Sunday, January 31, 2016

Post food logs below

Saturday, January 30, 2016

Post food logs below

Friday, January 29, 2016

post food logs below

Thursday, January 28, 2015-Workout

Warm-Up
300m run

3 rounds:

25m high knees

25m butt kicks

5 push-ups

5 squats

Skill
TABATA alternating
Planks and Hollow Rock

Conditioning

For Time:
- 400m Run
- 20 Walking Lunges
- 30 Box Jumps
- 40 Double Unders
- 800m Run
- 40 Double Unders
- 30 Box Jumps
- 20 Walking Lunges
- 400m Run

Wednesday, January 27, 2016-Workout

Warm-up

Light jog

3 rounds:

-5 pull-ups

-10 sit-ups

-15 squats

Skill

1000m row for time

Conditioning

AMRAP in 12 Minutes -

- 100m MedBall Run (20/14)

- 6 Wallball Shots

- 9 MedBall Sit-ups

Tuesday, January 26. 2016

Post food logs below

Monday, January 25, 2016-Workout

Warmup
300m run

3 rounds:

-10 burpees

-10 squats

-10 deck dips

Strength:

Strict Press

5 EMOM for 6 minutes

Conditioning
For Time:
21-18-15-12-9-6-3-
- Hang Power Cleans (95/65)
- Shoulder to Overhead (95/65)
- Back Squats (95/65)

Each round should be completed without setting the bar down. Every time you set the bar down perform 3 burpees (including between rounds). 

Post food log to comments.

Sunday, January 24, 2016

Post food logs below

Saturday, January 23, 2016

Post food logs below

Friday, January 22, 2016

Post food logs below

Thursday, January 21, 2016-Workout

Warm-Up:
- Light Jog
- Joint Mobility

- 15 UB DU's
- 2 Rounds:

-5 pull-ups

-10 push-ups

-15 squats

Strength:
- Alternating DB Snatch

6 EMOM for 6 minutes

Conditioning:
3 Rounds -

- 400m Run

- 10 Goblet Squats

- 15 Knees to Elbows

Post detailed workout results to comments.

Wednesday, January 20, 2016-Workout

Warm-up:

5x100m row trying to stop on 100

-1 burpee for each meter under

-1 pull-up for each meter over

Skill Work:
 - Pick a body weight movement that you struggle with and work on it for 10 minutes

Conditioning:
CrossFit's Tabata That -
- Tabata Medball Cleans (20/14)
- Tabata Double Unders
- Tabata Push-Ups
- Tabata Kettlebell Swings (60/40)

Here's an interesting article on the Tabata protocol and short interval intense training in general:

http://www.reebokcrossfitnuernberg.com/the-tabata-protocol-and-the-importance-of-intensity/

Post food logs below.

Tuesday, January 19, 2016

Post food logs below

Monday, January 18, 2016-Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds:

-5 pull-ups

-10 push-ups

-15 squats

Strength

EMOM for 8 minutes

- 3 Hang Squat Cleans

Conditioning:

4 Rounds (each in 3 minutes)-

- 250 Single Jump Ropes

- AMRAP of Sit-Ups

Or AMRAP of Overhead Squats (45/35)

Alternate AMRAP's performing 2 rounds of each movement. Rest 90 seconds between rounds. 

Post food logs below.

Sunday, January 17, 2016

Post food log below

Saturday, January 16, 2016

Post food logs below

Friday, January 15, 2016

Post food logs below

Thursday, January 14, 2016 - Workout

Warm-up

Instructor led

-high knees

-butt kicks

-shuffle

-bear crawls

-stretch

Conditioning

Run a 5k

Post time and food logs below

Wednesday, January 13, 2016-Workout

Warm-Up:
- 4 x 30s/30s Row

- 100 Double Unders or Attempts

- 1 Round:

-5 pull-ups

-10 push-ups

-15 squats

Skill

TABATA alternating

-sit-ups

-supermans

Conditioning:

4 Rounds -

- 25m Weighted Lunges (53/35)

- 20 KB Swings

- 15 Push-Ups

Post workout results and food logs to comments. 

Tuesday, January 12, 2016

Post food logs below

Monday, January 11, 2016-Workout

Warm-Up:
- 1500m row with a partner

Break it up however you'd 

Strength:

Bench Press with a partner

5 reps EMOM for 8 min

Conditioning:
4 Rounds -
- 10 Deadlift (275/185)

- 15 Pull-ups

- 20 Squats (to MedBall)

- 25 Double Unders (100 singles)

Post workout results and food logs to comments. 

Sunday, January 5, 2016-Day 7 of Challenge

Post food logs below

Saturday, January 9, 2016

Here is one of my all time favorite things to do for breakfast.  They reheat well and you can throw in almost any veggies laying around.  Post Food Logs below.

PALEO BREAKFAST MUFFINS (WHOLE 30 APPROVED)

 

PRINT

PREP TIME

5 mins

COOK TIME

25 mins

TOTAL TIME

30 mins

 

Author: Chelsea @ Gal on a Mission

Serves: 12 muffins

INGREDIENTS

• 9 large eggs
• 8 ounces ground breakfast sausage
• 1 red, green, or yellow pepper, I used a mix of colors because that is what I had
• ½ cup frozen kale, chopped
• ¼ teaspoon pepper

INSTRUCTIONS

1. Preheat oven to 350 degrees, spray a muffin tin with non-sticking cooking spray or use coconut oil. I used coconut oil. Set aside.
2. Brown the ground sausage in a medium-sized pan over medium-heat.
3. In a large mixing bowl, whisk the eggs and then add in the sausage, peppers, kale, and pepper. Pour the batter into the muffin tins, filling ¾ of the way. Bake for 20-25 minutes, my oven needed 23 minutes.
4. Allow the muffins to cool for 5 minutes, use a knife to loosen from the sides.

Friday, January 8, 2016

Post food logs below

Thursday, January 7, 2016-Day 4 of Challenge

Warm-Up:

- Jog to road and back

- 200 Unbroken Singles

- Joint Mobility

- 2 Rounds:

-10 squats

-10 push-ups

-10 sit-ups

Workout:

AMRAP in 7 Minutes -

- 7 DB Push Press (35/25)

- 14 Double Unders (or 50 Singles)

- 50m Sprint (1st light pole and back)

2 min rest

AMRAP in 7 Minutes -

- 7 Kettlebell Swings

- 7 Goblet Squats

- 50m Sprint

2 min rest

AMRAP in 7 Minutes - 

- 7 Burpees (jump onto plate)

- 14 Walking Lunges

- 50m Sprint

The order of the AMRAP's is not important.  Post your completed number of total rounds and food logs to comments.

Wednesday, January 6, 2016-day 3 of Challenge

Warm-up

500m row

3 rounds:

-3 Turkish get-ups

-6 Push-up negatives

-9 inchworm squats

Strength

 EMOM for 8 minutes 

-3 DB Manmakers

Conditioning

AMRAP in 12 minutes

-2 Stair loops

-16 alternating DB snatches

-12 box jumps

-8 burpees

Tuesday, January 5, 2016-Day 2 of challenge

Recipe of the Day by familyfitforduty.com

Post food logs in comments below

Eggroll in a Bowl

The inside of an egg roll over rice! Simply delicious!

Ingredients

1. 1 lb ground beef
2. 2 tsp sesame oil
3. 5 cups of shredded coleslaw mix (about 3/4 of 16oz bag)
4. 1/2 onion chopped
5. 2 cloves garlic minced
6. 1 tsp of grated ginger
7. 1/4 cup soy sauce
8. 1/4 tsp red pepper flakes
9. 1 tsp sesame seeds
10. 1/4 cup green onions chopped

Instructions

1. Cook ground beef until done. Add in sesame oil and onion. Cook until onion is soft. Add in garlic, ginger & soy sauce. Cook a few minutes. Add in cabbage mix, cook until cabbage is wilted. Take off heat stir in red pepper (if you like some heat), sesame seeds, and green onions.

Monday, January 4, 2016-Day 1 of Challenge

Although we aren't counting performance improvement in the scoring, we are doing baseline so that you can have a personal performance goal.  Before pictures can be emailed to marypdickson@gmail.com

Warm-up

400m run

50m burpee broad jump 

Max time plank hold

50m burpee broad jump

50 Double unders or attempts

Skill

Group mobility

Conditioning

Baseline

For Time:

-500m row

-40 squats

-30 sit-ups

-20 push-ups

-10 pull-ups

Rest 5 min

AMRAP in 5 min:

-20 Double Unders

-10 KBS

Post food logs in comments below.

New Year's Challenge

2016 New Year's Challenge

It's that time again!  On Monday, January 4, we start our annual New Year's challenge. It's a time of competing with your fellow athletes and yourself to get stronger, faster, and leaner as quickly as you can and take home some big bucks in the process.

Here are the details.

Entry Fee:

TBD-As always, 100% of the money goes back to the winners.  Please pay in cash to Mary by January 31.

Scoring:

- 50 Points - Before/After Pics (See details below)
- 20 points-attendance on 5 random days during the month.
- 30 possible Points - Food Logs scored daily (due by noon the next day).  Days you eat clean you get a full point, cheat and you only get half a point, not posting gets you zero.

Requirements:

Before & After Pictures:
Everyone participating in the challenge will need to submit before & after pictures following these guidelines.
- 1 Pic from the Front
- 1 Pic from the Back
- 1 Pic from the Side
- Your before and after pics MUST be taken in the same outfit.
- Make sure the pictures are taken in good light with everything from your ankles to the top of your head visible.
- Make sure you wear clothes where the judges will easily be able to see improvements in body composition.  For girls we recommend sports bra and shorts, and for guys nothing but shorts.  If you are not comfortable taking pics in a sports bra then make sure you choose a shirt where improvements will be easily seen.  When selecting your shorts choose some where improvements in your legs will be obvious to the judges.  A lot of people like to take the initial pictures in an outfit they want to look good in by the end of the challenge.  The pictures will not be shown to anyone other than the judges without your permission.
- The before pictures are due by January 10.
- Mary will be available to take your pictures for you if you would like on 1/4 before or after 

Food Logs:
- There will be a blog post every day of the challenge and your food logs should be posted to the comments by noon of the following day.  In other words, Monday's food logs can be judged anytime after noon on Tuesday.  If you wait until Saturday or Sunday and post the whole week's food logs and they have already been counted before you post then they will not count.

Attendance

Will be judged randomly by a generator choosing 5 days in the month.