3-30-12

Happy Birthday Katie!

 Love Mom and Dad.

Reminder, Today is the last day of the 3 for $30 Sale.

Workout

Make up a day that you missed or complete

10 Rounds of Row :30/ Rest :30 for meters.

3-28-12 "Simple, But Not Easy"

"Simple, but not Easy"

 For those of you who didn't already know, I love listening to podcasts while taking a walk or working in the garage.

Last night, I took the opportunity to take my dog for a walk and listened to a podcast by Andy Andrews.  Andy Andrews recently wrote a book titled How Do You Kill 11 Million People?: Why the Truth Matters More Than You Think. (If you haven't read this yet, do yourself a favor and find a copy. It will take you all of about 30 minutes to read and is well worth it.)

Back to my story...In this podcast Andy said something about the point of his book that is so true about being successful at most anything you would like to accomplish. His statement was "It is so simple.  Not easy, but simple."

That is a perfect description of most recipe's for success.

Take eating healthy for example,  "Simple, but not easy."  Follow the simple plan and you will see positive results.


Workout

Warm-up x 1

Mobility

Strength WOD

For time:
10 DB Push Press
1   Box Jump
9   DB Push Press
2   Box Jumps
...
1   DB Push Press
10 Box Jumps

3-28-12

Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute On the Minute for 10 Minutes

10 Bulgarian Split Squats
10 sDB Ground to Overhead

3-27-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP

5   Pull-ups
10 sKB Goblet Squats
15 Russian KB Swings

3-26-12

                                                                  

 

My little girl turns 12 this Friday!!! 

In honor of her birthday on 3/30, we are looking to liquidate all of our current clothing products with a

3 For $30 Sale

(That’s up to a 60% discount!)

Choose from Sweatshirts, Long Sleeve T’s, and T-Shirts.

There are limited quantities and sizes available.  So act quickly before your selection is gone.

After Friday, Prices will go back to the regular price of $25 for Sweatshirts and $15 for T-Shirts.

  

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time
3 Power Cleans
6 Push-ups
9 Lateral Bar Jumps


Strength WODS this week:  Front Squat 5-5-5, Shoulder Press 3-2-1-1-1, sLeg Deadlift 3x5 each leg, and Power Snatch 3-3-3-3.

3-22-12

Workout

Warm-up x 1

Mobility

Strength WOD

12 Min AMRAP

10 Double Unders
10 sDB Bent over Rows (5/5)
120' Waiter's Carry with Weight Plate

3-21-12

Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute on The Minute

10 Burpee Box Jumps

Scale to 5 if necessary.

3-20-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Rounds for Time
5 Push ups
5 dDB Ground to Overhead

3-19-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5   DB Push Press
10 Toes to Bar
20 Lunges

Strength WODS this week:  Back Squat 5-5-5, Push Press 5-5-5, TGU 20xside, and Deadlift 3-2-1-1-1.

3-15-12

Workout

Warm-up x 1

Mobility

Strength WOD

21-15-9

Russian KB Swings
Pull ups

See January 19 for comparison.

3-14-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds of 1 minute work/1 minute rest

10  SB Zercher Squats
10  Lateral Bar Jumps

3-13-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds Not for Time
5     4 Pos sDB Bent Over Rows
120' sKB Farmer's Carry (60'/60')
10   Mixed Ab exercises (Toes to Bar, KTE, Dip Bar Knee Raises, and others)

3-12-12

Eating Out on the Challenge
One of the biggest challenges for people who are trying to stay away from grains and sugars comes when they find themselves eating out at a restaurant or at a family gathering.  I know its hard to believe, but there are ways to navigate these situations without a ton of questions from the people around you and still have a tasty meal.

The other day Alicia and I found ourselves at a restaurant for supper.  As neither of us wanted to have anything with grains or sugars in them we looked the menu over carefully.  I chose the steak and chicken fajitas.  When I ordered, I asked the waitress if I could substitute extra lettuce in place of the tortillas.  I instantly had a Steak and Chicken Fajita salad with no questions asked.  Alicia chose the Cobb salad with grilled chicken and had them hold the cheese.  She ordered oil and vinegar for the dressings and had a wonderful meal.

There are other things that you can try as well.  Ordering a steak, grilled chicken, or grilled fish with a side of vegetables works great.  Often times you can get your potato side replaced with extra vegetables as well.

Please post and other suggestions that you have to the comments below.

 
Workout

Warm-up x 1

Mobility

Strength WOD

10 minute AMRAP

3 Handstand Push-ups
6 Ring Dips
9 Box Jumps

Compare to January 16.

Strength WODS this week:  Overhead Squats 5-5-5, Bench Press 3-3-3-3, Weighted Pull-ups 5x3, and Power Clean 3-3-3-3.

3-8-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP
5   Burpees
10 Russian KB Swings
60' sArm Waiter's Carry R
60' sArm Waiter's Carry L

3-7-12

Workout

Warm-up x 1

Mobility

Strength WOD

For Time:

500 m Row
Then...
5 Rounds of
10 dDB Ground to Overhead
10 Lunges

3-6-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Rounds NOT for time

5 Pull ups
5 Push ups
3 Box Jumps

Mix up the push-ups, push your limit on box jump height.

3-5-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP

6   dDB Front Squat
8   Toes to Bar
10 sDB Ground To Overhead

SWOD's This Week:  Front Squat 3-2-1-1-1, Push Jerk 5-5-5, Weighted Pull ups 3-3-3-3, and Power Snatch 2-2-2-2-2.

3-1-12

Workout

Warm-up x 1

Mobility

Strength WOD

For Time
20-18-16-14

sKB Goblet Squat
KB Clean and Press

Scale to 16-14-12-10