Oh the Underground is rocking out Muscle Up's!!

more great things at the underground...

WHOGAS (who gives a shit!)

 A good read...

A Case for the 11th Fitness Domain: Self-Confidence

2 rounds

2 min skip
15 thrusters
12 deadlifts
12 pullups
12 ring dips
30 air squats
20 hollow rocks

Oh those pesky stickers!

What Do Those Codes On Stickers Of Fruits And Some Veggies Mean?

Here are the basics of what you should know:

1. If there are only four numbers in the PLU, this means that the produce was grown conventionally or “traditionally” with the use of pesticides. The last four letters of the PLU code are simply what kind of vegetable or fruit. An example is that all bananas are labeled with the code of 4011.
2. If there are five numbers in the PLU code, and the number starts with “8″, this tells you that the item is a genetically modified fruit or vegetable. Genetically modified fruits and vegetables trump being organic. So, it is possible to eat organic produce that are grown from genetically modified seeds. A genetically engineered (GE or GMO) banana would be: 84011
3. If there are five numbers in the PLU code, and the number starts with “9″, this tells you that the produce was grown organically and is not genetically modified. An organic banana would be: 94011

taken from Frank Lipton

3 rounds

12 OVHS
12 Ring Push ups

Advice from a Tree
By Ilan Shamir

Dear Friend,
Stand Tall and Proud
Sink your roots deeply into the Earth
Go out on a limb
Remember your place among all living beings
Embrace with joy the changing seasons
For each yields its own abundance
The Energy and Birth of Spring
The Growth and Contentment of Summer
The Wisdom to let go of leaves in the Fall
The Rest and Quiet Renewal of Winter
Feel the wind and the sun
And delight in their presence
Look up at the moon that shines down upon you
And the mystery of the stars at night.
Seek nourishment from the good things in life
Simple pleasures
Earth, fresh air, light
Be content with your natural beauty
Drink plenty of water
Let your limbs sway and dance in the breezes
Be flexible
Remember your roots

Enjoy the view!

“Hope”

Three rounds of:
Burpees
Power snatch
Box jump
Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Hope

________________

 

15-9-6

C&J
Bar facing burpees
Burpee pull ups

4 rounds
5 HH Squat Cleans
5 Power Cleans
400m run

Do you save it for later? from CrossFit Lisabeth

Is this your mindset? At least some of the time? In your workout, in your house, in your heart?
“I can’t go all out here, I got to save something for later.” “I can’t tell her how I feel. Got to save that for later.” “I should save these old fat pants. I might wear them again one day.”

Do you refrigerate food that you know you’re never going to eat? Do you keep clothes in your closet that you know you’re never going to wear again? Do you hold yourself back, just a little, in the workout because you worry you won’t have enough energy at the end? Do you pick that weight on the bar because it’s right for you … or because you’re scared of what you really could do?

Stop it. Most of the time, you’re probably doing yourself no favors.

Most of the time, you’re going to do better by going a little harder, giving a little more, being a little bit more of yourself. Not all the time, but most. The stuff you’re “saving for later” might actually be weighing you down.

This life is short. No matter how long it seems in any given moment, this life is over in a flash for all of us. 

Be smart. Be courageous. Be bold. Throw everything you got on the line and watch life reply. 

Sometimes you’re going to make it, sometimes you’re going to win, sometimes you’re going to be smiling and shaking your head at how lucky you are.
And sometimes you’ll be sitting there feeling like a truck ran you over, wondering what the hell you did wrong.
It’s all good.
 
Just don’t save it all for later. Later may never come. But now? Well, now is waiting for you to kick ass and take names. And how flippin’ exciting is that?

Peanut Butter...

There have been some discussions at the gym lately on peanut butter. Came across an interesting article.

How Bad is Peanut Butter Really?

5 rounds

5 squat clean thrusters
10 pullups

Do a training run 32km thru snow water mud trees mountain rock in the Crowsnest Pass :)

Now doesn't this car look like it was made for me?

FGB Friday

move from each of five stations after a minute. The stations are:

 .Wallball Shots: 20 pound ball, 10 ft target. (Reps)
 . Sumo Deadlift High-Pull: 75 pounds (Reps)
 . Box Jump: 20" box (Reps)
 . Push Press: 75 pounds (Reps)
 . Row: calories (Calories)

 The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

If you have an idea of what you want to make, what you were put here to do, then just go and do that.


3 rounds
15 Hang Power Snatch
400m run

  Oh yeah Shana's got it!!

*********

Good luck to Dominique who is about to embark on his 3000 mile canoeing adventure to New Orleans to raise awareness about heart disease!

You can follow him at www.canoetoneworleans.com and http://www.facebook.com/CanoeToNewOrleans


4x

20 squats
20 jumping lunges
10 burpees
10 Shoulder press

10 rounds

5 dead lifts
5 pull ups
5 ring dips