Simple summer time refreshing vegetable spritzer

This is a very simple, easy to make and refreshing summer time spritzer.

I used 4 oz of ea.

La Croix  Berry sparkling water

V8 vegetable juice

Orange juice.

Everything was already cold from the fridge, ready to go after mixing. 

How much protein should you consume per day?

Do you know how many grams of protein you are supposed to consume daily? 

Here's a bit of info on that subject that I read the other day on a newsletter from Coach Matt from WOD Nation.

Basically you need .8 grams per kg of body weight.

1 lb = 0.453 kg

So say you weigh 135 lbs multiply by 0.453kg is roughly 61 kg

61 kg multiplied by .8 g is roughly 48 grams of protein.

I hope this helps.

Have a happy and healthy crunchy green day :-)

Quick and easy Paleo dinner: raw veggies topped with meat sauce.

Quick and easy Paleo dinner for today.

Chopped organic lettuce

Sliced green pepper

Sliced red pepper

Sliced organic carrot

Top with thick meat sauce.

I make the meat sauce by cooking a lb of ground beef in a large pot. 

Add garlic, red and green pepper, Italian seasonings, salt and pepper.

Add a 29oz can of kroger tomato sauce, add a little bit of water, stir and cover.

Simmer for a while till sauce cooks down to your liking.

Pour that stuff on everything from eggs to salads. 

Mobility Workshop- Posterior & Anterior Chains + Shoulder Complex

We had a Mobility Workshop tonight taught by Crossfit Etowah's coach Jeff Rice.
It covered Posterior and Anterior Chains and the shoulder complex.  

We warmed up doing dynamic stretches which consisted of Walking Toe touches, Figure 4, Knee Hugs and Quad Pulls. You can do these by walking from one side of the room to the other and back. It was so nice outside we did them in the parking lot.

Do two rounds of each stretch and try to hold it for 30 seconds.

After Warm up we moved onto working on the Posterior Chain.

Posterior Chain
Start your way from the bottom up, so you would start with stretching out your calves and hamstrings first.
1- 90 Degree stretch
2- Figure 4
3- Knee hug
4- Bicycle stretch
5- Plow stretch

 Anterior Chain
1- Cobra Stretch
2- Butterfly stretch
3- Sprinters
4- Quad Pull.

Shoulder Complex
1- Pass throughs
2- Reverse Passthroughs
3- Rack Pulls