10 135/95# clean and jerks
10 box jumps 24/20 inch
25 double unders
SPRINT 200 meters

2 rounds for time...

Have a good weekend everyone.  Be safe out there.

Run 800 meters
10 KB Swings - 70/35
10 Burpees
Run 400 meters
10 KB Swings - 70/35
10 Burpees
Run 200 meters
10 KB Swings
10 Burpees

Sorry about the late post last night.  I didn't get home until late, and then realized that I hadn't posted the WOD.  The WOD for Weds morning is a good one.  There will be a couple substitutions for exercises for which we don't have the equipment.  (hint hint - if anyone can lean on Rusty or Royd to buy us some equipment) ;)

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20/16 inch box
20 Double-unders
25 Ring dips*
20 Knees to elbows
30 Kettlebell swings, 2 pood men (70)/1 pood for women (35)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells for men/20 pounds for women
25 Back extensions
30 Air squats
30 towel pullups

*sub ring dips for regular dips for the guys or weighted bench dips for the ladies

21-15-9

185/135# Deadlifts
24/20 box jumps
Burpees

For Time

115/85 pound Thruster, 15 reps
Run 200 meters
95/65 pound Thruster, 20 reps
Run 400 meters
65/45 pound Thruster, 30 reps
Run 800 meters

10 airsquats
10 pushups
10 situps

15 minutes - AMRAP

On August 1st, this little girl was called back to Heaven.  Her father is a local firefighter, and was fighting the Enterprise fire when she died.  Crossfit 435 is doing a fundraiser for her family in Hurricane on Saturday morning 08/25/2012 at their box.  The workout is at 8:00 am and there is a pancake breakfast after.  The donation is $10.  Shauna and I are driving down and will be doing the workout.  If anyone wants to go with us, we can squeeze a few more into the truck.  Let us know.

10 hang power cleans
1 clapping pushup
9 hang power cleans
2 clapping pushup
8 hang power cleans
3 clapping pushup
7 hang power cleans
4 clapping pushup
6 hang power cleans
5 clapping pushup
5 hang power cleans
6 clapping pushup
4 hang power cleans
7 clapping pushup
3 hang power cleans
8 clapping pushup
2 hang power cleans
9 clapping pushup
1 hang power clean
10 clapping pushup

115/75

10 Push press - 115/75
15 KB Swings - 55/35
30 double unders
2 laps around the stairs

4 sets for time

5 deadlifts 225/185
10 burpees

5 rounds for time

Because of school and job responsibilities, I am not available for the evening workouts.  If you have any questions, please call me. 

Walking lunges 95/65 lbs - 25 feet
15 knees to elbows

5 rounds for time

Friday WOD

Friday's workout will only be in the morning due to the football game.

Three rounds for time of:

135 pound Hang power clean, 15 reps

15 Burpees 

Thinking of another hero wod for Saturday morning--Kristi and Ryan love

those!

WOD for Thursday, August 16th

Complete as many rounds as possible in 15 minutes of:

10 Kettlebell swings, 2 pood (70 pounds is rx for the guys/53 for the gals)  

10 Box jumps, 24 inch box for the guys/20 inch for the gals.

10 Dips


Curtis will be in the weight room at 5 am--Unfortunately I have a dentist appointment.  I will be going in the evening at 6:30.

Jesse and I have become believers in the idea that diet matters as much, if not more than, exercise.  I think others out there in our group would agree.  Here is an interesting excerpt that might guide your eating for the next ten days.  I am going to make sure at least one of these foods is in our diet every day for the next ten days and see what the results are.

People have asked about our diet and our results and the one thing that keeps me on the 'straight and narrow' is that I don't have the two o'clock drop anymore!  I don't rely on a caffeine pick me up after lunch.  My energy level is through the roof.  I would challenge anyone to really give it a try for three weeks.  It is so worth it!

Nine of the Healthiest Foods to include in your Diet

–by Dr. Jaime Schehr

Take an inventory of the last 10 foods you ate, are any of them included in the list below? Listed are some of the top 10 healthiest foods we want to cycle through our diet. Each of these foods has unique properties earning its spot on the list of some of the healthiest foods we can eat. So if your diet doesn’t include any of the foods below, its time to hit the store!

BERRIES – Berries are rich in antioxidants which help protect the cells in our bodies from damage and certain diseases like cancer. Berries are also an excellent source of Vitamin C and soluble fiber and are lower in sugar than most fruits.

SWEET POTATOES – These carbohydrates are nutritional powerhouses. This vegetable is loaded with carotenoids, vitamin C, potassium, and fiber. Sweet potatoes are great alternatives to white potatoes

CRUSIFEROUS VEGETABLES – like broccoli, cauliflower and cabbage can help fight cancer, boost the immune system and aid in detoxification. These vegetables contain antioxidants, vitamin C, carotenoids, and folic acid.

GREEN TEA – a medicine for many cultures, a ritual and spiritual practice for many people, goes far beyond its food benefits when looking at the power of this plant. In our diets green tea can detox toxins, slow aging, improve cardiovascular health, influence weight loss and so much more. Green tea is even being studies for its role in disease reversal and cancer curing and preventing properties.

GARLIC – regular consumption of garlic may lower blood pressure and can act to increase immune function. Garlic is also known for its benefit to the cardiovascular system. Studies indicate that garlic may decrease LDL cholesterol while increasing HDL cholesterol

NUTS & SEEDS- not only is this group of foods high in fiber it is also a great source of good fats. Walnuts are an excellent source of omega – 3 fatty acids, which protect us against heart disease. Almonds help lower LDL cholesterol as well.

SALMON – the omega 3 fatty acids in salmon and other fatty fish may help prevent heart disease and stroke. The omega-3 fats in fatty fish like salmon can help reduce the risk of heart attacks, decrease inflammation, improve blood circulation and cholesterol.

DARK LEAFY GREEN VEGETABLES
Such as Spinach, kale and collard greens these standout vegetables are loaded with vitamins A, C, and K, folate, potassium, magnesium, iron, lutein, and antioxidants. In addition this group is loaded with fiber and low in sugar and calories making this a great weight loss food

TURKEY – Although not the most popular this is one of the leanest proteins and is low in calories. Turkey contains selenium that may inhibit cancer development, improve immune function and aid in metabolism of the thyroid. It also contains tryptophan with can help calm the nervous system.

QUINOA – quinoa is emerging as a power grain, high in fibers and proteins and low on the glycemic index. It is safe for persons who are sensitive to wheat or are following a detox diet. (in moderation w/ certain people)

School starts tomorrow (or today, depending on when you're reading this) and with it comes many activities and a definite roadblock to our workouts.  It is becoming difficult to use the weight room in the evenings.  It has been suggested that we meet at 5am.  I am up to that--anyone else?  We have a couple of leads on other venues for our craziness, but until then....

For Wednesday, August 15th:  a wod that you can do on your own either today or tomorrow.  It would be great if everyone would post their time and a comment--I work harder when you guys are pushing me!

3 rounds for time
800 m run (2 times around the track--1/2 mile)
50 double unders (that's 150 singles!)
25 sit ups
1 minute handstand hold

WOD for Tuesday the 14th

4 rounds for time:

12 supine pullups
15 burpees
Run 400m
50 Double Unders.

STRENGTH

A. Front Squat 7.5.5.3

Monday's WOD 08/13/2012

AMRAP in 12 minutes


6 hand release pushups
8 situps
10 airsquats

Sorry for the late post.

Today's evening WOD is:

20 box jumps
15 toes to bar
10 burpees

4 rounds for time

On Saturday, I want to do two workouts.  It will be Saturday morning at 10:00 for the first workout, and the second will be at normal time, 6:30 p.m.  A small warning - Saturday mornings will be a hero WOD named "The Seven."  It's absolutely one of the most brutal workouts in Crossfit.  It will kick our ass. 

Friday's WOD

Grace:

30 Clean and Jerks for time 135/95

 

Rest Day

WOD - 08/08/2012

A1 - Deadlift 3x5  - Heavy
A2 - Kettle bell swings 3x5 Heavy

----------------------------------

For Time
7 Power Cleans 115/75
7 Clapping pushups

7 rounds for time

I won't be there for this one.  Shauna will be running things. 

Fight Gone Bad

1 minute Wall Ball
1 minute SDHP 75 lbs
1 minute 20" box jump
1 minute push press 75lbs
1 minute pull ups - sub for rows

3 rounds for total reps
1 minute rest between rounds.

Monday - 08/06/12

10,9,8,7,6,5,4,3,2,1

Kettlebell swings 70/35
Hand release push ups
Sit ups

I saw some of your results on the board inside the weight room today.  HUGE increases in strength and power from all of you that did the challenge.  Your weight lifting payoff's are incredible.  Who would have believed that you could go up 50 pounds on your deadlift in 6 weeks - 20 lbs on your push press - 35 lbs on your squat?  All of you chose to do something that a lot of other people have chosen not to do.  Daily, you get off your duff, come into the gym, work hard, and never quit.  AWESOME!!! 

Here is a link to Miranda Oldroyd's blog about how being strong saved her life.  Check it out. 

http://mirandaoldroyd.blogspot.com/

It's a good read. 

21-15-9

Deadlifts 185/135
Box Jumps 24"/20"

then

25 Double Unders
Run 400 meters

2 times

20 Thrusters 75/45
10 Burpees

4 sets for time