Tony working hard on the rower.

Wednesday 12/1/10

Warm-up
Burgener warm-up
Foam roller
W.O.D 3.5 rounds (complete with partner or self)
-12 box jump
-12 wall ball
-row 600m

Have fun and comment. Kenny, Tony needs you out there. Mark will be joining us Thursday morning. The workout will be intense.

Tuesday 11/30/10, The last day of Nov.

Warm-up
Foam roller

Station rotation W.O.D 5 rounds
-row 500m
-25 squats and pushups
(while one of your group members rows, everyone else will do the pushups and squats. If you finish before teammate is done rowing cheer them on and vice versa)

Have fun and comment!

Monday 11/29/10

Rest Day!

Sunday 11/28/10

Warm-up
W.O.D 4 Rounds
-400meter run
-50 sit-ups

Saturday 11/27/10

Warm-up
W.O.D perform 100 reps of each exercise with a two minute break between exercises.
-burpees
-walking lunge (bodyweight)
-squats

Have Fun and post times for each exercise!

Friday 11/26/10

Warm-up (break a sweat)
W.O.D 4 Rounds
-25 burpees
-25 pushups
-25 situps
-25 BW pulls

Comment, have fun, and post time!

Turkey day!

Happy thanksgiving, enjoy the day off! Go pats!

Wednesday 11/24/10

Warm-up
Burgener warm-up
Foam roller
W.O.D "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Scale. Have fun and comment!
Great work this week keep it up, so we can eat everything we love for Thanksgiving day!

Tuesday 11/23/10

Warm-up
Burgener Warm-up
Foam Roller
W.O.D. 4 rounds
-11 burpee bar touch
-80 ft. OH car tire walk
-25 squats

Post times and comments. Any questions?

Monday 11/22/10

Warm-up
Foam roller
W.O.D 7 rounds for time
-5 handstand push-ups or 20 sec. Hold
-185lb. Deadlift 10 reps
-10 pull-ups or jumping pull-ups
-20 DUs or 40 singles

Have Fun! Post times!

BOX WORK!

Spontaneous box improvements completed. 16 feet of pull-up bar space, and three tractor tires.

Sunday 11/21/10

Warm-up
BICO=200 jump rope
W.O.D 5 rounds
-10 push-ups
-10 pull-ups
-10 box jumps 24 inch

Have fun and comment.

Nutrition Part I

“Good Foods” - Low Glycemic

Water, Oatmeal, Eggs, Protein Powder, Peanut Butter, Tahini

Olives, Beef, Cheese, Salsa, Black Beans, Kidney Beans, Ground Turkey, Sausage, Chicken, Turkey Sausage, Salmon,Turkey, Canned Tuna, Canned Chicken, Cottage Cheese, Almonds, Macadamia Nuts, Avocado,Tofu, Tomato, Lettuce, Onion, Mushroom, Cucumber, Blueberries, Milk, Broccoli, Zucchini, Apple Grape, Plum, Shrimp, Mayonnaise, Plain Yogurt, Deli Meat, Ham, Spirulina, Tempeh, Egg Substitute, Oil,

Peanuts, Swordfish,Tuna Steak, Tomato Sauce, Spinach, Carrots, Orange, Pear, Pineapple, Brussel Sprouts, Eggplant, Sauerkraut, Hot Dogs, Chick Peas, Lamb, Pork, Dill Pickles, Asparagus, Cantaloupe, Strawberry, Peach.

“Bad Foods” - High Glycemic

Acorn Squash, Baked Beans, Beets, Black Eyed Peas, Butternut Squash, Cooked Carrots, Corn,

French Fries, Hubbard Squash, Lima Beans, Parsnips, Peas, Pinto Beans, Potato, Refried Beans, Sweet Potato, Turnip, Banana, Cranberries, Dates, Figs, Guava, Mango, Papaya, Prunes, Raisins, Fruit Juice, Vegetable Juice, Bagel, Biscuit, Bread Crumbs, Bread, Steak Sauce, Bulgar, Sweet Relish, Cereal Cornstarch, Croissant, Crouton, Doughnut, English Muffin, Granola, Grits, Melba, Toast, Muffin, Noodles, Instant Oatmeal, Pancakes, Popcorn, Rice, Rolls, Taco Shell, Tortillas, Udon Noodles, Waffle, BBQ Sauce, Ketchup, Cocktail Sauce, Honey, Jelly, Sugar, Maple Syrup, Teriyaki Sauce, Chocolate, Corn, Chips, Ice Cream, Potato Chips, Pretzels, Saltine Crackers, Molasses.

Eating the low glycemic foods is a good start to transition into a more beneficial diet. The low glycemic foods will help you burn excess weight to look, feel better, and prevent disease caused by inflammation. Also supplementing fish oil will help greatly and you can refer to the previous post (Thursday 11/18/10) for more information. Part II coming soon.

Compliments of Dr. Barry Sears and the Zone Diet

Saturday 11/20/10

Rest day!
Go Colts!

Friday 11/19/10

Warm-up
Burgener warm-up
Foam roller
W.O.D. 4 rounds
-100 DU's or 200 singles
-50 pushups

Comment & have fun!

Thursday 11/18/10

Warm-up
Foam roller
1:00 min plank holds (F,L,R)
W.O.D
-Hang Clean 1-1-1-1-1-1-1-1-1-1

Comment and have fun!

Nutrition
-Is a great way to improve performance and attain overall better health. One supplement that should be taken is fish oil. It is great to minimize inflammation, help cells work more efficiently (maintain proper water balance, ion concentraion, and easy movement through ion channels to help the body do more work faster and be more effective), remove bad fat and cholesterol from arteries, healthier skin and hair, positive mood, and plenty more! Try to take 3-5 grams a day which is equivalent to 3,000-5,000mg. Below is a great guide to understanding marketing crap that is fed to us everyday. Live great today!

Found at: http://crossfitsolanabeach.com/

Posted: November 15, 2010 by Trish Davis in Fish Oil

Wednesday 11/17/10

Warm-up
W.O.D 12 min cap
-2min row
-2min deadlift (use challenging weight)

Have fun and post comments!
Thanks Kenny for the rower, we will have more fun now!

Tuesday 11/16/10

Warm-up
"Nancy"
W.O.D 5 rounds
-run 400m
-95lb. Overhead squat, 15 reps

Have fun and post comments!

Monday 11/15/10

Rest Day!

Sunday 11/14/10

Warm-up
BICO= 100 jump rope (try as many DU's as possible)
W.O.D 3 Rounds
-51 Squats
-51 Sit-ups
-51 OH Squat (with medicine ball)
-51 push-ups


Have fun and comment on the W.O.D!

Saturday 11/13/10

Warm-up
W.O.D 4 rounds
-400 M run
-50 pushups

Have fun and comment.

Friday 11/12/10

Warm-up
W.O.D 3 Rounds
-20 jumping pull-ups
-25 wall ball
-20 kb swings

Have fun and comment. The box is really improving stop on out and check it out for a workout at 5:30am or 7:30pm M-R. Only 5:30am on Friday.

Thursday 11/11/10

Rest day!

Wednesday 11/10/10

Warm-up
BICO= 10 perfect bar cleans
W.O.D. 10 rounds (perform w/partner)
-6 back extensions & 6 sit-ups (abmat)
-5 press 65lbs. Minimum

Post times! Any questions do not hesitate to ask.
Have fun!

Tuesday 11/9/10

-Warm-up
W.O.D 5 rounds
-20 back squats 95 lbs.
-25 push-ups

Post time and comments.
Have fun!

Monday 11/8/10

-Warm-up
-BICO= 45 jump rope
W.O.D. 3 Rounds for time
- 10, deadlift 135 lbs. minimum 
- 5, medicine ball clean
- 1, 15 foot rope ascent


Post time and comments, have fun!

Sunday 11/7/10

Rest Day
-Be better today!

Saturday 11/6/10

-Warm-up
-New skill = snatch
W.O.D
"Fran"
21-15-9 reps of...
-Thrusters 95 lbs.
-Pull-ups

Post times and comments.
Have Fun!

Friday 11/5/10

-Warm-up
-BICO= 100 jump rope
W.O.D 20 min cap
-16 overhead tire lunges
-15 inverted ring rows
-2 handstand pushups

Thursday 11/4/10

Warm-up
BI= 3 rep push press max
W.O.D 7 rounds
-6 kb swings 1.5 pood
-15 wall-ball 20 lbs.
-5 pull-ups

Have fun and post!

Wednesday 11/3/10

-Warm-up
-BICO= 5 pistols each leg
W.O.D:
4 rounds:
 -11 Back Extensions
 -22 Burpees
 -40 Yard Sprint


Post comments and times, have fun!

Rest Day 11/2/10

-Eat clean and drink plenty of water.
-Help the economy by purchasing a vehicle today.
-Win the Day!

-Thanks for the Picture Ryan!