Friday Feb 21 On-Ramp to Crossfit Bootcamp- wallballs, lunges, pullups, kettle bell swings.

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


Comments

Post a Comment

Popular posts from this blog

PowerCrunch bars

Image
Howdy all y'all! It's been a minute or two since my last post. Let's get down to business. Today I want to share a find. A snack food find that is. After my little one's T1D diagnosis on Sept 2017, I have been looking for a low carb high protein bar that won't spike her blood sugar. A co-worker recommended the PowerCrunch bars. So far so good, we have tried the peanut butter creme, salted caramel, French vanilla creme and wild berry creme.  These bars are protein energy bars. On the box it says they're "high-dh hydrolysed whey protein in a creme filled wafer bar". Think sugar wafers but without the boatload of sugar. They are generously sized at 1.4 oz per bar and are filling.  The peanut butter creme is our favorite. It has 10g carbs & 13g protein. Salted Caramel is our second favorite. It has 9g carbs & 13g protein.         French vanilla creme has 8g carbs & 14g protein.        W...
Read more

Using Ikea "burp" cloths as Flat diapers

Image
I have been wanting to give the Ikea burp cloths a try as flat cloth diapers, so hubby picked up a pack of 2 for me. Here are my findings.       Nowhere on the package will it say that they're burp cloths. He found them at an end cap by the kids section. They're 27 1/2 by 27 1/2. The two in the package are one white and one print.  They're 100 % cotton. This one had a cute print. I do not know if they make them in other prints though. And now for the folding. Just fold it down to the size you need, use it as a prefold with or without snappi.  You also fold both together or fold the white one and use it as an extra soaker pad.     I poured 4 ounces of water on top of the soaker and it absorbed it all, so far so good, I think it can handle another 4 ounces since it was not saturated after the first 4.  This is how they look on the kids.  On a VERY WIGGLY 1 year old :-) ...
Read more

3rd week on #Whole30 almost over.

3rd week on the #Whole30 program is almost over. I  get weighed tomorrow, although I don't feel like I have lost any weight this week.   I've been VERY GOOD, no cookies or bread, or pasta or rice.  The hardest has been not having cream in my coffee, but coconut milk has helped with that. This week I tried cinnamon in the coffee, I all found that apple pie spice makes the coffee super yum. By the way, apple pie spice is simply cinnamon, nutmeg and allspice. The first 2 weeks were brutal as my energy levels hit rock bottom. I'm finally feeling like I have some energy and not about to kill over.  I plan on doing a blogpost this weekend with a compilation of this weeks' recipes. Till then, Have a crunchy green healthy day! :-)
Read more