Sunday 8/30/15...Rest Day / Make up Day

Trying to do anything after squat day...

SATURDAY 8/29/15... CHIPPER

from crossfit south shore

For Time:

200 m Run
20 Wall Balls (20/14)
200 m Run
20 Deadlifts (135/95)
200 m Run
20 Clean and Jerks (135/95)
200 m Run
20 Overhead Squats (95/65)
200 m Run
20 KB Swings (70/53)
200 m Run 
20 Pull Ups
200 m Run
20 Box Jumps (24/20)

friday 8/28/15...6 rounds; 10 power cleans, 10 push press, 10 burpees

CONDITIONING: 6 ROUNDS

     10 POWER CLEANS
     10 PUSH PRESS
     10 BURPEES

Thursday 8/27/15...#1. EMOM - front squats, #2. Metcon - squat, lunge, wallball,DUBS

EMOM-10

3 front squats

then

50 air squats

40 Walking Lunges

30 Wall Balls

20 Double Unders

10 Burpees*

20 Double Unders

30 Wall Balls

40 Walking Lunges

50 air squats

WEDNESDAY 8/26/15... Incendia Strongman WOD

Incendia Strongman
 

1) 30 Bench Press (185/95 RX or 135/65 Scaled)


* EMOM - Perform 5 Ball Slams

2) 30 Sumo Stance Upright Rows (185/95 RX or 135/65 Scaled)


* EMOM - Perform 15 second active hold from pull up bar

3) 30 Bent Over Rows (185/95 RX or 135/65 Scaled)
 

*EMOM - Perform 5 Box Jumps 

4) MINI WOD: 3 ROUNDS FOR TIME

   15 CALORIE ROW

   12 THRUSTERS (45/35)

   9 KTE/TTB

8 REASONS TO EAT DATES EVERY DAY
from Natural news:

By Prof. Hesin

Posted Friday, August 21, 2015 at 12:15pm EDT

Keywords: antioxidant, cancer, Collective Facts You Should Eat Dates Every Day, detox, health, heart disease, immune system, Natural remedies, Toxins

Dates grow on the palm tree belonging  to the family of Phoenix, and is scientifically named as Phoenix Dactylifera. Its extensively grown in warmer climates across the world. Dates are a great snack also extremely nutritious. Dates contain essential nutrients such as calcium, amino acids, manganese, copper, magnesium, sulphur, iron, potassium and phosphorous.

Dates are a great source of dietary fiber. It is recommended that you consume 20-35 grams of dietary fiber a day. They are also wonderful sources of vitamins A1, B1, B2, B3 and B5.

Nutritional Value Of Dates Per 100 grams

Energy 282 Kcal
Proteins 2.5 g
Fiber 8 g
Fat 0.4 g
Folate 19 mu gs
Iron 1.09 mg
Vitamin K 2.7 mu g
Magnesium 43 mg
Potassium 656 mg

8 Collective Facts You Should Eat Dates Every Day

Prevent Clogged Arteries

Dates are great source of antioxidants and phenolic acid. As a result it offers anti-atherogenic effects and prevent clogged arteries. Remember it has more benefits when you eat it with pomegranate juice.

Digestive Health

Higher fiber always supporting the digestive system. Dates are a good source of soluble and insoluble fiber.  The digestive system needs an adequate supply of fiber to ensure food moves through the gastrointestinal tract at a healthy rate.

Fight aging

Dates contain natural antioxidants. Antioxidant fight naturally free radicals which are mainly responsible for cancer and ageing. Rich antioxidants diets prevents the occurrence of cancer and delay ageing.

Liver Protection

Liver is mainly responsible for filtering waste material from blood. Damaged liver may cause various health problems and disease, eating dates may protecting liver from damage and reduce risk of liver fibrosis.

Diarrhea

Dates are also a rich source of potassium, a mineral that is often lost during diarhea. Taking 2-3 dates daily avoids diarrhea and dehydration.

Nervous system

Dates are rich in potassium and less in sodium. This helps regulate a healthy nervous system and keeps brain active. Researchers show that adequate potassium intake up to a certain extent can reduce risk of stroke.

Anti-inflammatory

As it is high source of magnesium, due to this it possess beneficial anti-inflammatory properties that help ease out inflammation. As per studies, Study shown taking adequate amount of magnesium is helpful in reducing inflammation.

Cures Iron-deficiency And Anemia

Dates are excellent source of iron, it is most effective in curing iron deficiency or anemia. It provides proper amount of iron to the body that helps in formation of hemoglobin. It further helps in treating problem of anemia.

TUESDAY 8/25/15.... #1 Farmers Carry; #2 3 rounds: 200m run then AMRAP burpees, Row 250 then AMRAP thrusters

from crossfit southie:

Skill/Strength
Farmer’s Carry
(work up to max weight for 50 ft)

WOD
3 Rounds
In 2 Minutes Complete
200m Run
Then AMRAP
Burpees

Rest 1 Minute

In 2 Minutes Complete
250m Row
Then AMRAP
Thrusters (95,65)

Rest 1 Minute

> Environment > Chemicals

Himalayan Salt: Most Purest Salt, It Can Treat Over 15 Diseases

Himalayan pink salt comes from rock salt deposits over 250 million years old in or around the Himalayan mountain range in asia and mostly found in india, pakistan and srilanka. Himalayan salt is the 100% healthiest and purest salt hailing from a pristine area deep in the Himalayan mountain range. It is also known as “pink gold”. From ancient times it is used as valuable foods in the human diet.

Himalayan salt- composition

The salt’s vibrant pink color is a result of naturally present trace mineral elements found in the salt, which are essential to human health. It contains 84 precious elements that are found in our body, thus supplying our body with all the necessary and essential minerals.

Health benefits of himalayan salt

Himalayan Salt helps  to clears mucous and phlegm in the lungs, particularly in asthma and cystic fibrosis.

Himalayan Salt helps the kidney to pass excess acidity into the urine.

Himalayan Salt is a great source of all essential minerals and every necessary trace mineral essential to human health.

Himalayan Salt regulates your blood pressure, if you take in moderation with water.

Himalayan Salt balances the sugar levels in the blood.

It helps to prevents gout and gouty arthritis.

It Stabilizes irregular heartbeats and calms anxiety.

Great for preventing muscle cramps.

Stops excess saliva production.

Increasing libido performance.

Great anti-aging salt.

Generates hydroelectric energy in your body’s cells.

Restores the body’s alkaline & electrolyte balance.

GRAIN FREE CHOCOLATE ZUCCHINI BREAD

Grain Free Chocolate Zucchini Bread (Paleo, Gluten Free)

 

Author:

Kelly from Primally Inspired

Serves:1 loaf

Prep time:5 mins

Cook time:45 mins

Total time:50 mins

Save Print

 

Grain Free Chocolate Zucchini Bread - Paleo, Gluten Free, Dairy Free, No Refined Sugar! Made in the blender using coconut flour.

Ingredients

• 12 pitted dried dates (I use THESE)
• 4 eggs
• 1 medium zucchini, cut in half, seeds scraped out and then cut into chunks
• ¼ cup butter, ghee or use refined coconut oil for dairy allergies
• 1 teaspoon vanilla extract (I use THIS)
• ½ cup coconut flour (I use THIS)
• ¼ cup unsweetened cocoa powder or cacao powder (I use THIS)
• 1 teaspoon cinnamon
• 1 teaspoon baking soda
• Pinch of sea salt
• Optional Toppings: mini chocolate chips (I use THESE dairy-free chocolate chips), coconut chips, raw pumpkin seeds

Instructions

1. Preheat oven to 375 degrees F.
2. Place the dates, eggs, zucchini chunks, butter, and vanilla in the blender and blend until smooth.
3. Add in the coconut flour, cacao powder, cinnamon, baking soda and sea salt and blend until smooth and thick.
4. Pour the batter into a well greased or parchment lined regular sized loaf pan (I use THIS).
5. Top with any optional toppings if you are using toppings.
6. Bake for 45-50 minutes or until center is cooked through.
7. Let cool then enjoy!