Monday, September 30, 2013

"The Rick"

Warmup

Double Unders

Jumping Jacks

Side to Sides

METCON

3 Rounds for Time:

200m Run

10 Pull-ups

200m Run

20 Kettlebell Swings

200m Run

30 Pushups

Post WOD

200 Squats
200 Situps
200 Crunches
200 Leg Raises
200 sec Plank


Sunday, September 29, 2013

"Hotel Hell" WOD

Warmup

Double Unders

Walking Lunges

Man Makers 

METCON

100 Hang Squat Clean Thrusters w/Dumbbells

**At top of every minute perform 5 Burpees**

Post WOD

170 Squats
165 Situps
135 Crunches
135 Leg Raises
135 sec Plank
2500m Row


Friday, September 27, 2013

13.1 Half Marathon on a Row Machine

Filthy Fifty

Warmup

Dounble Unders

Jumping Jacks

METCON

For Time:

50 Box Jump, 24 inch box

50 Jumping Pull-Ups

50 Kettlebell Swings, 1 pood

Walking Lunge, 50 steps

50 Knees to Elbows
50 Push Press, @45/35lbs
50 Back Extensions
50 Wall Ball Shots, 20 pound ball
50 Burpees
50 Double Unders


Post WOD


170  Squats

165 Situps

125 Crunches

125 Leg Raises

125 sec Plank

2 mile Run



Thursday, September 26, 2013

"Dirty Deed" WOD

Warmup

Double Unders

Walking Lunges

Sprints

METCON

3 Rounds

200m Farmer's Carry @45/35lbs

10 reps Burpee Broad Jumps

400m Run

20 reps Kettlebell Swings

200m Farmer's Carry @45/35lbs

Post WOD

165 Squats
160 Situps
120 Crunches
120 Leg Raises
120 sec Plank
2000m Row




Tuesday, September 24, 2013

"Laura" WOD

Dedicated to my Mother-in-Law for being such a tough ass woman.

Warmup

Squat Form Practice

Double Unders

Focused Stretching

METCON

For Time:

21-15-9

Sumo Deadlift High Pull @95/65lbs

Pistols aka One Legged Squats

Jumping Pullups

Push Press @95/65lbs

Post WOD

155 Squats
150 Situps
110 Crunches
110 Leg Raises
110 sec Plank
2000m Row


Sunday, September 22, 2013

"Stephen" Hero WOD

Warmup

Double Unders

2000m Row

20 minute Sauna

METCON

For Time:

30-25-20-15-10-5 reps

GHD Situps

Back Extensions

Knees to Elbows

Straight Legged Deadlifts @95/65lbs

Post WOD

145 Squats
140 Situps
100 Crunches
100 Leg Raises
100 Sec Plank
2000m Row



Saturday, September 21, 2013

Five Steps to Six Pack Abs

Abs 640x400
Want abs? What you eat is more important than how many crunches you do daily.

Contrary to popular belief, a six-pack is not made in the gym—it’s made in the kitchen.
Sure, you have to build some muscle if you want definition, but to reveal those coveted abs, your diet has to help blast away the fat layered on top that keeps them hidden. Here are five fat-torching steps to help melt away the fat for good, exposing that hidden six-pack.

Step 1: Keep calories low, but protein and fiber high
When it comes to getting lean—as opposed to just losing weight (and muscle in the process)—the quality of your calories matters. The amount of protein, carbohydrates, and fat you eat can change how you burn calories and how hungry you are throughout the day. Cutting calories while keeping the percentage of calories from protein high has been shown in studies to help boost metabolism and maintain muscle (that, in turn helps you burn more fat), while keeping you feeling satisfied longer (1, 2). Getting just enough carbohydrates along with fiber also helps you to feel full longer leading to a reduction of calories over time (3).

IsaLean Pro is a great example of a low-calorie meal replacement (290 kcal) with the right amount of high quality protein (36 g), low-glycemic carbohydrates (21 g), and fiber (6 g) to promote fat loss and muscle maintenance, curb hunger, and provide long-lasting energy. Although IsaLean Pro shake is made mainly of undenatured whey protein, it also contains some other milk protein (casein). The ratio of these two types of protein in the shake is ideal for stimulating fat loss and also for preserving metabolically active muscle, which is essential for maintaining a high metabolism.
Whey is the best form of protein to increase fat burning potential and trigger muscle growth, but casein provides a sustained release of protein that inhibits muscle breakdown and encourages fullness. IsaLean Pro offers all the benefits of both types of protein, maximizing fat burning capacity and satiety, and inhibiting muscle breakdown during the hours between meals.

Step 2: Go for extra undenatured whey protein after workouts and at night
An extra dose of undenatured whey protein after a workout can help stimulate repair and growth of muscle damaged during intense training for maximizing muscle reserves and metabolism. In addition, whey consumed before bed helps to stimulate overnight fat burning and muscle building, and also to take advantage of the benefits of whey in improving sleep quality (4).

Unlike the IsaLean Pro shake, which is a complete meal replacement, IsaPro is made entirely of pure undenatured whey protein concentrate without any other accompanying nutrients. IsaPro can be added anywhere in the diet to boost daily protein intake and provide its fat burning and muscle building powers.

The various benefits of IsaPro in supporting weight loss have prompted its use as the main component of a unique fat-burning cocktail known as “the Bedtime Belly Buster.” Isagenix users have created several variations of this concoction, combining IsaPro with other Isagenix products such as Fiber Pro, IsaCalcium, Want More Energy?, or IsaFruits. In addition to improving sleep quality, the Belly Buster may also support weight loss goals by replacing high calorie late-night snacks that would otherwise sabotage efforts.

Step 3: Cut extra fat calories with calcium
Studies have shown that calcium can play a direct role in body fat reduction because of its ability to increase fat burning, reduce fat absorption, and promote an increase in metabolic rate (7). Taking a dose of calcium for at least seven days has been shown to increase fat burning capacity by 11 percent. Some evidence also shows that calcium can prevent fat from being absorbed in the intestine. Calcium binds to dietary fat and bile in the gut forming a soap-like substance that cannot be absorbed. This insoluble soap is then eliminated from the body, effectively reducing fat intake. In addition to boosting fat burning power and elimination, there’s some evidence that getting sufficient calcium may reduce food intake (7).

Ageless Essentials Daily Pack (AEDP) provides optimal levels of vitamins, minerals (including plenty of calcium), fish oil, and antioxidants in convenient AM/PM packets. The components of AEDP offer a wide variety of health-promoting benefits. The best absorption of calcium occurs when it is consumed over the course of the day, which is one of the reasons that the AEDP AM and PM packets are great. Using AEDP ensures that the body gets optimal calcium to enhance weight loss.

Step 4: Lose weight through better sleep with melatonin
Sleep quality and duration predicts weight loss in dieting adults, according to recent research (8, 9). The reason is that insufficient or poor quality sleep upsets the body’s circadian rhythm, adversely affecting many processes including metabolism and appetite regulation. This may trigger an increase in appetite-stimulating hormones, encouraging overeating and stifling weight loss efforts (8). Even losing moderate amounts of sleep can have devastating and wide spread effects on the body. Sleeping less than six hours per night has been shown to disrupt as many as 700 different genes that regulate metabolism, immune system response, and stress response (10).

Isagenix Sleep Support and Renewal provides melatonin as a healthy way to promote quality sleep. Melatonin is a hormone produced by the brain that regulates sleep and wake cycles. High levels are released at night to promote drowsiness, with levels dropping off in the early morning hours. Light-emitting screens from televisions and cellular devices can interfere with and suppress melatonin production, disturbing the sleep cycle by increasing alertness and shifting circadian rhythms later. In addition, as people age melatonin production wanes. Using Isagenix Sleep Support & Renewal before bed maximizes sleep quality and duration to ensure weight loss success.

Step 5: Cleanse off the extra pounds
Studies on intermittent fasting have shown that it may be more effective for weight loss than cutting calories alone (11). In addition, the Isagenix system, which includes Cleanse Days, specifically has been shown to stimulate greater fat loss than a leading heart-healthy diet plan (12). The difference between regular intermittent fasting and Cleanse Days is that use of the Isagenix product Cleanse for Life helps promote healthy weight loss and optimal health through supplementation of potent botanicals. Unlike other cleansing regimens that deplete the body of nutrients with laxatives or diuretics, the botanicals used in Cleanse for Life nourish the body by supporting antioxidant defenses and detoxification systems (13, 14).

On the Isagenix cleansing system, a weekly regimen of one or two Cleanse Days is paired with five or six Shake Days, where 2 shakes and a meal are consumed. Cleanse Days permit the body to burn through fat while stimulating the release of fat-stored toxins. Incorporating Cleanse Days with Shake Days is not only a proven method for revving up fat burning, but it can also reset food cravings and help preserve lean muscle. Resetting food cravings supports weight loss by reducing the urge to overeat during post-cleanse meals, while keeping muscle ensures maximal metabolic rate and efficiency in calorie burning.

These five steps, especially with use of Isagenix products, are the tools you need to reveal your inner six-pack – for good! You’ll find the fat covering your abs doesn’t stand a chance with Isagenix.


References
  1. Westerterp-Plantenga MS, et al. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589.
  2. Belza A, et al. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety. Am J Clin Nutr. 2013 Mar 6. [Epub ahead of print]
  3. Hairston KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknecht LE. Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. Obesity (Silver Spring) 2012;20:421-7.
  4. Res PT, Groen B, Pennings B et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc 2012;44:1560-9.
  5. Chaput JP, Tremblay A. Sleeping Habits Predict the Magnitude of Fat Loss in Adults Exposed to Moderate Caloric Restriction. Obes Facts. 2012;5:561-6. DOI: 10.1159/000342054
  6. Markus CR, Olivier B, Panhuysen GE et al. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000;71:1536-44.
  7. Gonzalez JT et al. Effect of calcium intake on fat oxidation in adults: a meta-analysis of randomized, controlled trials. Obesity Reviews 2012; DOI: 10.1111/j.1467-789X.2012.01013.x
  8. Calvin AD, Carter RE, Adachi T, Macedo P, Albuquerque FN, van der Walt C, Bukartyk J, Davison DE, Levine JA, Somers VK. Effects of Experimental Sleep Restriction on Caloric Intake and Activity Energy Expenditure. Chest. 2013 Feb 7. doi: 10.1378/chest.12-2829. [Epub ahead of print]
  9. Chaput JP, Tremblay A. Sleeping Habits Predict the Magnitude of Fat Loss in Adults Exposed to Moderate Caloric Restriction. Obes Facts. 2012;5:561-6. DOI: 10.1159/000342054
  10. Möller-Levet CS, Archer1 SN, Bucca G, Laing EE, Slak A, Kabiljo R, Lo JCY, Santhi N, von Schantz M, Smith CP, Dijk D. Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome. PNAS, 2013.
  11. Harvie MN, Pegington M, Mattson MP et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 2011;35:714-27.
  12. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr. 2012.
  13. Ahmad MK, Mahdi AA, Shukla KK et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril. 2010;94:989-96.
  14. Krikorian R, Shidler MD, Nash TA et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58:3996-4000.

How I made the change-By Bull Brumels

So here we are again my peoples.  I wanna give a quick lowdown on Isagenix.  Isagenix is not just a diet plan with shakes and pills, it's an overall life changer.  I found these assortment of products through a friend of my wife's who body builds and swore this is the way to go.  I have tried every supplement, diet pill, diet plan out there.  I was Bodybuilding.com and GNC's favorite customer for years.  I just was never able to maintain any loss I achieved.  Then comes along this crazy idea from my wife called Isagenix.  Never heard of it.  Does it work, is it a pyramid scheme, what the heck is it?  So reluctantly i agree to try it.  What do I have to lose right?  So at this time, I have totally let myself go physically.  I am in Afghanistan as a contractor with access to the gym 24 hours a day, but is also available 24 hours a day??  Donuts, cookies, pizza, soda, tv, and pure overall laziness.  I came here, oh yea, I'm still here 3 years later btw, 205lbs.  Before i came over I was training MMA fighters on a everyday basis so I was in pretty good shape so i thought?  Well after a while the regular workouts became more and more infrequent.  Depression set in from being away from my wife and kids for so long and my health and fitness got set aside.  So one day I step on a scale and BOOM, 275lbs.  Never had I been so disgusted, but what was I going to do?  How the heck do i lose this much weight?  First step came from my loving wife.  I had just gotten home for vacation, she says "Ok, let's RUN!"  WTF?  I don't run!  She then proceeded to take me on what she claims was 1 mile, but I think I might have seen Hell along the way?  It was the hardest thing I had done in forever.  But with encouragement from her, I dug deep down and kept running, everyday.  the pounds started shedding away.  Now she Introduces Isagenix into the mix.  OY VEY!  Now I gotta eat right too, dang.  But again, can't argue and win with my wife.  I try it.  Hardest 30 days of my life.  I drop 36lbs in 30 days!  All of a sudden, I'm like Heck Yea Isagenix.  I had a few points along the way that made me double guess myself with the program.  One day you lose 5 ponds, then a few days later they're back.  It's discouraging to say the least. But if you just take a chance, just 1 chance on anything for the rest of your life, it should be Isagenix.  So here we are now 1 year later.  I originally dropped to 200 lbs.  Along the way I kept running of course then lost a running bet to a friend and took up Crossfit.  I tell ya, Crossfit has changed my life.  Combined with the balanced nutrition my body is receiving from Isagenix, I am more able to do the things I had long forgotten to do.  I'm more energetic, more motivated, and dedicated to life.  i want to be around and see my Grandchildren go to college.  So what can Isagenix do for you?   Isagenix offers you solutions for weight loss, energy and performance, youthful aging, Age-Defying Skincare and more opportunity to live the life you want. We believe you deserve more. More time, more health, more security, more success, more purpose. With Isagenix what you're trying to do is limit you meals to 1 or 2 a day starting out to let the products work effectively. Combined with doing the cleanse 4 times within that month, its not a colon cleanse so don't worry. Replacing meals with the nutritious shakes provides the body with the essential vitamins and minerals it needs to survive. There are more benefits, besides cleansing your body of all the harmful toxins we take in from unhealthy foods and other products, you are saving money on the cost of groceries for 3 meals a day per week. Look at it like this, a McDonald's Value Meal may be as much as $8 for that 1 meal, 1 Isagenix shake is less than $2 and you're actually getting the good stuff you need to live a healthier lifestyle. We don't say you cant eat yogurt or pizza or candy. We don't encourage it. You have to find a healthy food plan that suits you that doesn't involve tons of crap. Plus here is the best part. Try it for 30 days and if you don't like the results......FULL 100% money back.  So in conclusion, is Isagenix and Crossfit right for everyone, maybe not?  But if you just ask yourself, what is more important, that cheeseburger or your life?  I hope you choose life?  I am here for questions, concerns, help, and motivation.  Please look at the link to my site below to learn more about Isagenix and it's products and contact me if living a better life is what you want.  Thanks for reading.
http://bullbrumels.isagenix.com/us/en/custom_landing.html

CrossFit - Killing The Fat Man: Episode 1

"Weak Arms" WOD

Warmup

Double Unders

Jumping Jacks

METCON

3 Rounds Fro Time:

10 Squat Cleans @95/65lbs

15 Man Makers

20 Rear Push Press @95/65lbs

25 Burpees

1000m Row

Post WOD

140 Squats
135 Sit-ups
95 Crunches
95 Leg Raises
95 sec Plank


Friday, September 20, 2013

"Baby Hulk" WOD

Warmup

Double Unders

Jumping Jacks

METCON

10 Toes to Bar

20 Diamond Push-ups

30 Switch Hand Kettlebell Swings

40 Box Jumps

50 Dumbbell Thrusters

Run 400m

Post WOD

135 Squats
125 Sit-ups
90 Crunches
90 Leg Raises
90 sec Plank


Wednesday, September 18, 2013

It's Raining Pain Part 2

Warmup

Double Unders

Jumping Jacks

METCON

50 Box Jump Burpees
50 Kettlebell Swings

25 Incline Push-ups
25 Kettlebell Swings

15 Dumbbell Push Press
15 Kettlebell Swings

*Each set of Kettlebells, raise the weight.*

Post WOD

125 Squats
115 Situps
80 Crunches
80 Leg Raises
80 sec Plank


Tuesday, September 17, 2013

Toxic Bodyfat by Michael Colgan Ph.D, CCN.

Lipophilic means, tending to mix with fats. Over the last 100 years, we have flooded our environment with thousands of lipophilic toxins, including pesticides, herbicides, and toxins from building products, household products, furniture, carpets, and industrial waste. (1)
 
Lipophilic toxins enter your body through the food chain, and through the air you breathe. To avoid acute toxicity, the body lodges the toxins in adipose tissues (fat cells). From there they leach into the bloodstream in slow, continuous poisoning. 


The high levels and increasing contamination of human breast milk in the US and Canada provides ample evidence of widespread distribution of lipophilic toxins in our environment.(2-4) I will take the example of just one of them, the much used flame retardants, PBDs (polybrominated biphenyls).
In North America, levels of PBDs in breast milk, are now among the highest in the world,(4,5) higher than levels in Europe or Asia. To put it in perspective, PBDs in human breast milk in North America are much higher than the legal limit for any other form of milk. 


So it is not surprising that PDB levels are higher in our newborns and infants than in adults. Damage by these toxins to the developing brains during early childhood has become a massive health problem. 

Elevated PBDs in breast milk are linked with lower birth weight, and smaller heads in newborns.(6) In the Netherlands, high blood PBD levels in the mother at the 35th week of pregnancy correlated with defective motor function, defective cognition, and disordered behavior of the child measured up to age six.(7) In New York City, prenatal PBD exposure (as indicated by cord blood PBD levels) was linked with lower scores on tests of mental and physical development at the ages of 1–4 and 6.(8) A recent controlled study in Spain (9) reports decreased attention, and decreases in cognitive and motor scores in infants and children exposed to PBDs. 

Neurodevelopmental disorders, including autism, attention deficit disorder, and mental retardation, have increased astronomically over the last 20 years.(10-12) A new official review published yesterday, 10 September 2013, shows a five-fold increase in prescription of Ritalin and other drugs used for these disorders during just the last 10 years.(13) 

Unfortunately, this problem has not received much political attention. No one wants to take responsibility for it. Few even want to speak about it. Government agencies spend billions each year to reduce toxins. They are largely unsuccessful because rapid industrial growth (and its toxicity) is deemed politically essential for the economy. So it wins out over health every time. 

The evidence against PBDs is now so strong that the EPA is phasing them out. But, just like DDT, which took Rachael Carson’s 1962 book, Silent Spring, to get it banned by 1972, PBDs will remain in the environment for our lifetime. Bald eagles in California still show high levels of DDT even though they were all born decades after the ban. Again, like DDT, the PBDs they can persist in the body for decades, slowly damaging the brain and shortening lifespan. 

The ray of hope is the miracle of the human body. As a living, constantly renewing organism it is eminently cleanable. Regular cleansing routines, emphasizing a high intake of clean water, and alkaline nutritional regimens, together with reductions in body fat, enable the body to excrete most of the toxins. You clean your teeth daily in order to maintain them. Your health will benefit a great deal more if you also clean your body daily, from the inside out.

Save Your Children from Obesity and Brain Damage-- Dr Michael Colgan

Obesity and Alzheimer’s have been escalating on parallel trajectories in North America for the last 40 years. No program or treatment has been able to make a dent in the galloping incidence of either. New research shows why. The two diseases are both caused by specific brain damage that intimately links them together. To treat either one effectively, you have to treat the other too.
Obesity, (declared a disease in 2013 by the US National Institutes of Health) is the major cause of the metabolic syndrome, which includes insulin resistance, and adult-onset diabetes. Since 1975, prevalence of obesity in the United States has increased 75%. One third of all American men and women are now obese(1,2).
After decades of incubation, Alzheimer’s shows as irreversible brain damage to memory and cognition, such that sufferers can no longer care for themselves. From 2013, Incidence of Alzheimer’s is projected to double, to afflict 14 million people in the United States by 2050 (3).
Until recently medical scientists viewed obesity and Alzheimer’s as separate because research focussed on different regions of the brain. Obesity is clearly linked to damage of appetite controls in the hypothalamus.(4) Alzheimer’s is clearly linked to damage of memory controls in the hippocampus. (5,6) Now we know that both diseases are clearly linked together to poor nutrition.
Processed carbohydrates and saturated fats are the principal components of the typical American diet. Both promote excess eating and weight gain.(7). Recent studies also link high intake of processed carbs and saturated fats to increased incidence of Alzheimer’s (8) and other dementias.(9)
Commerce has made processed carbs and saturated fats as attractive as possible to human senses of taste and smell. But, this development alone only partly explains why most people overeat them. How much we eat depends on multiple brain controls that match energy intake with energy needs. New research shows that people with obesity and damage to appetite controls in the hypothalamus, also have damage to glycemic memory controls in the hippocampus. Essentially, the hippocampus can no longer remember clearly how much the body has eaten, and psychological cravings run rampant.
High intake of saturated fats undoubtedly damages the hippocampus.(10) In a six-year series, Morris and colleagues reported that high intakes of saturated fats increases risk for Alzheimer’s (11). In the most thorough longitudinal study, Eskelinen and colleagues followed subjects for 21 years. They found that high saturated fats in the diet predicted later memory decline.(12)
Processed carbs (starches and sugars) are equally at fault.(13) Even In healthy subjects, one meal of these foods leads to poorer memory performance, in both children (14) and normal weight college students(15).
Processed carbs are also a major factor in obesity and insulin resistance.(16,17) Recent studies confirm that insulin resistance is strongly linked to damage of the hippocampus.(18) MRI scans show that obese subjects who have defective memories also have reduced brain volume in the hippocampus. Thus it is likely that insulin resistance leads to hippocampal atrophy and likely damages its memory controls for food intake.
I can only sketch a smidgeon of the evidence in this short piece. But, one more thing. Food giants know the writing is on the wall. They do everything now to transfer the blame for obesity from their foods to individual eating choices. They will go to any lengths to protect their investment against the charge of brain damage.
Do not trust any food advertising. I will note only one of the class action lawsuits against false advertising piled on my desk. It is against Kashi, which I was sorry to see, because the former owner produced excellent products before he sold out to Kellogg’s. The lawsuit states (italics theirs):
“Kashi’s so called “All natural” GoLean Shakes are composed almost entirely of synthetic and unnaturally processed ingredients” (Here follows a long list of processed chemicals.). “In many of the Defendants’ products, unnaturally processed and synthetic ingredients constitute the primary ingredients in these fraudulently-labeled “all natural” foods.”(19)
I trust you have not reached the stage where the brain damage from bankrupt foods compels you or your children to eat them. Dump all processed foods while you still can. Stay lean, and keep your marbles lifelong.

"Barbara" WOD

Warmup

Double Unders

Dumbbell Thrusters

METCON

5 Rounds for Time, resting 3 minutes between each round.

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Post WOD

120 Squats
110 Sit-ups
75 Crunches
75 Leg Raises
75 sec Plank


Sunday, September 15, 2013

"Diane" WOD


METCON

For Time:

21-15-9

Deadlift @230/155lbs

Handstand Pushups

Post WOD

115 Squats
105 Situps
70 Crunches
70 Leg Raises
70 sec Plank


Friday, September 13, 2013

"Grace" WOD

Warmup

Double Unders

Deadlifts

METCON

For Time:

30 Reps Clean and Jerks @ 135/95lbs
3 sets of 200m run between 3 sets of 10 Clean and Jerks

**Grace will be altered to 10 reps with a 200m between sets, for a total of 3 sets of 10 of Clean and Jerks and 3 sets of 200m runs**

Post WOD

110 Squats
100 Situps 
65 Crunches
65 Leg Raises
65 sec Plank


"Fran" Friday

Warmup

Double Unders

Focused Stretching

METCON

For Time:

21-15-9

Thrusters @95/65lbs

Pull-ups

Post WOD

105 Squats
95 Situps
60 Crunches
60 Leg Raises
60 sec Plank


Wednesday, September 11, 2013

"9-11 Rememberance" Hero WOD




Warmup

Double Unders

Jumping Jacks

METCON

For Time:

1000 Burpees

Post WOD

100 Squats
95 Situps
55 Crunches
55 Leg Raises
55 sec Plank


Tuesday, September 10, 2013

Don't Let The Pain Stop You

Warmup

Double Unders

Jumping Jacks

METCON

3 Rounds for Time:

400m Run

15 Burpee Pullups

5/5 Kettlebell Clean and Jerks (5 each hand)

Post WOD

95 Squats
90 Situps
50 Crunches
50 Leg Raises
50 sec Plank