Avoid the regular ice cream and try this out for a healthy alternative… COCONUT ICE CREAM

June 29th (already?!)

warm up: 500m row, 25 sandbag getups

1) 4 rounds for time

8 x mr spectacular

200m run

2) 4 rounds

4 x curtis P

8 x russian twist

http://www.talktomejohnnie.com/what-should-i-eat

There’s a good, quick, simple way to look at your food intake, and what you should/shouldn’t be eating on that link.

Today…

warm up: 3 rounds

15 swings

15 goblet squats

5 slasher to halo

1) work up to 3 rm front squat

2) every min. on the min. for 10 min

3 x front squat @ 80% of 3 rm

6 x weighted situp

3) 10-9-8-7-6-5-4-3-2-1 reps for time

jump squats

clapping pushups

situps

For people trying hard to lean out, and lose weight, dairy is not always the best choice. On the other hand, milk (especially raw, or whole milk) is a great food for muscle building.

http://www.raw-milk-facts.com/raw_milk_health_benefits.html

Warm up: 7 min Sandbag getups

1) Back Squat up to 5 rep max

2) super squats!

3) 8 rounds for time

10 x KB swings

10 x box jump

Warm Up; sand bag clean and shuttle for 7 min

1) Power clean technique and progression up to 1rm

2) 5rds of
AMRAP in 3min of
3x powerclean at 155/95
5x clapping pushup
9x weighted sit up 35/20#
1 min rest

Warm up: 500m row for time, then 25 pushups, 20 pvc pass throughs

1) OHS 3 x 8  (increasing weight)

2) Snatch balances

3) snatch

4) 4 rounds

300m shuttle run every 2.5 minutes

Is being single better for your health…? an interesting article from the new york times on what happens to people’s health as they get married.

June 18, 2010

warm up: 7 min Sandbag Getups

1) Work to 1 rep max Push Press

2) 4 rounds

3 x push press @ 80%

500m row or 400m run

10 x pvc pass through

3) 3 rounds

Leg Blasters

HID Mobility drill

More research is showing that shorter, high intensity exercise is the way to go to create a significant metabolic change within your body. http://www.msnbc.msn.com/id/37445960/ns/health-fitness/

1) 3 rounds

30 sec wall balls

30 sec box jumps

30 sec rest

2) Squat Clean progression/1 rep max

3) 3 x squat clean Every min, on the min, for 10 min.

4) AMRAP in 10 minutes

5 x pullup

10 x ring pushups

15 x kb swings

Health Benefits of a Low-carbohydrate, High Saturated Fat Diet

warm up: 7 min Sandbag Getups

1) 6 rounds

200m sprint

45 sec rest

2) 30-20-10 reps for time

KB swings

air squats

New 4800gym hats are in…

Continuing with our “Unload Week”

warm up: 3 minutes of

10 x wall ball

10 x jumping lunges

1) 3 min @ each station. Rest 1 min between stations.

• Mr Spectacular 12kg/16kg
• Sandbag carry up & down stairs 60#/80#
• KB swings x 10, box jump x 10
• burpees x 10, weighted situp x 10
• russian twist x 10, supine ring row x 10

This week is an “Unload” week, which means no heavy lifting. We haven’t done one of these in a while so its a good time to get some rest, good food, and relaxation in. If it ever stops raining we’ll get outside as much as we can. I suggest a one hour trail run this week as well.

If you want to get some heavy lifts in, come on wednesday afternoon for olympic weightlifting. We’ll be here 1 to 4 pm.

betsey and tyson during friday’s workout…

Today’s Session:

Warm up: 3 rounds of

150m row

15 burpees

1) 3 rounds

10 knees to elbows

20 pullups

30 clapping pushups

40 jumping squats w/ 45# barbell

*Rest 3 min between rounds

*score is total time for all rounds minus 6 minutes rest time.