Bookmark and Share

Wednesday 071713

Workout of the Day

Snatch

2×1 @88%

1×1 @90%

1×1@92%

WOD

“Isabel”

30 Snatches (135#/95#) For Time 

*Compare to Baseline Testing From the First Week of June!*

Mobility

K-Starr wants you to contract/relax your brains out to improve your extension in your Oly Lifts! Make K-Starr proud and use some of these to prep for today’s benchmark.

Strength

More on the benefits of exercise, this study examines how exercise can help the anxious.

How Exercise Can Calm Anxiety

Recipe

Um, yea, this recipe from Smoked ‘N Grilled has 4 ingredients and looks ridiculously delicious! 

Bacon and Asiago Stuffed Pork Chops

 

Tuesday 071613

Workout of the Day

High Bar Back Squat

3×1 @92%

3×2 @90%

1×3 @88%

WOD

3 Rounds For Time:

15* Ring Dips

10* Pull-Ups

10* Weighted Hip Extensions @14#/8#

15* Weighted GHD Sit-Ups @14#/8#

*All Sets Must be Unbroken [any set not completed unbroken must be restarted]. 15 Minute Time Cap*

Mobility

Get up in that groin and inner thigh today :D

Strength

What is your “why”? Have you thought about it, have you found it?

Finding Your “WHY”

Recipe

Oh heyyy yummy little muffin from My Little Jar of Spices, you look ridiculously good. 

Cookie Dough Mug Muffin

 

Monday 071513

We will be hosting another super awesome gym event soon!

This one will be at the ROCK GYM!

It will be on Saturday, July 27, 4-5:30pm. Cost is $16, in advance. No experience needed.

Reservations required, so pay a coach and get your name in the list! We will go out to dinner at town center after :D

Workout of the Day

Deadlift

3×3 @100% of 5RM

WOD

5 Rounds For Time:

9 Bodyweight Deadlifts

3 Rope Climbs

27 Ab Mat Sit-Ups

Mobility

Turn up your speakers a little for this episode and hit some of the classic hip mobility favs in a different way. 

 

Strength

More info about the nightmare that catches up with you to remind you on Thursday of a workout you did on Tuesday… DOMS. 

Delayed Onset Muscle Soreness for CrossFit

Recipe

Make and eat these super yummy balls of sweetness from Nom Nom Paleo!

Nutty Strawberry Protein Balls

 

Friday 071213

Workout of the Day

Shoulder Press

5×1 @90%

Push Press

5×5 @65%

WOD

5-4-3-2-1-2-3-4-5

Thrusters @155/100

Pistols L/R

Mobility

Open your hips for the pistols! If pistols are tough for you to begin with then you are going to want to get those hips open and put yourself in the best position possible.

Strength

Why meat, fish and eggs should be included into your diet… eat them and be smarter :D 

5 Brain Nutrients Found Only in Meat, Fish and Eggs (NOT Plants)

Recipe

Yes to this. A million times yes to this Guac recipe from Our Life in Food

Grilled Pineapple Guacamole

 

Thursday 071113

Workout of the Day

Deadlift

5×5 @85% of 5RM

WOD

18-15-12-9

Overhead Squat @75/55

High Bar Back Squat @75/55

Ring Dips

Mobility

Mobilizing for pulling a sword from the stone… or ya know, something more common, like deadlifting. 

Strength

“Like fitness of any sort, seeing benefit from meditation takes time, discipline, and dedication.” 

As athletes, you put in a lot of hard work every time you come into the gym. You work hard to see the results, you dial in your diet and your do your recovery work all to make yourself better. There’s another piece of the puzzle though; the mind. Stress and sugar have similar effects on your cortisol levels, so even if you are super strict on your diet… if you are constantly stressing about the multitude of things in your life that are completely out of your control, you may not see the results you crave. This isn’t the end of the line though. You are not doomed to all that self-talk that is inside your head, there is another tool you can use: meditation. Don’t slough it off as something for people more spiritual, more wise, more centered than you. Nobody, NOBODY, gets to that point of being at peace and in harmony with the world around them by chance, they use tools like mediation and they practice, practice, practice. You’ll practice your Clean & Jerk technique. Now try this. Here’s an article from The Atlantic if you want more persuasion and guidance on the matter… 

How Meditation Works

Recipe

Make your own deliciously crunchy oriental salad with this good-looking recipe from Comfy Belly

Thai Chicken Salad

 

Wednesday 071013

Workout of the Day

Clean & Jerk

3×1 @85%

2×1 @88%

WOD

7 Rounds For Time:

3 Strict Pull Ups

3 Burpee Pull Ups

30 Double Unders

Mobility

Are you dehydrated? Take the test. And some back & shoulder complex mobility treats!

Strength

According to Facebook data… they think we are the fittest city!

Facebook Reveals The Fittest Cities in America

Wonder if it has any correlation to this?

Oceanside Living is Good For Your Health

Recipe

Wish you could make homemade ice cream but don’t have an ice cream maker? Your wishes are granted thanks to Against All Grain!

Blackberry-Vanilla Bean Ice Cream

 

Tuesday 070913

Workout of the Day

Snatch

3×1 @85%

2×1 @88%

WOD

12 Minute AMRAP:

45 Air Squats

15 Shoulder to Overhead @135/95 

Mobility

I’ve posted this before but I’m posting it again… Cause you need to do it for dem shoulders. If you have some trouble overhead…maybe you should do an overhead mobilization for all the shoulder to overheads today, right?… it makes sense. 

Strength

A little, basic list of do’s and don’t’s when weightlifting from Empire Barbell :D 

5 Basic Rules of Weightlifting Gym Etiquette 

Recipe

You like pizza bites? Of course you do… Make ‘em healthy and still delicious with this easy peasy recipe from The Iron You!

Zucchini Pizza Bites

 

Monday 070813

Workout of the Day

Establish a 1RM Height Box Jump

WOD

8 Rounds of Tabata of Each of the Following:

1) Toes To Bar

2) GHD Sit Ups

3) Handstand Push-Ups

*Target numbers- Toes to Bar: 70/ GHD Situps: 80/ HSPU: 40*

Mobility

Hips and thighs, hips and thighs, TAKE CARE OF YOUR HIPS AND THIGHS. Unglue them and set them freeeeee

Strength

Summer is here and I’ve heard the word diet at least once a class… Cutting carbs is the best way to lose unwanted fat, but don’t fall prey to common mistakes. Read up on some Poliquin knowledge.

Don’t Make These Fat Loss Mistakes When Going Low-Carb

Recipe

OOooooOOO a Frittata. Delicious and fun to say. Check out this recipe from The Low Carb Review!

Fiery Mushroom Skillet Frittata