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Strength Workout Of the Day:  Back Squat (low bar)


 1X8 @70%

 1X6 @75%

 1X4 @80%     2 mins between sets

Workout Of the Day: Seven rounds of:

 35 Double-unders 1 Snatch

 Make one snatch attempt per round.


The Skinny on Fat
As you make your way through your Paleo journey, you’ve probably noticed that a lot of emphasis is place on dietary fat.  In fact, you have probably been encouraged to eat more fat than ever!  You might be asking yourself “why?”  “I thought fat made me fat.”  Well, here’s the skinny on fat, in a nutshell (pun intended).
First things first, you must rid yourself of the thought that fat is evil; this idea is based upon 50-year- old, poorly done research.  Now here’s the good news, all that yummy fat is actually good for you!!!
Monounsaturated fats like those in nuts, avocado and olive oil can lower cholesterol and reduced risk of atherosclerosis.  Polyunsaturated fats are a little tricky; those found in cold water fish such a salmon are high in omega 3 fatty acids, whereas those in processed vegetable oils are high in omega 6 fatty acids.  For optimal health, we should strive to consume a greater quantity of omega 3 vs. omega 6 fatty acids.  By consuming too many omega 6 fatty acids in relation to your omega 3 fatty acids, you increase your risk of heart disease and certain cancers.  Good reason to take your fish oil supplement daily!
To make it easier here is a list of good healthy fat sources:
Coconut oil
Ghee (made from grass-fed butter)
Animal fats from grass-fed animals
Olive Oil (best for cold use only)
Avocado & Avocado Oil
Nuts & nut butters (sparingly, some are high in omega 6)

Next week’s topic:  The Skinny on Fat, Part II, why fat is a better fuel for the body than carbohydrate

Recipe of the Week
By popular demand…
Breakfast Bars
1 ¼ cup almond flour
¼ teaspoon sea salt
¼ teaspoon baking soda
¼ cup coconut oil (melted to a liquid)
¼ cup raw organic honey
1 teaspoon vanilla extract
½ cup unsweetened shredded coconut
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup almond slivers
¼ cup raisins

1. In a small bowl, combine almond flour, salt and baking soda
2. In a large bowl, combine coconut oil, agave and vanilla
3. Stir dry ingredients into wet
4. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins
5. Grease an 8×8 inch Pyrex baking dish with coconut oil
6. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly
7. Bake at 350° for 20 minutes

Recipe courtesy of www.elanaspantry.com



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Challenge: 30 muscle-ups for time.

 If you cannot do the muscle-ups do 120 pull-ups and 120 dips

Workout Of the Day: ANNIE

 50-40-30-20 and 10 rep

 of: Double-unders, Sit-ups.

then, Find your 1RM back squat

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Workout Of the Day: You and a Partner complete

 50 Box Jump – 24″

 50 Jumping Pull-ups

 50 Kettlebell Swings 1 pood

 50 Walking Lunges

 50 Knees-to-elbows

 50 Push Presses 45 lbs

 50 Back Extensions

 50 Wall Balls 20 lbs

 50 Burpees

 50 Double Unders

 Divide reps as needed, one partner works at a time,Teams of three complete 75 of each movement.

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Workout Of the Day: “Diane”

21-15-9 reps for time of:

 225 pound Deadlift

Handstand push-ups


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Workout Of the Day:  2011 CrossFit Games 3

15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps

15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps

 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps

 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps

 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep

Beth sticking her clean at the Great Lakes Invitational this past weekend.

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From Thursday until Saturday we will be having guest days.  Stop in if you would like to check a class out or if you know somebody let them know to stop in.

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Workout Of the Day: As many rounds as possible in 10 mins of

 10 Ring Dips

 20 Sit-up (standard)s

 30 Air Squats