Thurs Feb 27 On-Ramp to Crossfit Bootcamp- Dips, Push ups, DB Kick Backs, Squats

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

Wed Feb 26 On-Ramp to Crossfit Bootcamp- Back Extensions, Box Jumps, KBS, 400m run.

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

Tues Feb 25- On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

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

Mon. Feb 24 On-Ramp to Crossfit Bootcamp - KB Swings and Burpees

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.

Turmeric- Sprinkle it on!

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, stomachbloating, 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 conditions, soreness inside of the mouth, and infected wounds."

Here is what Wikipedia says:

"Curcumin has been a centre of attraction for potential treatment of an array of diseases, including cancer, Alzheimer's disease, diabetes, allergies, arthritis and other chronic illnesses.^"

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

Whole30 Paleo meal ideas- Brussels sprouts, veggie soup, steak, egg scramble.

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.

Friday Feb 14- On-Ramp to Crossfit Bootcamp- Kettle Bell Swings, 200m w/ Kettle bell

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
 

Thurs Feb 13th On-Ramp to Crossfit Bootcamp- back extensions, squats,jumping jacks, push ups, farmers carry

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

Mon Feb 17th On-Ramp to Crossfit Bootcamp- Baseline- Pushups, Situps, Squats

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

Tuesday Feb 18 On-Ramp to Crossfit Bootcamp-TABATA Wall balls, Back Extensions, DB Push Press, KBS

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
                                                       total reps          =327

Post WOD Stretch
Anterior Shoulder Rotation
(Use Wall)

Cashout
400m on incline

Thursday Feb 20 On-Ramp to Crossfit Bootcamp- 400m Run, Bench Dips, Tricep extensions, Box Jumps

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

Wed Feb 19 On-Ramp to Crossfit Bootcamp-Waiters Walk, Stair Climbs, Pull ups

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 

Tues Feb 11- On-Ramp to Crossfit Bootcamp- Winter WOD

Winter WOD

***10 Rounds***

10 Mountain climbers

10 lunges

10 bicycle crunches

Rx                      Rx2

10 Each Leg      5 Each Leg

Mon Feb 10 On-Ramp to Crossfit Bootcamp- Tricep Dips, Push-Ups, Mt Climbers, Russian Twists, KB Swings, Plank updowns

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                  |   2
Erin       3                  |  4
Monica  3                 |   4

Post WOD Stretch
Sprinters Stretch

Cash Out
 3 Rounds
15 Glute Bridges

Feb 7 On-Ramp to Crossfit Bootcamp-WOD "Kelly"

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

Feb 6 On-Ramp to Crossfit Bootcamp- Run, sit-ups, Flash Push-ups

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 smoothie #Paleo #Whole30

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 have any in the house this time. 

Feb 5 On-Ramp to Crossfit Bootcamp- Box Jumps, Push-Ups, Squats, Mountain Climbers

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 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

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

                                                             Reps =440

Feb 3rd On-Ramp to Crossfit Bootcamp- Burpees & Bench Dips

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

Banana chia pudding experiment- #whole30 #paleo

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.

Jan 31 On-Ramp to #Crossfit Bootcamp WOD- Box Jumps & Burpees

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

Simple egg omelette - #whole30 #Paleo

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!