REMINDER: Starting next week we will no longer offer 7am classes.
WOD “15′s”
4 Rounds for time
15 Hang Clean (95/65)
15 Kettle Swing (53/35)
Post times and loads to comments.
Friday 120127
Thursday 120126
YOU GET WHAT YOU GIVE
WOD “Filthy Fifty
* 50 box jumps, 24″ box
* 50 jumping pull-ups
* 50 kettlebell swings, 1 pood
* 50 walking lunge steps
* 50 knees to elbows
* 50 push presses, 45 pounds
* 50 back extensions (Supermans)
* 50 wall ball shots, 20 pound ball
* 50 burpees
* 50 double-unders
Wednesday 120125 Day 10 LiveFit Challenge
An oldie but a goodie, this is a repost of 110707
Nutrition Focus:
I love breakfast. I always have. When I was a kid (and teenager and adult) I loved to eat cereal! We didn’t get the “really bad,” “really sugary” kind (like Lucky Charms, or Frosted Flakes). I maintained a solid rotation between Crispix, Kix, Rice Krispies and the occasional Honey Nut Cheerios. At the age of 23 I had to have my tonsils removed. I became a HUGE fan of oatmeal during that time. Once my throat healed, I stuck to the oatmeal and didn’t eat cereal (as often). Afterall, oatmeal is so much healthier right? I remember when I started working out with a personal trainer, I told him how healthy I was because I ate oatmeal (rather than cereal) for breakfast every day. He immediately responded by saying “Oatmeal might be better than cereal, but it really doesn’t have very much nutritional value. You should eat some protein and vegetables with your breakfast, and with every meal.” Wait, what? Oatmeal isn’t a super healthy breakfast choice?!?! I was shocked!
Fast forward a few years, and my breakfasts have transformed from bowls of bland beige oats, to plates of colorful eggs, bacon, spinach, tomato, avocado, bell peppers, onions, salsa, and juicy delicious fruits.
Breakfast: Before and After
My breakfast now contains a lot more protein and fat which keeps me satisfied longer and helps fuel all the muscles I am developing at Crossfit 310.
I love to make my breakfast omelettes (or breakfast “scrambles” when the omelette falls apart). I love to cook breakfast, it is the one meal of the day I feel that I have mastered. If I know I won’t have time to cook something in the morning I will hardboil some eggs the night before or make some of JoJo’s Breakfast Cups the day before and refrigerate them and then pop them in the microwave the next morning. Maybe you don’t like eggs (are you a crazy person? Just kidding, it’s just that I couldn’t LIVE without them) or can’t eat them (I am very sorry if that’s the case), but you can still find something packed with protein for your first meal of the day.
So ditch the bland and beige (cereal, oatmeal, bagels, toast etc) and have a colorful and nutritious breakfast!
Strength: Strict Press 3×5
WOD
“The Deceiver”
Push ups 20/15/10/5
Wall Balls 5/10/15/20
Post Times and Loads to Comments.
Tuesday 120124 Day 9 LiveFit Challenge
If you have a Google account, you can follow the link below, save a copy to your google docs, and rename it (ex. Kris LiveFit Spreadsheet). The document will take care of the math.
If you don’t have a google account, first, you must be chastised, then you must sign up for a google account. If you still don’t want to get one, you can use this excel spreadsheet:
Excel File CF310 LIVE FIT TRACKER
WOD
3 rounds
Dead Lift -7 (225/165)
Pushup -14
Double Unders-21
Dead Lift -7
Pullup -14
Double Under -21
Post Times and loads to comments.
Monday 120123
- Don’t let the rain stop you from CrossFitting!
On this RAINY day we begin WEEK 2 of the LiveFit challenge. Don’t let the rain get you down. Drink you water, eat good food, and get in for your workout!
WOD:
5 rounds for time of:
5 rounds for time of:
5 Power Cleans (155/105 lbs.)
10 Burpees
150 m Run
Post total time.
Saturday 120121
Our parallel LiveFit310 site is now active! We will have a variety of LiveFit related posts going up here and would also like to use this site as a place for an open forum for you to asks questions and leave comments on how the LiveFit Challenge is going! Check it out. To leave your comments on the new site you just click comments at the bottom of each post, then Login to DISQUS, you can do this easily with your Google, Twitter, Facebook or Yahoo account info (or you can create a Disqus account). In the comments section of any post you can ask questions, share a story about how you ALMOST ate beef jerky with brown sugar in it, YIKES! You can also include a photo in your comments, perhaps of a great meal you had that day! Excited to have this parallel platform for us to share our LiveFit stories, advice, tips and tricks!
WOD:
team WOD
In teams of 3 Complete the following (relay style)
12 x 150m run
250 Double Unders
2500m Row
250 Double Unders
12 x 150m run
Friday 120120
My apologies for such a late post! Here’s a picture of a cute puppy so you can’t be too mad!
So, the weekend is upon us! Are you ready for your first LiveFit weekend? Will you be able to stay on track. Anyone have any concerns? Questions? Comments?
strength/skill:
front squat
3 x 5
WOD:
2012 OC THROWDOWN FLOATER WOD
Kettle bell
Burpees
15/12/9
rest 2 minutes
Kettle bell
Burpees
12/9/6
Thursday 120119
Make your mark!!…and then of course disinfect and clean it up.
WOD
30 Burpees
40 WallBalls
400m Run
50 Double Unders
500m Row
Wednesday 120118 Day 3 LiveFit
Just like we workout together, LiveFit together! Do you have a text buddy, or a food buddy to help you with the LiveFit Challenge? It can be someone go to with questions, or someone to keep you accountable. Our community is one of our greatest assets! Use it!
WOD
3 Rounds for time:
20 Pushups
40 Squats
10 Pullups
10 Burpees
40 Abmats
Post times to comments!!
Tuesday 120117 Day 2 LiveFit Challenge
Day 2 LiveFit Challenge
You already have gotten links to three ladies’ blogs and Facebook pages who are wise women when it comes to living fit. I have a HUGE long list I want to share of paleo sites. But rather than paralyze you with information overload, I will start with just a few sites that I think are awesome and very valuable to learning about the paleo and/or primal lifestyle.
Mark’s Daily Apple | Primal living in the modern world: Stop number one for learning about a primal lifestlye. If you haven’t already read THE PRIMAL BLUEPRINT by Mark Sisson, I highly recommend it. Not only is it super informative, it is also a quick and enjoyable read. READ IT!
Whole 9 | Home of the original Whole 30 Program: Melissa (Urban) Hartwig, is seriously hilarious and has a totally rockin bod! hmmmm, I guess that Whole 30 thing works.
Paelo Hacks | Have a question about Paleo eating/lifestyle/”side effects”/ results?? Well chances are somebody else has had that same question too. Find it here along with the answers! This website is awesome. Search for questions that have already been asked, and answered, or ask your own here.
Primal Palate | The food lover’s guide: Great Recipes, including the famous grain free chocolate chip cookie recipe. (Although minus points for those during LiveFit since they have chocolate = sugar. But a cheat that you don’t have to feel too guilty about since they are grain free!)
So those are the sites I recommend checking out for now. Especially if you are new to this whole way of eating. Already seen those, or want more… click here for the full list, but don’t do it if it’s going to overwhelm you, make you stay up late, take the place of planning a meal, or make you late for your Crossfit class! You’ve been warned!
WOD: “DT”
5 Rounds
12 Deadlift (155/110lb)
9 Hang Cleans (155/110lb)
6 Push Jerk (155/110lb)
Post Times and Loads to Comments!
