WOD:
TIME TO SWIM!!!
If you are really serious about diet and you just haven't got it completely under control yet...Today is the day to start a food journal. I know it seems like a crazy task and it's time consuming, but it is well worth it. There is something that can be great about accountability with friends in the gym. Creating a journal means being completely honest about our food and how it makes us feel. Don't just write down the food your eating, write down how it makes you feel during the day, during the workout, or whatever. If you have a great day while doing a WOD and it just felt awesome... write it down! If you were dragging and just didn't feel good, write it down. Then as a little time passes we can start to look back at these journals and figure out what works for each of us, because we are all different and all unique in what will work specifically for us. Now....here is the biggest part of it all. DONT SKIP ANYTHING....it's understandable, we all know we all eat things we shouldn't. This is where accountability becomes our friend to help fight off those cravings or indulgences or even just being a little lazy and ordering out when you could cook in. How will we be accountable? At any point, anyone in the gym can and should ask to read your journal and you should let them. We are a big family and we want the best for each other regardless of the reason. Do not hide anything! Who is in?
Friday, June 29, 2012
Thursday, June 28, 2012
Wednesday, June 27, 2012
Overhead Squat: 3-3-3
WOD:
Tabata:
Burpees
Wall Balls
Knees to Elbows
KB Swings
A few food tips for parents when it comes to try and get your kiddos to eat healthier with you:
1. Parents, YOU are in charge of food education-if you don't teach your kids no one will
2. Avoid emotional eating
3. Parents schedule meals and menus-kids eat when adults eat-(no short order cooking)
4. Eat family meals together with no distractions
5. Eat your veggies (parents too)
6. You don't have to like it...but you do have to taste it (good to repeat at every meal)
7. No extra snacking (it's ok to feel hungry between meals)
8. Slow food is happy food-(eat slow)
9. Eat mostly REAL food
10.. Enjoy eating and RELAX
Courtesy of www.100realdaysoffood.com
Monday, June 25, 2012
Friday, June 22, 2012
Thursday, June 21, 2012
Wednesday, June 20, 2012
Tuesday, June 19, 2012
Friday, June 15, 2012
Thursday, June 14, 2012
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2P41cSzI145MPjL8xHzDGDJGD0B3zUVhyphenhyphenPlAERn5_ZuHdn9bFtINjNTvczbOTgqC7S65SRDoN7KR5-JJ5nqWpszy_3p8Y_35qD9HmMcEY-4KeEA4zo7nEtZ52qD2XTnVRdWdWX8BHiCg/s320/38313874-_MG_5272.jpg)
Pick a weakness and work on it for 15 minutes
WOD:
"Hope"
3 Rounds
Burpees
Power Snatch 75/55
Box Jumps 24/20
Thrusters 75/55
Chest to Bar Pullups
This is just like fight gone bad...you work for max reps at a station for 1 minute and then rotate to the next station. Once you have completed all 5 stations, you rest 1 minute...that is one round then you repeat for a total of 3 times.
Wednesday, June 13, 2012
Monday, June 11, 2012
Friday, June 8, 2012
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Burpee Broad Jumps-Max Distance
Handstand Holds-Max Time
WOD:
EMOM complete 3 hang power cleans-go semi heavy
with remaining time do burpee box jumps
Complete this cycle until you reach 75 burpee box jumps
The difference in who you are and who you want to be.... Is what you do.
It all starts with positive thoughts...
Watch your thoughts, for they become words
Watch your words, for they become actions
Watch your actions, for they become habits
Watch your habits, for they become character
Watch your character, for it becomes your destiny!
Courtesy of Women of CrossFit = Strong
Thursday, June 7, 2012
Wednesday, June 6, 2012
Tuesday, June 5, 2012
Monday, June 4, 2012
Friday, June 1, 2012
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"Whitten"
5 Rounds
22 KB Swings
22 Box Jumps-24"
Run 400m
22 Burpees
22 Wall Balls-20# Ball
In memory of Captain Dan Whitten, 28 of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
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