Monthly Archives: March 2013

BOOT CAMP 040113

Boot Camp WOD

400m Run

21 Overhead Squats (75/55)

21 Burpees

400m Run

15 Overhead Squats

15 Burpees

400m Run

9 Overhead Squats

9 Burpees

400m Run

 

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Monday 040113

Workout of the Day

Front Squat 

2-3 x 5

WOD

5 Rounds NFT:

5 Turkish Get-ups Left-hand

5 Turkish Get-ups Right-hand

5 KB Snatch Left-hand

5 KB Snatch Right-hand

20 Russian KB Swings (heavy)

Mobility

Talking bout jaws y’all. K-Starr gives those among us with tension headaches due to TMJ or jaw mechanics some enlightenment and fixes.

http://www.youtube.com/watch?v=87fSO_p8xX0&feature=player_embedded 

Strength

 An older article from Again Faster on the choice you have to make as an athlete to let yourself give 90%, or ignore the signals telling you to stop and give that 100%, it’s not easy, but they give you some advice on how to override it.

Embrace the Pain

Recipe

Craving a pudding-y snack? Would you guess that a recipe with Chia Seeds would make it 10x more delicious? Check out this recipe from Couldn’t Be Parve

Strawberry Banana Chia Pudding

 

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Saturday 033013

Workout of the Day

“Jerry”

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:

Run 1 Mile

Row 2K

Run 1 Mile

 

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Friday 032913

Workout of the Day

3 Position Snatch 

[Full + Hang + High Hang] x 6

* For technique, not load

WOD

“Amanda”

9-7-5

Muscle Ups

Full Snatch (135/95)

Mobility

This mobility video is not only going to help you get better at muscle upping, but the first part is pretty entertaining. Jokes aside. Mobilize well before muscle ups for better movement. Check it out.

Strength

An article from Mark’s Daily Apple about cultivating a stronger mindset as it applies to life’s ups and downs. Once again, it’s not just about strength in the gym, it’s in your head too. 

How to Cultivate Resilience, or What it Takes to Keep On Keeping On

Recipe

A quick how-to from The Freckled Foodie on baking the perfect sweet potato. Always good to have that kind of knowledge in your arsenal :D 

How to: Bake a Perfect Sweet Potato

 

 

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Thursday 082813

Workout of the Day

CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women

Click HERE for more info

 

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Wednesday 032713

Workout of the Day

Romanian Deadlift

4-6 x 5

WOD

5 Minute Ascending Ladder:

3 Deadlifts (225/155)

3 Box Jumps (30/24)

[6-6, 9-9, 12-12, 15-15…]

Rest 2 Minutes

5 Minute Ascending Ladder:

3 Burpees

3 KB Swings

[6-6, 9-9, 12-12, 15-15…]

Mobility

K-Starr addressing more of your ankle tightness. Once again, don’t let inflexibility stop you, free your junked up tissue and make your life “easier”. 

Strength

An article from the NY Times on the toxicity of sugar. Got extra weight that you don’t want around? Don’t stop eating… stop eating sugar! READ.

It’s the Sugar, Folks 

Recipe

Wanna give making your own cereal a shot? Anyone else obsessed with Cinnamon Toast Crunch? I will be making this recipe from A Girl Worth Saving… as soon as I get an hour to do so… YUM. 

Paleo Cinnamon Square Crunch

 

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Tuesday 032613

Workout of the Day

Power Clean

3-3-2-2-1-1

WOD

3 Rounds:

6 Sandbag Cleans

12 Wall Ball Shots (30/20)

24 Calorie Row

Mobility

We are going to be doing more running as the weather gets warmer and with that may come some new soreness and tightness, especially in your IT band and hip flexors. Free your tight muscles! 

Tight IT Band and Hip Flexor Fix

Strength

Keeping with the trend of running, here’s an article from Charles Poliquin about why running sprints are good for you. 

Eight Reasons Everyone Should Do Sprints

Recipe

I want the filling for this recipe on everything… This recipe from Popular Paleo would be awesome to bring to a friend’s party or (once again…) to eat every single one by yourself… 

Sweet Pepper Poppers

 

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