WOD August 24

Warm-Up and Stretch for 15 minutes,

Then do ...

"Diane"

21-15-9 reps of

Deadlifts (225/175lbs)
Handstand Push-Ups

For tiiiiiiime!

WOD August 23

Warm-Up and Stretch for 15 minutes,

Then do ...

10-9-8-7-6-5-4-3-2-1 KBS (32/20Kg)
1-2-3-4-5-6-7-8-9-10 Box Jump (30")

Then Row 1km as fast as you can!

WoD August 22

Remember to rest sometimes!

WOD August 21

Warm-Up and Stretch for 15 minutes,

Then do ...

5 Rounds for time of:

10 Front Squat
10 Jump over a hurdle
10 Push Presses
10 K2E
10 Push-Up (clapping)
1 Sprint to wall (30m) with KB, 5 handstands, Sprint back (30m)

What is wrong with what we eat: Mark Bittman

Must watch video! Everyone of us should watch and listen carefully:

WOD August 20

Warm-Up and Stretch for 15 minutes

Then do ...

5-5-5-5-5 Heavy Deadlifts
Rest a few minutes and do an AMRAP* in 20 minutes of:

5 KBS
5 Pull-Ups
5 Box Jumps
5 Burpees

Rest a few minutes then run 4x200m Sprint All Out!

*AMRAP = As Many Rounds As Possible

WOD August 19

Warm-Up and stretch for 15 minutes

Then do ...

12 DL (185/155)
10 tire flips
12 pull-ups

9-15-9
6-20-6
3-25-3

For time!

WOD August 18

Warm-Up and Stretch for 15 minutes

Then do ...

21-15-9 reps for time of:

Thrusters - KB High Pull (32/24kg)

All Out!

Almonds ... why?

Consumers have new reasons to enjoy almonds as researchers have recently announced that nuts not only taste good, but they're also good for you.
Almonds are one of the most nutritious of all nuts. As more and more consumers become dedicated to healthy life-styles, experts have found that adding natural foods, such as almonds, to your diet may be the prescription for physical wellness in the 21st century.

See this!

Cancer Prevention - Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones, vitamin E and compounds called phytochemicals, which may help protect against cardiovascular disease and even cancer.

Phytochemical Powerhouse - Leading nutrition scientists presented their research findings in a symposium entitled "Nuts in a Healthful Diet", as a part of the 1998 Experimental Biology annual meeting. Dr. Gary Beecher, of the USDA-ARS, has analyzed the phytochemical content of almonds and states, "I have never seen this diversity of phytochemicals in a single food source."

Reduce Heart Attack Risk - A Loma Linda School of Public Health study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack.

Lower Cholesterol - In one clinical study, Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc., showed that almonds added to the diet had a favorable effect on blood cholesterol levels and that none of the study groups experienced weight gain in the study.

Some nuts contain rhizveritrol, the anti-inflammatory agent found in red wines and thought to be responsible for the "French paradox". Many scientists have pointed to the French consumption of red wine as one factor in the lower rate of heart disease despite their diets rich in cream sauces and buttery pastries. The fat in nuts is unsaturated, or the "good" fat and there is no cholesterol in these fats.

If you think almonds are just for satisfying your mid-afternoon munchies, you're in for a surprise! These tasty tidbits pack a nutritional punch, combining tons of essential nutrients in one very delicious package.

One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.
This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!
When you get right down to the details, it's no wonder so may people go nuts for almonds!

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

If you're pregnant, or thinking about it, almonds are a great source of the folic acid you need!

Almonds contain more magnesium than oatmeal or even spinach. Are you listening, Popeye?

Build strong bones and teeth with the phosphorus in almonds.

WOD August 17

Warm-Up and Stretch for 15 minutes ...

Then do ...

15 x 100m Sprint
50 squats between the 100m Sprints

As fast as you can of course!

WOD August 15

Warm-Up and Stretch

Then ...

Learn how to do an active REST!

Go running, biking or do any other activity at a very low and steady level.

Relax!

WOD August 14

Warm Up and Stretch for 15 minutes

Then do ...


Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups
Tabata Burpees
Tabata KBS (24/20kg)

Rest 2 minutes between Tabatas

Tabata = 4 minutes - 8 cycles of 30 seconds - 1 cycle is 20 seconds ON and 10 seconds OFF - Count your reps, lowest number in a cycle is your score for that exercise.

WOD August 13

Warm-Up and Stretch for 15 minutes

Then do ...

"Diane"

21-15-9 (reps) for time of

-> Heavy DL (adapt it to your level & official weight: 225/185lbs)
-> Handstand push-ups

Go run 1 mile "Time Trial"

Almonds to loose weight

When you start a weight-loss diet, calorie-dense nuts might not automatically be at the top of your diet foods list. But recent data has shown that almonds, in particular, can play a role in weight loss. Almonds are high in fiber and protein, and also contain the potent antioxidant vitamin E and the blood sugar stabilizer magnesium. Perhaps most importantly, studies have found that the cell walls of almonds inhibit the absorption of their fat content by the body.

Step 1
Know your serving size. Fitness Magazine says an ounce of almonds, or about 23 almonds, is the recommended daily serving of this nutritious nut. If you don't have time to count out almonds, use an Altoids tin to estimate. Fitness Magazine says the recommended serving fits perfectly into such a tin. The Almond Board of California also suggests using a shot glass, ice cream scoop or sticky note to approximate the serving, which totals 160 calories.

Step 2
Mix it up. You might grow tired of eating your 23 almonds a day, so the Almond Board of California suggests some options. Switch up your peanut butter for some equally delicious almond butter. Mix your own in a food processor by blending your daily portion of almonds with some vegetable oil and salt. Sprinkle roasted almonds on favorite fish or vegetable dishes, the Almond Board of California says.

Step 3
Consider almond meal replacement. Because almonds are so filling and packed with nutrients, they make a good option for occasional meal replacement, reports Health Learning Info.org. To substitute for a meal, eat 50 almonds instead of the usual 23. Health Info.org cited a study conducted at Hope National Medical Center, in which 65 overweight adults ate 70 almonds per day for six months and lost 18 percent of their body weight. The almond regimen was in combination with a reduced calorie diet, Health Info.org reports.

WOD August 12

Warm-Up and Stretch for 15 minutes

Then do ...

20 Double Unders
20 "1 arm" KB Snatch (20 on each arms)
20 Squat Jumps

2 x 10 rounds for time both
Rest 3 minutes between the sets of rounds

Go run 20 minutes ALL OUT!