Crunchy Green Health Nut

When your weekly grocery options look a little grim, a quick fridge scavenging hunt can turn up the ultimate clean-eating meal. This easy roasted delicata squash and Brussels sprouts recipe is a perfect example of a fast, nutrient-dense Paleo lunch meal prep that you can throw together using basic pantry staples. Paired with a crispy, pan-fried green plantain, this warm veggie bowl satisfies your tastebuds while keeping your clean-eating goals completely on track. Here is how to pull together this simple, comforting lunch.   🛒 Simple Scavenger Hunt Ingredients 1/2 Delicata squash (sliced) 1 pack Frozen Brussels sprouts 1 semi-green Plantain Grapeseed oil (for frying and drizzling) Salt and pepper to taste 🥣 Quick  Cooking Instructions Slice and fry the semi-green plantain in a small splash of grapeseed oil until crispy. Arrange the frozen Brussels sprouts and sliced delicata squash on a baking sheet. Drizzle with grapeseed oil, season with salt and pepper, and broil on lo...

The Spartan Workout Tour came to Marietta and Three of us from Crossfit Etowah's   On-Ramp to Crossfit Bootcamp decided to give it a shot. If you are thinking on participating but haven't decided yet let me tell ya, stop over thinking and JUST DO IT!  Here's the link to the 2014 Workout Tours. http://www.spartan.com/spartan-workout-tour/ The workout takes 2 hours and you WILL NOT stop moving during those 2 hours. There is no gym equipment involved, all you need is your body, a towel and water!  We did sprints, running in place, squats, jumping squats, jumping jacks, push ups, staggered push-ups, Burpees, planks, great vine steps, skater steps, leg lifts/flutter kicks and a couple more.  A lot of emphasis on Core strengthening exercises. For active recovery between periods of intense workout we did jogging in place, planks and jumping jacks.  The weather was not great, it sprinkled the whole time we were there and the pavement was very wet ...

Hubby made me breakfast this morning, Paleo style, he did good :-) Ingredients: Two eggs Green pepper Red pepper Black Forest ham Bacon Salt & pepper The omelette had ham and the green/red pepper folded into it. So yummy.  

Wow, can't believe we're approaching the end of August already. It's been hectic and I'm still adjusting to new schedules.  My 5 yr old started kindergarten at the beginning of the month, and the 3 yr old is still home with me. It gets hectic with school, homework, taekwondo and On-Ramp to Crossfit Bootcamp time. I earned my July's Get Out and Run metal by participating in the Woodstock Freedom Run on July 4th. That was a 5K in Downtown Woodstock, my chip time was 31:08, I'm striving to improve my running time with every race.  The kids loved watching the parade afterwards. The run was sponsored by Pinacle Orthopaedics, I had my elbow surgery there last year when I was dealing with olecranon Bursitis (that's another blog post). The Run for Wounded Heroes 5K benefiting the Wounded Warrior Project followed on August 2nd. I irritated my patella tendon during Bootcamp two days before the race. Had to get a shot on the knee the day before, iced it really goo...

Here it is, today's yummy supper. The yellow zucchini is from my garden, sautéed with grape seed oil along w/ the asparagus and seasoned with salt and pepper. I browned the stew meat first then added chopped carrots, celery and green pepper from the garden. Then added 2 cans of chicken broth and garlic. Once the meat was tender I added the spuds and some water to cover. Covered and cooked till the taters were done.  Simple and tasty. 

This was dinner last night. Quick and easy. Paleo and whole30 compliant. I cooked sweet potatoes and seasoned them with salt, pepper and ghee. The green beans were seasoned with vinegar, salt and pepper. The beets were served plain. For the protein I used a very thin steak, simply browned first on a skillet with grape seed oil and then I added steak seasonings and some h2o and covered to get it tender.

Google Paleo Mug muffin or bread and you'll get a long list of recipes.  This one is the one I have tried in the past, it has the consistency of cornbread almost, it is dense and I have eaten it with eggs and bacon as a breakfast sandwich. In a mug mix well 1 egg 1 Tablespoon of Full fat canned coconut milk 1 level Tablespoon coconut flour. 1 level Tablespoon almond flour. 1/2 teaspoon baking powder Dash of salt Microwave 2 to 2:30 minutes.

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. 

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 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. 

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

On Saturday April 19 2014 I participated in my first Crossfit competition; the first national Festivus Games. It's a competition designed for Novice and Intermediate Crossfit athletes. I competed at the beginner level.  I was super nervous going into this. Started exercising back in June of 2013 and haven't looked back. Ran my first 5k in February and decided to sign up for the Festivus. I cannot do double unders yet, or a pull up without either a weight assist machine or a band, plus at the time of signing up I had not done power cleans. I can finally manage to do a box jump onto a 1 foot box but anything higher is a step up.  So I mustered up the courage and signed up for the novice division. It was so much fun and I'm so thankful for all the support and encouragement from my hubby, friends, fellow athletes  and my awsome coaches from Crossfit Etowah. Crossfit Sting in Alpharetta Ga hosted the games for my immediate area. I started the day at 5:30 a.m. A...

Warm Up 10 Back Extensions 5 Inch Worms 10 Spidermans Skill/Strength 5 Round Tabata Situps WOD 150 BoxJumps/ Stepups EMOM 2 Burpees Post WOD Stretch 2 Rounds Sprinter Stretch (Hips/Groin) 30sec Both Legs Cashout 40 Mountain Climbers

Warm Up 400m Run 20 Back Extensions 10 Pushups Spiderman Crawls Bike Stretch Skill/Strength EMOM 5 min 10 Front Squats WOD 2 Rounds 1 min AMRAP each station KB swings Push Ups Situps Wallballs Box Jumps 1 min Rest My personal Score:                               Rnd#1 Rnd#2 Total KB Swings 26 lb    22       25        47 Push ups                 25       30        55 Situps                     29        32       61 Wall Balls 14 lb...

Warm Up Walking Toe Touches Walking Quad Pulls Walking Figure 4 20 Back Extensions 10 Push ups Skill/Strength 4 Rounds 10 Romanian Deadlifts Increase frm 45# to 65# Bootcamp 12 min AMRAP 50m Run/Walk (Inside Perimeter of gym)   1 Burpee 50m Run/Walk   2 Burpees 50m Run/Walk   3 Burpees and so on, Keep adding 1 Burpee Post WOD Stretch 3rd World Squat Cashout 20 Reverse Crunches 20 Mt Climbers

Warm Up 2 Rounds 10 Walking Toe Touches       Figure 4       Knee Hugs       Quad Pulls 5 Burpees Skill/Strength 3 Rounds 10 Sumo Deadlift High Pulls *Rest between rounds & Increase KB weight WOD Rx: 2 Rounds Rx2: 1 Round 800m Distance (Bike 1.5 miles or Treadmill .5) 80 BodyWeight Squats 400m Distance (Bike .75 or Treadmill .25) 40 PushUps Post WOD Stretch Partner 90 degree Stretch (Hamstrings) 30 sec Hold each leg *Communicate Intensity Levels Scale 1-10 (10 most intense) only 7-8 Cashout Hip Bridges

Warm Up 400m Run 20 Back Extensions 15 Body Weigh Squats 10 Push Ups 10 Supermans Skill/Strength 5 Rounds 5 Push Press WOD 3 Rounds 50m Farmers Carry (45#/25#) 50 Arm Haulers 200m Run Post WOD Stretch 30 sec Pass throughs 30 sec Reverse Pass throughs Cashout Max Plank

Warm up 2 Rounds not for time On second round pick different equipment for distance. 200m distance  10 Back extension 10 Squats Skill/Strength 3 Rounds 10 Bench Dips Bootcamp WOD Rx 800m (.50) Distance. (Rx2- 400m) 80 Lunges                 (Rx2- 40) 800m                         (Rx2- 400m) My score: Rx 14 mins. Post WOD Stretch 2 Rounds Hold stretch for 30 secs Figure 4 Cashout 30 Roman Chair leg lifts

Warm Up  2 Rounds 10 Pass Throughs 10 Reverse Passthroughs  10 Romanian Deadlifts 10 Overhead Squats Skill/Strength Weight in + Body Fat % Add points WOD Baseline 10 min AMRAP  15 Squats 10 Sit-ups  5 Push-ups  Post WOD Stretch 2 Rounds 30 sec hold both legs Seated knee hugs Cashout 800m Run Or 30 Burpees if no green (st pattys day) ( I opted to do the Burpees instead of running, even though I was wearing green socks) Baseline Scores HEAT #1 Julia 9 rnds + 26 reps Trish 9 rnds + 16 reps  Monica 8 rnds + 25 reps Christine 7 rnds + 22 reps Alisa 7 rnds  Aja 7 rnds HEAT # 2 Mauri 6 rnds Carmen 7 rnds + 25 Erin 8 rnds Carol 6 rnds + 25 Brenda 5 rnds Madison 7 rnds + 25 Tracey 11 rnds

Warm Up 400m Run Then 2 Rounds: 20 Back Extensions 10 Push ups 5 Inch worms Skill/Strength 5 EMOM 30 sec plank hold Hold last for max time. WOD "Death By Burpees" Minute 1  1 Burpee Minute 2.  2 Burpees Minute 3.  3 Burpees And so on Continue until cant finish given Burpees  (Personal score/ Time) 14 rounds, 105 Burpees, 14 minutes Post WOD Stretch 2 Rounds Wall climbs (30 secs) 90 degree Stretch (30 secs) Cashout 50 Body weight squats

Warm Up 2 Rounds  10 Passthroughs 10 Rev Passthroughs  10 Romanian Deadlifts 10 Overhead Squats Skill/Strength 5 Round TABATA 20 sec on 10 sec off PVC OVH Squats Bootcamp WOD 1600m Bike (1 mile) 100 Bicycle Crunches (Rx2-50 reps) 800m Run  80 Back Extensions 400m Waiters Walk 10lbs (Rx2-5#)               (8 laps= 4 w/ Right Arm+ 4 w/ Left) 40 Flash Push-ups  Post WOD Stretch 2 Rounds of 30 sec holds Seated knee hugs Cashout  Practice Pull-up  Progressions Times: Donna K 19:57 Julia 22:05 Monica 23:14 Erin 22:17 Trish 22:08 Lisa 24:12 Tracey 23:50 Mauri 33:29

Warm Up 400m Run 10 Passthroughs 10 Rev passthroughs 10 Overhead Squats Then 2 Rounds 30 sec 3rd world Squat   Skill/Strength 3 Rounds 10 Sumo Deadlift High Pulls Bootcamp WOD Partner Angie 100 Sumo Deadlift High Pulls 100 Push-Ups 100 Russian Twists 100 Squats   Post WOD Stretch Bike Stretch Shoulder Stretch-Pole Cashout 3 Rounds 10 Bird Dogs hands and knees position, lift leg straight out back and opposite arm straight out front.

Warm Up 200m Distance 10 Push Ups 10 Hip Bridges 5 Plow Stretch Skill/Strength 3 Rounds 5 Wall Balls Rest 1 Min between Rounds   Bootcamp WOD TABATA Tuesday *8 Rounds *Each Round is a 20 Sec AMRAP *Rest 10 Sec Between Rounds Wall Balls Sit-Ups DB Push Press Reverse Situps Post WOD Stretch 2 Rounds 30 sec Hold each round  Cobra Stretch Cashout 400m Run AFAHP

  Warm Up 400m Run (.25) 10 Back Extensions 5 Cobra Stretch 5 Pikes ( from cobra position switch to downward dog position) Skill/Strength 3 Hate Makers      * Hate maker: 20 Mountain Climbers 5 Push Ups 1 Burpee WOD 5 Rounds 100m Farmers Carry 25#/10# 10 Burpees If   5 Rounds completed in 15 mins  then   continue to 10 Rounds  20 Min Cap My personal time: 26:39   10 rounds Post WOD Stretch Wrist Stretch Cashout 5 Rounds   10 Roman Chair  

Warm Up 400m Run (.25) Walking Toe Touches              Knee pulls              Quad pulls 10 pass Throughs 10 push-ups 15 Bodyweight Squats Skill/Strength  5 min EMOM 10 Overhead Squats Bootcamp WOD Deck of Death 20 min cut off Each suit represents an exercise. Each number represents reps Clubs: Bodyweight Squats Hearts: Back Extensions Diamonds: Push-Ups Spade: Sit-Ups Face Cards = 10 reps Ace = 11 reps Post WOD Stretch Figure 4 90 degree hamstring  Cashout 200m incline walk

Warm up 3 Rounds 10 High Pulls 10 Sumo Deadlifts 10 Swings ( kettle bell swing using a 10lb plate) Bootcamp WOD "Jackie" 800m (.5) 50 Thrusters (two 5 lb dumbells) 30 DB Rows (two 5 lb dumbells) Skill/Strength 3 rounds 8  Sumo Deadlift High Pulls. (26/36lbs kettle bell) Post WOD Stretch Bike stretch ( lower back) Cashout 5 rounds  30 sec planks Times: Donna 8:19 Julia 8:14 Trish 8:18 Tyler 9:31

I'm doing intermittent fasting twice a week now. While reading up on it I came across this very well though out article by Steve Kamb of Nerd Fitness and decided to share it here in case any of you are curious about it. It explains the process better than I ever could. It is a A Beginners Guide to Intermittent Fasting . There are different ways of going about it, pretty much whatever works for you. Whether is  a 16 hr fast twice a week or a 24 hr fast.  For me personally the 16 hr + fast twice a week works best, as I eat my last big meal of the day at 4 p.m. then I'm off to On-Ramp to Crossfit Bootcamp  2 hours later.  After that my body is in fat burning mode till the next day.  I don't think about eating when I'm asleep, so it's a win win :-)  During the fast period I just drink  black coffee or tea and H2O of course. So read up and enjoy! Have a happy healthy crunchy green day!

Warm Up 2 Rounds 200m Run 10 Back extensions 10 Spider Mans 5 Inch worms Skill/Strength 3 Rounds 10 Kettle Bell Swings Increase in weight w/ each round Bootcamp WOD 3 Rounds for time 20 KBS     26#/10# 10 Burpees 100m Farmers Carry (2 laps)   25#/10# Times: Carol: 15:36 Erin: 15:35 Tyler 12:38 Barb 11:15 Tracey: 11:05 Julia 10:59 Post WOD Stretch Bike stretch (Lower back) Wrist stretches Cashout  Pull ups 2 rounds max effort

Warm Up 400m Distance Then 3 Rounds 5 DB Push Press 5 DB Front Squats 5 DB Romanian Deadlifts Skill/Strength DB Thrusters 3X10 Bootcamp WOD   TABATA Tuesdays 4 exercises 8 Rounds each exercise 20 Sec Work - 10 Sec Rest 1. DB  Push Press 2. Situps 3. DB Front Squats 4. Russian Twist my personal score: DB Push press 12,   12,   12,    10,    11,   10,   10,  12  total 89 Situps               10,   10,   10,   10,     10,   10,   10,  10  total 80 DB Front Squat 10, 10,   10,   10,     10,   10,   10,  10 total 80 Russian Twist   30,   30,   30,   30,   30,     30,  25,   25 total 230                                       ...

Warm Up 2 Rounds 200m Run(.13) Toe touches Quad pulls Knee hugs 3 Inchworms 5 Push-ups  Skill/Strength  5 min. EMOM 20 Back Extensions Bootcamp WOD 20 Wall Balls Then 12  10  8  6  4   2 Box Jumps Push ups Then 200m run(.13) Times Tyler 8:20 Julia 8:05 Trish 7:30 Post WOD  Stretch Bike Stretch Cobra Cashout 2x10 Ball Slams

Warm up 10 Toe Touches 10 Figure 4 10 Quad Pulls 10 Knee Hugs 5 Inch worms 5 Spider-Man  Skill/Strength  Single arm DB snatch 3X10 (5 each arm) Bootcamp WOD 150 Lunges 2 Burpees EMOM For time Post WOD Stretch 90 degree hamstring Figure 4 Sprinter Stretch Cashout  10 Turkish get-ups 5 per side

#Whole30 Paleo meal idea.  Purple sweet potato, Jicama, beets and curried chicken. I wrapped the sweet potato and the jicama in foil and put it in the oven till the sweet potato was cooked. The chicken breast was a bone in whole breast which i seasoned with curry powder and baked in the oven at 350 for about 3 hrs. I topped the sweet potato and jicama with Ghee. Yum!

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...