Warm Up
- Foam Roll
- Stretch
- Mobility Drills
- 500m Run
WOD
- DT
12 Deadlift
9 Hang Clean
6 Push Jerk
5 Rounds
We are closed this weekend for the Holiday. The weekend workout for everyone is…
- Burpin’ Cindy
5 Burpees
10 Push Ups
15 Squats
AMRAP 20min
Warm Up
- Foam Roll
- Stretch
- Mobility Drills
Skill
- OH Squat
WOD
- PCF Triathalon
500m Row
500m Run
50 Double Unders
3 Rounds for Time
What are you eating today?????
Breakfast Salad
Get a heaping serving of veggies along with some major protein. Add wedges of hardboiled egg and shredded bacon to fresh spinach leaves. Throw in some apple slices or nuts if you want. Store the night before in small sealed bowl. The next morning top it off with some olive oil and vinegar.
Post Results to Comment.
Warm Up
- Foam Roll
- Stretch
- Mobility Drills
Skill
- 10x 20m Sprints
WOD
- DB Bear
Squat Clean
Thruster
Push Up/ Renegade Row
Lunge (R/L)
6 Rounds of 4 Reps
Recipe sites
- http://mypaleokitchen.blogspot.com/
- http://cavegirlinthekitchen.blogspot.com/search/label/Recipes
- http://cosmopolitanprimalgirl.wordpress.com/recipe-index/
Here is a Video that super simplifies the Paleo diet and is even kind of funny to watch!
Paleo Meal Worksheet
(How to Build a Meal)
PROTEIN
Chicken/poultry 3-4 oz
Turkey 3-4 ox
Beef 3-4 oz
Fish/Shellfish 3-4 oz
Eggs: 3 white + 1 yolk
CARBOHYDRATE
Veggies:
Broccoli
Spinach
Kale
Cabbage
Asparagus
Onions
Tomatoes
Fruit: (Unlimited)
(Only 1-2 servngs/day)
all berries
melons
oranges
grapefruit
tangerines
apples
FAT
Small handful of: OR 1-2 Tbsp of:
Almonds Olive Oil
Cashews Canola Oil
Pecans Avocado
Walnuts
PROTEIN + CARBOHYDRATE + FAT = Complete Meal !
oooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo
THE BAD STUFF!
No Dairy No Legumes
-Milk -Peanuts
-Cheese -Beans
-Sour Cream
-Yogurt
-Cottage Cheese
No Processed Foods No Grains
-Cake -Cereal – Pasta -Oats
-Deli Meat -Bread – Quinoa – Sorghum
-Canned Pasta -Corn – Tortilla – Cookies
-Frozen Dinners
“There’s nothing that cleanses your soul like getting the hell kicked out of you.”- Woody Hayes
“If you’ve given the greatest effort that you can expect of yourself, you always get what you deserve.” — Rutgers coach C. Vivian Stringer
Warm Up
- Foam Roll
- Stretch
- Mobility Drills
WOD
- Box Jump
Wall Ball
21-15-9 - 5 min Rest
- Deadlift
Pull Up
10,9,…2,1 - 5 min Rest
- 500m Run
Party Tonight at Baileys Pub and Grille. Starts at 6:30, goes until we’re done!!!!!!
Warm Up
- Foam Roll
- Stretch
- Mobility Drills
Skill
- SDLHP
WOD
- 10×10 (75/65/55)
SDLHP
Push Press - then
- 10×10
KB Swing
Sit UP
http://www.youtube.com/user/CaliforniaStrength#p/u/10/FixGfONS2rI
Post Results to Comment.
What is CrossFit?
Be good enough!
CrossFit Links
Download Fitness Journals Here
