Tuesday 1/21/14....AMRAP - 17 "Who's your Daddy?"

AMRAP- 17 : "Who's your Daddy"?

40 Burpees
30 DB snatch
30 Burpees
30 DB snatch
20 Burpees
20 DB snatch
10 Burpees
AMRAP DB snatch until time runs out

Monday 1/20/14... Farmers have strong backs!

4 Rounds for time:

100 meter farmer carry (35/45/55)
200 meter run
10 bent over rows
100 meter farmer carry
200 meter run
10 pull ups

Benefits of the Farmer's Walk Exercise

While many of you may undermine the physical benefits of manual labor and prefer just working out in a gym, you ought to know that these natural laborious exercises work the body in amazing ways to make it fitter. The benefits that you derive from doing this exercise are numerous, and have been enlisted here.
The first benefit of the farmer's walk is that it strengthens the core muscles. Strong core muscles equal a strong body that is less prone to developing injury.
You develop a great sense of balance and control over your body by performing this exercise.
Your stamina and metabolism only increase as you continue doing this exercise regularly.
The exercise utilizes muscles all over the body. These include those in the arms, shoulders, abdominals, legs, glutes, and back. 
Apart from the aforementioned benefits, the farmer's walk also helps develop ankle and grip strength.

Sunday 1/19/14.....Shoulder Burner"

SWOD - Shoulder complex = 1 Press + 3 Push Press + 5 Push jerks

1-1-1-1 (increase weight each round)


WOD: 5 Rounds for time

20 push press (75/55)
25 DUBS
30 sit ups

Saturday 1/18/14..."Loredo"

"LOREDO"
6 rounds
24 squats
24 push ups
24 lunges
Run 400

Friday 1/17/14....8 rounds for time:

8 Rounds for Time:

5 Thrusters
7 HPC
10 SDLHP
Run 200

Thursday 1/16/14 Row, deadlift, DUBS

3 Rounds for Time:

500 meter row
15 deadlifts
50 DUBS

Paleo for Beginners: What you need to know

By Amanda Little

Posted Friday, August 23, 2013 at 12:37pm EST

Keywords: paleo, paleo diet, Paleolithic diet

The buzz is clear, Paleo is IN right now. But how do you do the Paleo Diet and why is it important? Perhaps more importantly, does it work? Today let’s dive into Paleo for Beginners, what you need to know to succeed.

What is the concept of the Paleo Diet?

Essentially, the Paleolithic diet is named the way it is because it’s supposed to mimic the traits and characteristics that were found in humans from the Paleolithic Era. You know, back in the cave man days?  Essentially, it consists of all organic meats, veggies, nuts and grains. Absolutely nothing processed no refined sugars, etc.

Paleo itself makes complete sense. After all, in the cave man days humans were athletically built, strong, hunter and gatherer types. They were built for survival and “lived off the land”, something we’re struggling to do today. Now, we’re obese and sprinkled with disease everywhere. People everywhere are dying from the Western World style of living and it’s getting worse every year.

Why is the Paleo Diet so popular?

Other than being another diet people can try to get healthy and lose weight, people are pleased with the simplicity of the Paleo Diet. Much like a raw diet, there’s very specific and simple rules that allow you to eat what’s natural for you to eat without having to put too much thought into it.

10 Basic Paleo Guidelines

List adapted from Paleo 101

• High in Healthy Fats, Moderate to High Animal Proteins, Low in carbs.
• Unlimited amounts of “healthy fats” like coconut or olive oil.
• High amounts of animal protein (all animal organs considered).
• Generous amounts of veggies (fresh or frozen).
• Low to moderate amounts of various fruits and even nuts.
• Meats should be grass fed and all natural – no hormones added.
• No cereal grains or legumes.
• Eliminate refined sugars, limit natural sugars.
• Eliminate as much dairy as possible.
• No veggie oils / hydrogenated oils.

Study Results on Paleo Diet – Does it work?

Recent studies show the biggest benefits with the Paleo diet are in improving Glucose issues and cardiovascular problems. To quote, “Over a 3-month study period, a Paleolithic diet improved glycemic control and several Cardiovascular risk factors compared to a Diabetes diet in patients with type 2diabetes.”

So in short, yes! The Paleo Diet (while controversial) does have health benefits and is right for some people.

Wednesday 1/15/14... 5 RFT - 10 TTB, 10 DB snatch, 10 wallballs

Conditioning:

5 Rounds for time:
10 TTB
10 DB Snatch (each arm)
10 Wallballs