from stupid easy paleo

Banana Chia Pudding

Prep Time 10 mins

Cook Time

Total Time 10 mins

Serves 1

Ingredients

• 1 ripe banana, peeled
• 1/4 cup full-fat coconut milk
• 2 tbsp chia seeds
• Dash of vanilla extract, optional

Directions

1. In a food processor or blender, combine the banana and coconut milk. Process until smooth.
2. Add the chia seeds and pulse a few times to mix evenly.
3. Pour into a container and chill for an hour to let the chia seedsplump up a bit. (Or if you’re like me, eat it right away because you don’t want to wait. The seeds will be crunchy, though.)

Friday 2/9/18..... shoulders

#1. Strength: shoulder press- 5-5-3-3-3-1

#2. AMRAP-12
     12 burpees
     12 KB swings
     24 Dubs

Thursday 2/8/18...... Row, Dubs, Cindy

Conditioning: one time through

Row 2000 meters
150 double unders (300 singles)
10 rounds of Cindy

* Cindy = 5 pull ups, 10 push ups, 15 air squats

Wednesday 2/7/18....... the Chief

The  Chief - 5 rounds

AMRAP-3
   3 power cleans
   6 push ups
   9 squats

Cash out- Tabata sit-ups/ planks

Tuesday 2/6/2018..... Deadlift Day

#1. Strength: Deadlift- 5x5

#2. EMOM-16 alternating

     Odd: 12/10 calorie row
     Even: 3 heavy deadlift

Monday 2/5/18....... Back squats

#1. Back squat 5x3

#2. Conditioning: EMOM x15 alternating

1. 6 back squats
2. 12 push ups
3. 10 ring rows + iso hold until :45

Sunday 2/4/18....

Strength: Box squats - front squats 4x4

Conditioning: 5 rounds for time

     21 DUBS

     15 KB swings

     9 Renegade rows

saturday 2/3/18... Power cleans, DUBS, Push press

#1. Strength: Bench press 3x7

#2. Conditioning: 7 Rounds

     5 Power cleans
     30 DUBS
     7 Push press

Friday 2/2/18....... team wod

#1. Strength: front squats- 4x3

#2. Team wod:

 In teams of 3: Row 3000 meters

#1. Row 200 meters
 #2. AMRAP wallballs
#3. Static wall sit

Thursday 2/1/18.... snatch, row, hspu

EMOM-30

1st minute: 6 snatches
2nd minute: 100/150 row ( no longer than 45 seconds )
3 rd minute: :30 second max hspu or strict press