Friday 14, June 2013

Skill:

Prepare for your rope climbs...  I told you they would be in the workout - there is no modification for any of my athletes that have been with me for more than say ummmm 6 months. We have done rope climbs at least one week out of the month the entire winter - plus all this week - even if you only get half way up the rope - get YOUR ass up there! I LOVE YOU!!!

Strength:

Power cleans

3-3-3

Stabilizer:

Tabatta toes 2 bar

Metcon:

12 min EMOM

2 rope climbs
increasing burpees - 1st min is 1, 2 min is 2 and so on

Thursday 13, June 2013

Skill:

Rope climbs

Strength:

Strict press

3-3-3

Stabilizer:

3x
20 hollow rocks
20 mountain climbers

Metcon:

5x

10 man makers 40/20LBS
10 Turkish get ups 24/16kg - per side
15 OHS 50/30kg

HAPPY THURSDAY!!!!!

The Secret to Better Sleep

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The Secret to Better Sleep   I don’t know about the rest of you readers, but I always feel like I could use a little more sleep in the mornings. Even when I know that I’ve gotten enough, I usually just want a few more minutes lying down, which as it turns out might not be such a bad thing. Today’s info comes to us from MercuryNews.com and shows the potential health benefits of getting a good amount of sleep, as well as the potential health hazards of an unusual amount of sleep. Americans on average get 6.9 hours of sleep per night, and when we get less than that it can bring on a number of health conditions including raised blood pressure and lowered reaction times among others. Lack of sleep can sometimes be attributed to what you eat before bed; some things are much better than others. For instance, alcohol and spicy foods are probably not the best bedtime foods, whereas snacks like yogurt or popcorn are much better alternatives. If you’re able to find a way to get an adequate amount of sleep, though, it can really benefit you. In addition to reducing inflammation that causes heart disease and cancer, it can reduce stress and heighten memory.

Wednesday 12, June 2013

Skill:

Rope climbs

Strength:

Dead lifts

3-3-3

Stabilizer:

ME plank hold

Metcon:

Well, you are all lucky I woke up not feeing like burpees today! :-)

12 min EMOM

3 HSPU
6 Strict chin ups
9 weighted jumping squats 20/10kg

Vitamin B-12 Deficiency in a Vegetarian based diet

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This is from one of my various sites I browse - what concerns me is not the act of the vitamin B deficiency, but the fact that after all the injuries etc. and STATING it all started happening after going full VEGETARIAN - that was not a sign that there is more going on in the body than just poor reactions....   After going full on vegetarian this year, I’ve seen my body react poorly to the new changes in my diet. I’ve seen more running injuries (shin splints were never a problem before this year!), and an overall continuous feeling of exhaustion. One day, I developed patches on my tongue and cuts on the corners of my mouth. I put these symptoms aside and blamed them on the new mouth guard I’ve been sleeping with. But after two weeks the cuts never went away, and I started to get annoyed. I consulted Google to see if there were other ways of closing up the stubborn cuts on my mouth. Turns out, the cuts weren’t there because of my new mouth guard, they had developed because I was vitamin B and iron deficient! The idea of my body reacting so violently scared me, so I went straight to Walgreens to load up on iron and vitamin B pills. One week later, the patches on my tongue cleared, and the cuts on the corners of my mouth closed up! It was frightening to experience the impact my vitamin deficiency was taking on my body. To this day, every morning I load up on  woman’s multi-vitamin, a vitamin B complex, and an iron pill. I’ve seen positive changes in my energy level, and on my body as a whole. So readers, take your vitamins and eat your vegetables. Perhaps the ailments you have been feeling are the cause of a vitamin deficiency!

Salmon - Wild or Farm

Salmon: Wild vs. Farm

 

Today’s I share a really great over view of what goes into wild and farm bred salmon. While I’m aware that all food these days contain pesticides and chemicals, I am saddened to see that farm salmon does indeed contain chemicals. I wonder how our bodies would benefit from ingesting pure, organic foods, free of pesticides and chemicals? Perhaps another  challenge can be to try and eat organic. I’m sure all of our bodies will benefit from it.

 

Tuesday 11, June 2013

Skill:

Rope climbs ( I would carry a pair of long socks with me just in case)

Strength:

Bench press

3-3-3

Stabilizer:

100 evil wheels

Metcon:

Death by Clean and Jerks

60% of your 1 rep max

Every minute increase your reps by 1, so minute 1 is 1, minute 2 is 2 etc..

 

 

Old School BBCF crew - ahhhhh nostalgia