Crunchy Green Health Nut

Warm Up 2 Rounds 400m Run (.25) 30 Sec Plank Hold 30 Sec Push up Hold 30 Sec Wallsit Bootcamp WOD 12 Min AMRAP 5 Dips 10 Push Ups 15 DB Kick Backs 20 Squats Times/rounds Lisa: 4 Donna: 6 Monica: 5 Trish: 6 Katrina: 5 Post WOD Stretch Tricep Pull Cashout 50 Bike crunches

Warm Up 400m Run (.25) 2 Person Team 10 Passthroughs 10 Rev Passthroughs 10 Romanian Deadlifts Skill/Strength Kettle Bell Swings Bootcamp WOD 2 Rounds 40 Back Extensions 40 BoxJumps/Stepups 40 Kettle Bell Swings 400m Distance Post WOD Stretch Bike Stretch Cashout 400m AFAHP

Warm Up 400m (.25) 10 Back Extensions 10 Squats 10 Pushups 20 Flutter Kicks Skill/Strength 5 Rounds 5 Squat Therapy Bootcamp WOD Tabata Tuesday 20 sec Work 10 sec rest 8 Rounds Romanian Deadlifts 5db Front Squats 5lb db Push Presses 5lb db Situps Post WOD Stretch Quad Pulls Cashout 3 Rounds 30 Sec Plankholds

I've been sick this whole week so I have not been able to make it to the Box. But my friend Trish has been sending me the WODs. Here is the one from Monday Feb 24th. Enjoy! Warm Up 3 Rounds 10 Back Extensions 2 Burpees 3 Rounds 10 Passthroughs 5 Pushups Skill/Strength 3 Rounds 5 Push Press Bootcamp WOD WOD #1 21-15-9 KB Swings Burpees Times: Trish 8:54 Debbie 9:05 Carol 8:39 Baseline (for Bootcampers who had not already done the baseline) 10 min AMRAP 5 Push ups 10 Sit ups 15 Squats Tines: Nina 8:30 Donna 8:17 Tw 9:03 Monica 8:33 Mark 9:18 Sue 10:27 Lisa 11:25 Diana? 10:30 Sara 12:07 Erin 10:42 Post WOD Stretch 90 degree stretch Bike stretch Cashout 2 laps Farmers Carry 25#/10# * 10 Burpee Penalty if drop plates.

I've been sick this week and today I remembered that Turmeric is good for colds.  I sprinkled it on my eggs this morning and also used it in my coffee (inside the brew basket, on top of the ground coffee). I did a little search and found out that it is used for a whole bunch of other illnesses as it is also an anti-inflamatory.  Read on and sprinkle that spice on everything you can think of  :-) According to WebMD:   "Turmeric is used for arthritis , heartburn (dyspepsia), stomach pain , diarrhea , intestinal gas, stomach bloating , loss of appetite, jaundice , liver problems and gallbladder disorders. It is also used for headaches , bronchitis , colds, lung infections, fibromyalgia , leprosy , fever, menstrual problems, and cancer . Other uses include depression , Alzheimer ’s disease, water retention, worms, and kidney problems. Some people apply turmeric to the skin for pain, ringworm , bruising, leech bites, eye infections, inflammatory skin co...

Bootcamp class took a field trip and joined the Crossfit Etowah class. Here's the WOD Warm up 2 Rounds 200m Run 10 Hollow Rocks 10 Supermans 5 Kipswings 10 Back extensions 10 Squats Skill/Strength  3x5 Med Ball Cleans *Work in teams of 2 Have partner hold ball in top hip/shrug WOD WOD #1 6 min AMRAP  12 Wallballs 20/14# 24 lunges *Rest 4 mins WOD #2 6 min AMRAP  12 pull-ups  12 kettle bell swings  Post WOD Stretch Butterfly       Hips, lower back, groin *use rack Cashout 800m Run

Brussels sprouts sautéed with red, green, yellow peppers, onions and mushrooms.  Served with ground beef sauce. Vegetable soup in chicken broth. Carrots, turnips, celery, spinach, Brussels sprouts, onions and peppers in olive oil. Seasoned with ground ginger and cumin. Add chicken broth, cover and cook it down.  Thin steak with a baked sweet potato and a side of lettuce. Two scrambled eggs with diced carrots, celery and onion mix. Seasoned with Turmeric. Sautée the veggie mix first and then add the eggs.

Warm Up 400m (.25) 3 Rounds 10 Back Extensions 10 Pass throughs Skill/Strength 5 Round TABATA (Pushups) 20 sec work 10 sec rest Bootcamp WOD   12 min AMRAP 20 Kettle Bell Swings 25/15# 200m with Kettle bell (4 laps around gym) * 5 Burpee Penalty for every time you set down the kettle bell Teammates scores: Mauri 90 Trish: 2 Rounds + 4 laps + 11 KBS Katrina:   2 Rounds Julia: 2 Rounds + 4 laps + 11 KBS Tracey: 4 Rounds + 3 laps + 4 KBS= 140 Carol: 3 rounds + 1 lap Lisa: 3 rounds Donna: 3 Rounds + 1 lap=125 Monica: 2 Rounds + 10 KBS = 130 Post WOD Stretch Bike Stretch ( lower band) Cashout 50  Walking Lunges  

Warm Up 400m (.25) 2 Rounds 20 Back Extensions 15 Squats 10 Push-ups  Skill/Strength 3 Rounds 10 Romanian Deadlifts 45# Bootcamp WOD 15 min. Running clock 1 Min Back Extensions 2 Min Squats 3 Min Jumping Jacks 4 Min Push-Ups 5 Min Farmers Carry Total # of reps Tracey 1000 Julia 341 Donna 294 Lisa 223 Trish 295 Mauri 170 Monica 208 Post WOD Stretch Figure 4 90 degree hamstring Calf stretch Cashout 2 Hatemakers 20 Mountain climbers 5 Push Ups 1 Burpee

Warm Up 400m Run 10 Pass throughs 10 Reverse Pass throughs 10 Back Extensions 10 Situps Skill/Strength 30 Sec Hold 3rd World Squat Bootcamp WOD Baseline 10 min AMRAP 5 Push ups 10 Sit ups 15 Squats My personal score: 9 complete rounds plus 4 pushups. Post WOD Stretch Figure 4 (hips) Cashout 800m Run

Warm Up 400m Run 2 Rounds 10 Pass throughs 10 Push Ups 10 Back Extensions Skill/Strength 3 Rounds 10 Kettle Bell Swings Bootcamp WOD TABATA TUESDAYS!  8 consecutive rounds per station. Stay on the same station for all 8 rounds then move to the next station. 20 Sec on 10 sec off. Wall Balls Back Extensions DB Push Press KBS 20 sec AMRAP My personal time: Wall Balls 10lbs        9 ,  9 ,  9 ,  9 ,  9 ,  9 ,  9 ,  8   = 71 Back Extensions      13, 11, 12, 13, 12, 12, 13, 13  = 99 DB Push Press 8lbs 12, 11, 12, 11, 12, 11, 12, 12  = 93 KBS 26lbs                8 ,  8 ,  8 ,  8 ,  8 ,  8 ,  8 ,  8  = 64                      ...

Warm Up 400m Run (.25) 10 Pass Throughs 10 Rev Pass throughs 10 Push ups Skill/Strength 3 Rounds 10 Back Extensions + 1 Rep Max Height Box Jump up to 1 ft Bootcamp WOD 3 Rounds 400m Distance 10 Bench Dips 15 DB Tricep Extensions (5/8#) 20 Box Jumps/Step Ups Times: Debbie 19:34 Mauri 15:54 Julia   13:45 Erin 22:34 Barb 22:04 Carol 20:20 Tracey 14:45 (4 rounds) Lisa 22:06 Donna 16:50 Post WOD Stretch Tricep Pulls Cashout 30 Roman Chair Leg lifts

Warm Up 200m Run (.13) 2 Rounds 10 Pass Throughs 10 Reverse Passthroughs 10 Figure 8's 10 Crossovers Bootcamp WOD   3 Rounds 50m Waiters Walk 10# (Right Arm) 1 Stair Climbs 5 Pull ups 50m Waiters Wall #10 (Left Arm) 1 Stair Climbs 5 Pull ups Post WOD Stretch Wall Climbs Cash Out 400m Incline 

Winter WOD ***10 Rounds*** 10 Mountain climbers 10 lunges 10 bicycle crunches Rx                      Rx2 10 Each Leg      5 Each Leg

Warm Up 400m Run 10 Push Ups 15 BW Squats 5 Inch Worms 20 Back Extensions Skill/Strenth 5 min EMOM Plank 30 sec WOD 6 min. AMRAP Set 1 10 Tricep Dips 10 Push-Ups 10 Mt. Climbers REST 2 mins Set 2 10 Russian Twists 10 KB Swings 10 Plank Up/Downs         Rounds Mauri     3                |   2 + 10 reps Trish      4 + 15 reps |   5 + 20 reps Carol     5                 |   4 Tracey   6                 |   6 Julia       6                 |   5 + 20 reps Rosa     5            ...

Warm Up 50 ft walking :  Toe Touches Figure 4 Quad pulls Knee hugs Skill/ Strength 2 Rounds 20 sec hold in bottom of Wallball position 10# WOD 1/2 "Kelly" 5 Rounds 200m Run 15 Wall Balls 10#/14# 15 Box Jumps/Step ups Times: Donna 14:50 Trish 15:21 Julia 15:03 Carol 16:33 Tracey 15:24 Barb 15:52 Past WOD Stretch 90 degree stretch ( hamstring) Cashout 2 min plank hold

Warm Up 200m Run (.13) 10 Pass Throughs 10 Reverse Passthroughs 10 Romanian Deadlifts 10 Flash Push ups Skill/Strength EMOM 30 sec plank hold Bootcamp WOD 800m Run/Walk/Eliptical (.50) 80 Back Extensions 400m Run (.25) 40 Sit ups 200m Run (.13) 20 Flash Push ups Post WOD Stretch Bike Stretch Cobra Stretch Cashout 50 Hip Bridges Times: Trish 14:09 Tracey 14:09 Donna 14:57 Tyler 18:34 Carol 19:40 Julia 13:40 Monica 19:34 Lisa 18:00

Spinach, banana, chia seeds, almond milk smoothie. I felt like having a green smoothie tonight and this was the result. I made it very thick and creamy and it hit the spot.  Used one Frozen cut up very ripe banana. I take the over ripe bananas, cut them up into individual sandwich baggies and freeze them. That way whenever I want a smoothie I just grab one Baggie = one banana. This time I used enough frozen cut leaf spinach to fill the nutribullet. If you do not like a strong spinach taste just use less. I'm used to the taste of veggies in my green smoothies so used a lot of the green stuff :-) The chia seeds went in next, a tablespoon's worth. Finally enough unsweetened almond milk to make the Bullet work. First I added about 1/2 cup but it wasn't enough. I had to stop it and add a bit more. The over ripe banana gave it the right amount of sweetness, since I'm on the #Whole30 I can't use any sweetener. You could use pitted dates for sweetness too, I just didn't...

Warm Up 400m Run 20 Back Extensions 10 Push-ups 5 Inchworms 5 Spider-Man crawls (each) Skill/Strength EMOM 5 min 10 Romanian Dead Lifts Bootcamp  WOD 20 min AMRAP  10 Box Jumps 15 Push-ups 20 Squats 30 Mountain Climbers Rounds/reps Barb 5 Tracey 7& 3/4 rnds= 565 reps Carol  345 reps Julia 6&1/4 rnds=460 reps Post WOD Stretch Butterfly (inner thighs) Cash out 50 scissor kicks

Feb 4, It's TABATA Tuesday!  Warm Up 400m run (.25) 10 Back Extensions 10 Passthroughs 10 Reverse Passthroughs 10 Sit-ups  Skill/Strength 3 Rounds 5 Kettle Bell swings 5 Box Jumps "TABATA" Tuesday 4 exercises 8 rounds 20 sec AMRAP each round 10 sec rest between rounds 1) Sit-ups  2) KBS 26# KB/15# DB 3) Russian Twist 10# 4) Box Jumps/Step Ups Post WOD Stretch Figure 4 Bike stretch Cobra stretch Cash out 400m run (.25) My personal score Sit-ups           10.   9.   9.    7.  10.  9. 10.  9 = 73 KBS 26#kb.    8.    8.   9.    8.   8.   8.   7.   8= 64 Russian twist.  30  29. 33. 27. 29. 28. 29. 32 =237 Box jumps.      9.   8.    8.   8.   8.    8.   8.   9=66                                       ...

Warm Up 400m run (.25) 20 Body Weight Squats Walking Toe Touches Walking Quad pulls 10 Push Ups Skill / Strength 5 min EMOM 30 sec Wall sits Bootcamp WOD Rx 10-9-8-7-6-5-4-3-2-1 Rx2 10-8-6-4-2 Burpees Bench Dips Post WOD Stretch Figure 4 Bike Stretch Cobra Cashout 400m Walk w/ Incline (3.5) Times: Mark Rx   12:38 Trish Rx    11:22 Erin Rx     12:00 Julia Rx     7:04 Tyler Rx   10:33 Carol Rx2 7:58 Tracey Rx 7:48

I usually just use frozen bananas to make banana ice cream by just putting them in their frozen state in the nutribullet with a bit of coconut milk.  Today I experimented with chia seeds. I had never used them before but heard that they gel up whatever liquid you put them in. I took a cup of coconut milk, 1/2 cup fresh (not frozen) overripe banana and added 1 tablespoon of chia seeds. Processed it to smooth consistency in the bullet and left it in the fridge to chill out for the rest of the day.  The result was banana pudding. I think next time I'll add blueberries and or strawberries.

Warm Up 400m Run (.25) 20 Back Extensions 10 Push Ups 10 Plow Stretches Skill/Strength 3 Rounds 10 Romanian Deadlifts (10# DB or 45# bar) Bootcamp WOD 100 Box Jumps (for time)    Rx2: 200 Stepups EMOM - 2 Burpees *EMOM= Each Minute On the Minute Times: Tracey 8:16 Julia 8:24 Donna 8:54 Lisa 9:23 Carol 8:25 Post WOD Stretch Bike Stretch Sprinter Stretch Calf Stretch Cash Out 20 Russian Twists 30 Flutter Kicks

Hey there fellow #Whole30 and #Paleo peeps.  Breakfast was simple this morning. The hubs made me this egg and green pepper omelette, the green pepper is barely visible because he chopped it into very small pieces and most ended up along the center. I served it on a lettuce leaf and seasoned with salt and pepper.  Dotted it with mustard and chowed down!