Crossfit friends

friday 11/6/15..... Back squats + TTB

#1. 5 Rounds:
     10 wallballs
     20 DUBS

#2. Back squats: 5x1

#3. Conditioning WOD:

     25 TTB

     25 Back squats

     100 Sit ups

     25 Back squats

     25 TTB

Thursday 11/5/15.... AMRAP - 5

#1. In 5 minutes - Run 400 + w/remaining time amrap (as many reps as possible)      Wallballs

   Rest 1 minute

#2. In 5 minutes - Run 400 + amrap Lateral hops over bumper plate

     Rest 1 minute

#3. In 5 minutes - Run 400 meters + amrap KB swings

     Rest 1 minute

#4. In 5 minutes - Run 400 + amrap Toes to bar
* * score = total reps completed for each exercise

Wednesday 11/4/15... #1. Bench press; #2. Row 5x250; #3. metcon

#1. Strength - Bench Press
      10-9-8-7-6-5-4-3-2-1 rep rounds every minute on the minute

#2. Row 5x 250 meters
      * rest 30 seconds btw sets

#3. Metcon

      21-18-15-12-9-6-3

      Renegade rows     
      Ball slam
      Weighted sit ups

      * 25 dubs on the dashes

from Dr Axe food is medicine

Turkey Meatball Soup Recipe

Total Time: 60 minutes

Serves: 2-4

INGREDIENTS:

• 1 lb ground turkey
• 2 eggs
• 1/4 cup onion, minced
• 1 tsp garlic, minced
• 1/2 tsp Onion Powder
• Sea Salt and Black Pepper to taste
• 1/3 cup Coconut flour
• 1/2 cup onions, chopped
• 1-2 cups celery, chopped
• 1-2 cups carrots, chopped
• 1 tsp Thyme
• 3/4 tsp sage
• 3/4 tsp Rosemary
• Sea Salt to taste
• 4 cups chicken bone broth
• 2-3 tbsp ghee

DIRECTIONS:

1. Mix first 7 ingredients together in a bowl. Form into small meatballs
2. In a stock pot over medium high heat, add ghee, onions, celery, and carrots and cook until onions are translucent.
3. Pour bone broth into the stock pot and bring mixture to a simmer. Add remaining seasonings
4. Carefully drop meatballs into simmering broth and cook for an additional 45 minutes

Tuesday 11/3/15...#1. strict press; #2. EMOM- TTB + air squats; #3. Push press/thruster ladder

#1. Strict Press: 6x3

#2. EMOM - 6
     6 TTB
     10 air squats

#3. Metcon Ladder

5 Push Press (95/65)

5 Thrusters (95/65)

200M Run


10 Push Press (95/65)

10 Thrusters (95/65)

200M Run


15 Push Press (95/65)

15 Thrusters (95/65)

200M Run

In general, calcium food sources are found in the highest amounts in raw dairy and green vegetables.

Top Health Benefits of Calcium

Bone HealthCalcium is critical in the teens into the early 20s when bones are solidifying and the body is achieving its peak bone mass. The greater the peak bone mass, the longer one can delay osteoporosis or loss of bone mass at a later age. Over 10 million US adults are affected by osteoporosis and it is one of the leading causes of bone fractures in the elderly.

Cancer PreventionStudies have shown that consuming calcium rich foods are associated with a decreased risk of colon and rectal cancers. The evidence is not enough to recommend calcium supplements for the prevention of colon cancer, but eating high calcium foods may have the same effect.

Weight managementThere is a connection between calcium intake and lower body weight. It is believed that calcium in the diet can bind to fat in the digestive system, preventing absorption, therefore lowering the calories that actually make it into the body.

Blood pressure and heart healthHigh Calcium foods help relax smooth muscle, found in the veins and arteries, and can help reduce blood pressure. The DASH Diet (Dietary Approaches to Stop Hypertension) recommends a diet high in calcium to help improve blood pressure.

Monday 11/2/15... Ladder: KB, burpee box jump, pull up, sit up, wallball, row

 Metcon Ladder:

     1-2-3-4-5-6-7-8-9-10

KB swing

Burpee box jump

pull up

sit up

wallball

*200 meter row before each round

** first round would be:

200M Row
1 Kettlebell Swing (24/16)
1 Burpee
1 Box Jump (24/20)
1 Pull Up
1 Sit Up
1 Wall Ball (20/14)

from Dr Axe Food is medicine website

This Faux Rice Pudding recipe is healthy, easy to make and surprisingly delicious! It hits the spot when a sweet craving comes on but doesn’t leave you feeling guilty. Try this healthy substitution for a classic dessert.

PRINT PDF

Faux Rice Pudding Recipe

Total Time: 40 minutes

 

Serves: 4

INGREDIENTS:

• 1-2 cauliflower heads ( to make 1 cup cauliflower rice)
• 2 cups honey
• 4 eggs
• ½ tsp sea salt
• ¼ cup gluten free flour
• 1 cup raisins
• 1 tsp vanilla extract
• 4 cups coconut milk

DIRECTIONS:

1. Pre heat oven to 325 degrees F
2. In a food processor, add cauliflower and pulse until “rice” is made.
3. Combine the rice, honey, eggs and salt in a bowl and mix well. Stir in flour, raisins and vanilla. When combined, add in milk. Pour into 9x13 baking pan.
4. Bake for 25-30 minutes until lightly set.

Sunday 11/1/15...#1 - OH squats x8, #2. cleans, #3. Metcon - wallball, deadlift, cleans

1. EMOM - 8

   8 Overhead squats
   * use a dowel, an empty bar, whatever it takes



2. 7 Rounds
    3 Cleans every 1:30


3. Metcon:

    50 wallball
    40 Deadlift (185/125)
    30 wallball
    20 cleans (135/95)
    10 wallballs