Fun Friday

150 wallballs... when you break do 10 walking lunges

4 rounds

6   hang squat cleans
7   double box jumps
13 toes to bar

4 rounds

40 Double Unders
20 push ups
10 power snatch
10 OVHS

6 rounds...

10 dumb bell lunge step ups
5   dumb bell  burpees ground 2 ovh
EMOTM: 1 pull up

12min time cap

5x
5 thrusters 65/95
5 burpees
1 pull up - each round add 1 pull up

4x
4 thrusters 85/115
4 burpees
1 pull up - each round add 1 pull up

3x
3 thrusters 105/135
3 burpees
1 pull up - each round add 1 pull up



 

7min AMRAP

Clean and Jerk
T2B

ascending reps:
3,6,9,12... as time permits

12 pistols   - 12 leg
12 single arm dumb bell snatch (12 /arm) then:

80 squats
40 push ups
20 pullups

3 rounds

30 walking lunges
10 hspu
10 c2b

New on Ramp starting February

5 ROUNDS

15 SDHP
10 RING PUSH UPS

then 1 attempt max plank hold

50 40 30 20 10 Double Unders
 after each round of DU:

15 wallballs
5 power snatch

4 rounds

10 dumbell lunge/thruster
10 pull ups

Regular ClassTimes Resume

Just a reminder that regular class times resume tomorrow with the exception of 5:30 which will be a closed class- no drop ins- athletic development

You Are What You Eat...

Its a known fact that gym memberships increase in January. So many want to start the new year off with changes to a "healthier" lifestyle... so join a gym and start "pumping some iron" But what many do not realize is... that what we eat is more important than just "pumping iron". What?? Really??

Eating whole foods makes us feel better, look better, perform better - Makes Us Happier!!
So one would think that when recovering in a hospital one would be served "whole foods" ( insert uncontrollable laughter) LMAO

Lets pick on one thing that showed up on the meal tray at the hospital while visiting a very ill family member (there were many things on that meal tray but today I will pick on one) - Margarine - "I cant believe its not butter!" well guess what people - it is not!!!

Margarine for years has been promoted by many as a healthier choice than butter. Butter has one ingredient: cream and sometime salt so.. two. I have made butter by taking cream, putting it in a jar, and shaking it- a whole lotta shakin goin on   Yes cream comes from cows.. are all cows the same?? no - that's a different story for a different day. For now just choose your cows - or milk source - wisely lol

Margarine originated in a french chemist LAB... yes a lab!! It has many ingredients. Here are some articles:


https://www.sott.net/article/277493-Do-you-really-know-how-margarine-is-made

http://mentalfloss.com/article/25638/surprisingly-interesting-history-margarine

https://authoritynutrition.com/butter-vs-margarine/

http://mentalfloss.com/article/25638/surprisingly-interesting-history-margarine

https://www.sott.net/article/277493-Do-you-really-know-how-margarine-is-made

 on the meal at the hospital

As always I present some facts and the bottom line: it is your choice... unless of course I get to feed you :)

Jan 3 workouts...

6:05am Leisure Center - Spin Class
6:15am
10 am  
4:30pm

Happy New Year!

Elkwater Fun..

Merry Christmas...

Holiday Schedule...

60 power cleans... whenever you put the barbell down - 15 wallballs :)

22-16-10

OVHL
Goblet Squat Press
Ring Superman push up

5x
10 ground 2 overhead
10 T2B
10 ball slams

More Friday Fun...

Saturday class times...

Friday Fun..

Day 3 Christmas Challenge...

3min max burpees
max unbroken strict pull ups
max rep OVHS

3min AMRAP
10 OVHS
10 Pull ups

Day 2 Christmas Challenge...

3 min max Double unders and max unbroken double unders
1 rep max Deadlift

21-15-9
Deadlifts and HSPU

Day 1 Christmas Challenge...

Max1 rep thruster
Max rep thruster in 3 minutes

going heavy...

CrossFit Total

Christmas Party all night long...