SUNDAY 6/7/15....TABATA THIS!

8 ROUNDS - :20 WORK :10 SECOND REST




1. SIT UPS



2. WALLBALLS



3. JACOBS LADDER



4. D-BALL OVER SHOULDER



5. BACK EXTENSIONS





**D-BALL OVER SHOULDER.....

Saturday 6/6/15 #1. EMOM-12 (KB+SDLHP) #2. back squat 4x6 #3. Conditioning

#1. EMOM - 12
   odd= 10 KB swings
   even= 10 sdlhp

#2. Strength - squat
   Back squat 4x6

#3. Conditioning
   5 rounds for time:

10 front squats

15 double unders

10 handstand push ups

15 toes to bar

Friday 6/5/15...#1. Row 2K w/ partner, #2. Barbell conditioning

#1. Row 2000 meters w/partner
   * 200 meters while partner holds plank
   * switch every 200

#2. Barbell conditioning:
 AMRAP - 7 (as many rounds in 7 minutes)
 Push press - 15 @ 95/65
                     15 @ 135/95
                     amrap @ 155/105 w/remaining time

REST 3 MINUTES

AMRAP - 7
Front squats - 15 @ 95/65
                       15 @ 135/95
                       amrap @ 155/105

Thursday 6/4/14...#1. OHS, #2. 25 ghd sit ups +25 hip extensions, #3 5RFT - 25 cal. row, 15 pull ups 10 DB snatch

#1. Strength: Overhead squats - 3x3

#2. Midline: 3 Rounds - 25 sit ups 25 hip extensions

#3. Conditioning: 5 Rounds
     25 calorie row
     15 pull ups
     10 Dumbell snatches

from natural news

GMOs And Why Say No To Canola Oil! 3 Best Substitute for Canola Oil

By jeery park

Posted Wednesday, June 3, 2015 at 01:05pm EDT

Keywords: cancer, canola oil, canola oil GMO, GMO, health, immune system, Toxins

According to the Non-GMO Project, 90% of the U.S. canola crop is genetically modified (in 2011). Canada also grows a lot of canola, but after watching the documentary “The Future of Food” I would not trust any canola grown in Canada.
Canola oil I was buying was produced from Round Up Ready GMO Canola. Canola oil is developed from the rapeseed plant, which is part of the mustard family of plants. These oils have long been used for industrial purposes (in candles, lipsticks, soaps, inks, lubricants, and biofuels). It’s an industrial oil, not a food.

Today, 72% of all products from the United States are genetically modified. The top 3 genetically modified foods are:

canola
corn
soy
Not too far behind them are potatoes, tomatoes, sweet peppers, peanuts, and sunflower.

Negative Effect Of GMOs

Antibiotic resistance

Many plants are engineered to become resistant. We consume those same toxins and may in turn develop resistances.

Cancer

GMOs are an offense to our cells. They depress our immune system and may allow for the onset of cancer.

Toxicity

Apparently they have GMO Christmas trees that glow in the dark. Slightly cool, but kind of disturbing. They can also make pigs glow in the dark by injecting them with jellyfish.

Allergic

Our bodies were not built to recognize and consume GMOs. They are foreign substances in our digestive system and in our bloodstream.

Weak Immuno

Our immune system doesn’t recognize GMOs. It works to expel them from our bodies as soon as possible, and has less time to work towards our general well being.

3 Canola Oil Alternatives

First off you can avoid GMO oils if you purchase imported European oils. Europe does not allow GMOs. Two different types of cooking oil I have been using lately are grape seed oil and sunflower oil (from Europe just to be safe). Neither of these come from GM crop sources.

Sunflower Oil
The last time I bought this oil I got it at Trader Joe’s for a reasonable price. The oil was from the Ukraine (they don’t allow GMOs). Refind sunflower oils have an even higher smoke point than grape seed coming in at 450 degrees! While I don’t think it’s as healthy as grape seed oil, sunflower oil does contain it’s share of vitamin E and is low in saturated fat, although the types of fats can vary depending on what variety of sunflower(s) are being used. Again consume in moderation.

Olive Oil
I don’t recommend olive oil for cooking, but it has tremendous health benefits and is at the heart of the Mediterranean diet. Look for extra-virgin olive oil and use it on salads and other cold dishes.

Coconut Oil
Coconut oil is best when it’s cold-pressed and virgin. Do NOT buy refined coconut oil. Your coconut oil should smell like you’re on a beach in the Caribbean. It has a high heat threshold and contains medium-chain fatty acids that can support both fat loss and your nervous system.

Sources of article include:

Wednesday 6/3/15...#1. EMOM- bent over rows + wallball

#1. EMOM - 8
even =10 bent over rows
odd = 10 wall balls


#2. Conditioning

400 meter run
21 wallballs
21 power cleans
21 slam balls

50 DUBS or 200 singles
15 wallballs
15 power cleans
15 slamballs

400 meter run
9 wallballs
9 power cleans
9 slamballs

Tuesday 6/2/15... squats,pull ups,

 #1. SWOD:

 Front squats 3 x5  ( 3 second pause at bottom)

WOD: For time: 4 rounds for time of:

30 Air Squats


10 Pull Ups


30 Back Extenstions


10 Pull Ups


30 Sit Ups


10 Pull Ups


300M Run

Monday 6/1/15... AMRAP - Row, plate ground to overhead, burpees

#1.SWOD: Shoulder press
EMOM - 8
odd: 8 strict press
even: 8 push press
* same weight

#2. Conditioning

Max rounds in 20 minutes
Row 400m
10x Plate Ground to overhead
10x Burpees

from Natural News:

By Audrey Lefebvre

Posted Thursday, May 28, 2015 at 02:13pm EDT

Keywords: aloe vera uses, Top Reasons to use Aloe Vera, Use Aloe Vera, Using Aloe Vera Summer

Warm sunny rays bouncing off the skin is the definitive sign that summer is here!  With the new season, Aloe Vera holds as an essential tool in our skin-health arsenal. Surprisingly, Aloe Vera can be used for skin rejuvenation, healing and soothing. In addition to your natural Zinc oxide sunscreen, here are the top 10 reasons to use Aloe Vera this summer!

Use Aloe Vera this Summer to:

1. Moisturize dry skin – Aloe Vera’s thick pulp is rich in vitamin E and vitamin C. When placed directly over dry skin, the pulp acts as a barrier, protecting from further damage and replenishing moisture back into the skin.
2. Relieve burned skins – So you stayed out in the sun too long and now your skin is tender to the touch. Aloe Vera is cool to touch and naturally soothes burned skin.
3. Heal sunburned skin – Use Aloe Vera, its gel, or a natural soap with Aloe Vera, to quicken the cell turnover and promote faster healing for sensitive sunburned skin.
4. Prevents infections – The pain is just one component of a sunburn. In rare cases, sunburned skin can become infected. Aloe Vera’s pulp has natural antibacterial properties which fight off any bacteria that may be trying to invade the skin.
5. Prevents wrinkles – Sun exposure can age skin and lead to wrinkles. Aloe Vera is full of antioxidants, particularly carotene; which promotes firm skin and maintains hydration.
6. Get rid of sunspots – Hyperpigmentation, a condition where the skin becomes overly pigmented, can be treated naturally by mixing Aloe Vera with sunscreen to protect the skin from further damage while healing at the same time.
7. Maintains digestive health – Summer has a tendency to make us crave high-calorie foods. Consuming natural Aloe Vera or Aloe Vera juice (yes it is drinkable) helps our stomach experience regularity in a gentle manner.
8. Diminishes stretch marks – Forget about your stretch marks: Aloe Vera naturally lightens and heals the stretched skin, making it less visible.
9. Safeguard your children’s skin – Aloe Vera is gentle enough for a baby’s skin and strong enough to protect it from the sun damage.
10. Help moisturize your lips – The skin is not the only area which can experience discomfort from the sun. The lips receive the same exposure and at times can develop heat blisters. Aloe Vera is safe to place on the lips and can be left overnight to heal.

Aloe Vera is an anti-aging and complexion correction secret used for hundreds of years. As the salty ocean scent and warm breezes approach, use Aloe Vera to rejuvenate, heal, and soothe your skin.  Is Aloe Vera a part of your summer essentials? Let us know in the comment areas.