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Wednesday 072413

Workout of the Day

Snatch

10×1 @88%

WOD

15 Minute AMRAP:

35 Toes to Bar

35 Box Jumps @24″/20″

35 Hand Release Push-Ups

Mobility

Prep your overhead position and catch for the Snatches today :)

Strength

An article from the Whole 9 Life blog on what a strong sense of self-efficacy does for a person’s success in what they put their minds to (they are talking about keeping your diet in check, but it goes for any goal…), you can be one of “those” people! 

You Determine Your Own Success

Recipe

A yummy 20 minute dinner recipe from Eat Drink Paleo!

Red Curry Snapper and Ginger Honey Carrots

Tuesday 072313

Don’t forget our gym outing to the ROCK GYM! Cost is $16 on Saturday, July 27 at 4-5:30pm (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

5×3 @100% of 5RM

WOD

“Grace”

For Time:

30 Clean & Jerks (135/95)

Mobility

A bunch of different mobility fixes in this one, including Wrist and T-spine mobility… check it out! 

Strength

Some clarification for the boys… Robb Wolf gives you perspective on the lastest studies linking Omega-3’s and prostate cancer. Headlines will tell you there’s causation, but he breaks it down to show it’s only an insufficiently supported correlation. 

Prostate Cancer and Omega-3 Fats

Recipe

Now, I can get down with these kinds of lollipops! Peep this savory recipe from Three Diets One Dinner.

Rosemary Lamb Lollipops

 

Monday 072213

Workout of the Day

Shoulder Press

5×5 @65%

Push Press

5×1 @90%

WOD

30-20-10

Walking Lunges with Bar in Front Rack @95/65

Calorie Row

Mobility

Quick MWOD to improve your rack position! Use mobility exercises to make a change and make sure you see the change…

Strength

Catalyst Athletics explains how the Snatch is as elusive as a new lover… 

Snatches and Love

Recipe

This recipe from Civilized Caveman Cooking Creations needs to GET IN MY BELLY!

Avocado Stuffed Burgers

 

Saturday 072013

Don’t forget our gym outing to the ROCK GYM! Cost is $16 on Saturday, July 27 at 4-5:30pm (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

“Tom”

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

25 Minute AMRAP:

7 Muscle-Ups

11 Thrusters @155/105

14 Toes-to-Bar

 

Friday 071913

Workout of the Day

1/2 Hour of Coach-Led Mobility

WOD

Work Up to a Heavy Single in an Overhead Squat, then

Work Up to a Heavy Single in a Bench Press, then

100 Sledge Hammer Strikes on Each Side

Mobility

Improve your ankle mobility for an more advantageous position in the bottom of the squat! Grab a friend and help each other :D

Strength

Break your bad lifting habits!

6 Olympic Weightlifting Habits to Break Today

Recipe

Make your own sushi at home with this fresh recipe from Paleo Cupboard

Ahi Poke Stack

 

Thursday 071813

Workout of the Day

Clean & Jerk

2×1 @88%

1×1 @90%

1×1@92%

WOD

400 Rope Waves Not For Time

*Minimum Sets of 20 Reps* 

Mobility

Fix your landing position!

Strength

How should I eat? Should I eat this with that? Or that with this? It all gets so confusing, hopefully Mark Sisson can shed some light on the subject.

Food Combining: Fact or Fiction?

Recipe

Yeaaaaa, I’m going to need these to get in my belly this weekend… A yummy sweet treat from South Beach Primal.

Double Chocolate and Caramel Whoopie Bites

 

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