Jan 30th On-Ramp to #Crossfit Bootcamp- Squats, Push Presses, Wall Balls

Warm Up
400m Run (.25)

3 Rounds
10 PassThroughs
10 Overhead Squats
10 Push Ups

Skill/Strength
3 Rounds

20 Sec Hold
3rd World Squat with 10 lb Wall Ball

Bootcamp WOD
12 min AMRAP

25 Squats
15 Push Presses 5lb DB
5 Wall Balls 10lb

Rounds
Rosa 5 
Lisa 5
Julia 6
Trish 5
Tracey 8 2/3
Carol 5 1/3

Post WOD Stretch
Wall climbs

Cash Out
4 rounds

10 Leg Lifts Roman Chair

30 Day Squat Challenge Rx and Rx2

Squat Challenge

Here is the schedule for the 30 Squat challenge.
There is an Rx with 250 squats and a Rx2 with 100 Squats. 
You do NOT have to do all the squats all at once.
Have fun!

Meat sauce stuffed lettuce boat #Whole30

I made my simple meat sauce today since I'm making chili for the kiddos and hubby.

As always, I reserved a bowl before I added the chili beans.  That way I can use the meat sauce on my veggies, eggs, salads etc.

First I browned 1 lb of ground beef and seasoned it with a tablespoon of minced garlic and chopped green pepper.  If I were to make spaghetti sauce I would add Italian seasonings, but since this one was destined for chili, I left those out.

I use two 15 oz cans of Krogers' tomato sauce, make sure you read the label, use one that does not have sugars added to it. 

I let it all simmer for a while and reserve a bowl of it before I added the beans.

I used the meat sauce to fill a nice big leaf of lettuce. This is a cross breed between romaine and iceberg and holds up pretty nicely. I chopped up some regular iceberg and added a generous amount of sauce to it.  Ate it like a taco, no utensils required.

Jan 27 On-Ramp to #Crossfit Bootcamp WOD- Burpees, Supermans, hollow rocks.

Warm Up

400m Run (.25)

10 Inchworms

15 Squats

20 Back Extensions

Skill / Strength

EMOM- 5 Min

30 sec wall sits 

Bootcamp WOD

10 min AMRAP

3 Burpees

6 Supermans

9 Hollow Rocks

Rounds:

Tracey 9

Tyler 10

Julia 12 

Post WOD Stretch

Bike stretch

90 degree hamstring

Cobra

Cashout

3 Rounds

10 Assisted Pull-ups 

Lettuce chicken boat- #Whole30 #Paleo

I baked bone-in chicken breasts with curry powder to use in a couple of meals through the week. 

This is a lettuce boat filled with spring mix and chicken, topped with salt pepper and mustard.

Easy, simple, not messy, eat it like a taco #Whole30 / #Paleo.

Breakfast Protein triple whammy #whole30 #Paleo - eggs, sausage, bacon.

The hubby made me breakfast. I'm calling it a protein triple whammy of eggs, bacon and sausage :-)

The omelette has baby Bella mushrooms in it, he sautéed the mushrooms first before adding them to the eggs. Seasoned with salt and pepper.

Curry chicken tenderloins #Whole30 #Paleo

How about chicken tenderloins for a quick #Whole30 / #Paleo dinner?

I sautéed the chicken tenderloins in grape seed oil.  

Added a generous amount of yellow curry, then added some water and cooked on low, covered, let them get nice and tender.

Served with a side of beets and lettuce topped with baby Bella mushrooms and drizzled with some of the curry juice from the chicken. 

Jan 24 On-Ramp to #Crossfit Bootcamp WOD- Lunges, Burpees

Warm Up

400m run

20 Back Extensions

20 Body weight squats 

10 Inchworms

walking toe touches

Walking quad pulls

Skill/Strength

EMOM (Each Minute On the Minute)- 5 min

15 Push press 5 lbs

WOD

150 Walking lunges.           Rx2: Squats

2 Burpees every 25 lunges

Times:

Lisa 12:17

Donna 12:24

Julia 8:12

Trish 9:33

Carol 14:32

Tracey 7:45

Post WOD Stretch

3rd World Squat

Sprinters stretch

Cashout

3 Rounds

10 Hollow Rocks

Jan 23 On-Ramp to #Crossfit Bootcamp #WOD- 21-15-9 wallballs, Russian twist, Burpees

Warm up

2 Rounds

10 Passthroughs 

10 Reverse Passthroughs 

10 Back Extenions

10 overhead squats 

10 Spider-Man crawls

Skill/Strength

5 Rounds

5 sumo deadlifts high pulls (10#, 16#, 26# or 36#)

WOD

21-15-9

21 Wallballs (8# or 10#)

21 Russian twist 10#

21 Burpees

15 Wallballs (8# or 10#)

15 Russian twist 10#

15 Burpees

9 Wallballs (8# or 10#)

9 Russian twist 10#

9 Burpees

Cashout

25 Bench dips

Post WOD Stretch

Sprinters stretch

Cobra/ plow

Figure 4

Bicycle stretch

Shoulder stretch

Toe touch

Times:

Lisa 13:33

Julia 7:50

Tracey 8:11

Trish 12:30

Tyler 9:19

Carol 11:11

Veggie and Bacon soup- #Whole30 #Paleo

It was a cold day and I felt like having soup. I put this together with what I just happened to have in the fridge and it did not take long to cook.

Ingredients

Yellow squash

Baby Bella mushrooms

Radishes

Butternut squash

Avocado

Carrots 

Directions

Put some grape seed oil in a large pot. You can use whatever you have on hand: olive oil, coconut oil, etc.

Add everything except for avocado and yellow squash. Stir.

While those veggies cook a bit go find some protein and chop it up. I used Bacon, feel free to use chicken, turkey, steak, etc.

I added the uncooked chopped bacon to the veggies an let it cook a little bit more. 

Add your spices. I happen to have Badia brand Cuban Mojo marinade, so I added some of that.

Dump in the avocado and yellow squash, stir and add water.

Simmer covered till everything is nice and tender. 

Add salt to taste.

Voila! Enjoy a nice hot bowl of soup! 

Whole30/Paleo points challenge guidelines

Our On-ramp to Crossfit Bootcamp class will be participating in a Whole30 / Paleo Points challenge.

Here are the guidelines.

1. No Dairy.                        1 pt

2. No alcohol.                     1 pt

3. No Sugar/Sweeteners    1 pt

4. No grains.                       1 pt

5.  7 hrs sleep/night.           1 pt

                           Total.        5 pts day

Teams of 3 = total 15 pts day

Jan 21 On-Ramp to Crossfit Bootcamp- TABATA

Warm up

400m (. 25) Run

10 Pass Throughs

10 Overhead Squats

10 Cobra stretch

Skill/Strength

5 Rounds

8 Kettle Bell swings 

WOD-TABATA 

20 sec work / 10 sec rest

Kettle Bell Swings (KBS) 10#/26#

Dumbell (DB) Push Press 5#/8#

Box Jumps / Step-ups 

Russian twist 10#

My personal totals on the TABATA: 407

KBS 26#.               08, 08, 08, 06, 06, 07, 07, 07=57

DB Push Press 8#. 11, 11, 08, 07, 08, 08, 07, 09=69

Box Jumps.            08, 07, 07, 07, 06, 06, 06, 08=55

Russian Twists 10#.24, 24, 31, 29, 30, 27, 31, 30=226

Post WOD Stretch

Plow Stretch

Cashout

40 Roman Chair 

leg lifts or 

Reverse sit-ups 

Jan 22 On-Ramp to Crossfit Bootcamp-Push-ups and Squats

Warm up

800m (.50)

Tell coach what you had for dinner last night.

Skill/Strength

8 Round TABATA 

Sit-ups 

WOD

21 Push-ups 

42 Squats

15 Push-ups

30 Squats

9 Push-ups 

18 Squats

Total of 45 push-ups and 90 squats 

Times:

Carol 4:52

Tracey 4:32

Julia 4:45

Tyler 4:49

Post WOD Stretch

90 degree stretch (hamstrings)

- use pole

Wall climbs (shoulders)

Cashout

800m (.50)

Tell coach what you are going to have for dinner tonight.

Jan 20 On-Ramp to Crossfit Bootcamp WOD- "KARISSA"

Warm up

2 Rounds

20 Back Extensions

15 Squats

10 Push-ups 

5 Inchworms

Skill/Strength

1 min plank 1 min rest

4 min

WOD -"KARISSA"

4 Rounds

20 Jump Squats

15 Sit-ups 

10 Burpees

250 m Run (.17)

My personal score 19:13

Teammates:

Tyler 23:41

Tracey 23:52

Trish 24:00

Carol 28:00

Post WOD

90 degree hamstring stretch

Cobra

Sprinter Stretch

Quad pulls

Cashout

100 Flutter kicks

Jan 17 On-Ramp to Crossfit Bootcamp WOD- Burpees, Body Weight Squats, Toe Touch Crunches

Warm up
400m Run (.25)

2 Rounds
20 Back extensions
10 Walking toe touches
10 Walking Quad pulls

Skill/Strength
3 Rounds
10 Sumo Dead Lift High Pulls (Kettle Bells)

*I used a 26 lb kettle bell on the first round and a 36 lb on the last 2 rounds
 
Bootcamp WOD
10 - 9 - 8 - 7- 6 - 5- 4- 3- 2 - 1  (total of 55 reps of each movement)
Burpees
Body Weight Squats
Toe touch crunches (each leg)

*count the toe touch crunches begining at 10 each leg = 20 crunches, etc
 
My personal time for the WOD was 7:20 

Cashout
2 Laps Farmers Carry (25/10#)
2 x 20 Mountain Climbers

*Count the mountain climbers as 10 per leg = 20 mountain climbers per round.
 

Jan 16 On-Ramp to Crossfit Bootcamp WOD- Farmers Carry & Run

Warm Up
 2 Rounds

10 Walking Toe Touches
10 Back Extensions
10 Passthroughs

Skill/Strength
4 Rounds
 
10 Kettle Bell Swings


WOD
3 Rounds for Time
 
400 m Run (.25)
200 m Farmers Carry 25/10  (Four laps around inside perimeter of gym)
20 Kettle Bell Swings


My Personal time for the WOD was 22:31
I used two 25lb plates for the farmers carry and a 20lb dumbell for the kettle bell swings.
 
Post WOD Stretch
90 Degree Stretch
      Hamstrings
Wrist Stretch

Jan 15 On-Ramp Bootcamp Crossfit WOD- Thrusters & Box Jumps

Warm Up
400m Run (.25)
10 Pass Throughs
10 Squats
10 DB Push press 5#

Skill/Strength
5 min EMOM
30 sec wall sit
 
 Bootcamp WOD
10 Thrusters 5#
1 Box Jump
9 Thrusters
2 Box Jumps
8 Thrusters
3 Box Jumps
7 Thrusters
4 Box Jumps
6 Thursters
5 Box Jumps
5 Thrusters
6 Box Jumps
4 Thrusters
7 Box Jumps
3 Thrusters
8 Box Jumps
2 Thrusters
9 Box Jumps
1 Thruster
10 Box Jumps

That is a total of 55 box jumps and 55 Thrusters.
I did step-ups instead of Box jumps to give my right foot a break, it was sore around the ankle area today.
*Since I finished the WOD in 5:10 I went ahead and did 3 rounds of 10 pullups using the weight assist machine.

Post WOD Stretch
Figure 4


Cashout
30 Flash Pushups

#Paleo #Whole30 ideas, the quick go-tos: Eggs, Homemade Burgers, Steak

Post by Crunchy Green Health Nut.

Post by Crunchy Green Health Nut.

Post by Crunchy Green Health Nut.

Jan 14 On-Ramp to #crossfit Bootcamp #WOD-Fight Gone Bad

Warm up

400m run

Bootcamp WOD

Fight Gone Bad format

3  - 1 min Rounds each station

Personal score:

                           Rnd1 Rnd2 Rnd3

Box jumps.          20.    25.    20 = 65

Push ups             23.    25.    29 = 77

Jumping jacks.    40     50     50 = 140

Back extensions  30.    34.    36 = 100

DB push press    29.    32.    40 = 101

Total reps                                      483

Post WOD Stretch

Team Butterfly

January 13 On-Ramp Bootcamp WOD- 21-15-9 Burpees, lunges, sit-ups

Warm up

400m Run

20 Back extensions 

10 Walking toe touches

10 walking quad pulls

Skill/Strength

EMOM 4 minutes

10 Thrusters 5# DB

Bootcamp WOD

21 -  15 - 9

RX1.                   RX2

Burpees            Flash Push-ups 

Lunges

Sit-ups 

Post WOD Stretch

90 degree hamstring

Figure 4

Sprinters stretch

Cashout

400m Incline walk

Scores

Julia : 8:20

Trish: 11:45

Tyler: 11:45

Mark: 11:59

Cubed steak #Whole30 #Paleo

This was a quick meal I had about 1/2 hr before going to my #WOD.

I took cubed steak and cooked it with coconut oil and steak grilling spices.

After browning it a little I added water to it, covered it and let it cook till tender.

Served on a bed of lettuce drizzled with the steak sauce.

#paleo #Whole30

Training schedule for upcoming Guns and Hoses 5k

I'm currently getting ready to run my first 5K on February 15th.

Here's what I'm doing to get ready, this is in addition to the daily WODs Monday Thru Friday.

I'm also doing a Burpee Challenge this month (January).

The B stands for Burpees followed by # of Burpees for the day.

R stands for Run, W stands for Walk follow by # of Minutes to run or walk.

For details and how to sign up for the Guns and Hoses charity race follow the link.

http://crunchygreenhealthnut.blogspot.com/2014/01/guns-hoses-5k-and-1k-fun-run-race.html

Jan 10 On- Ramp Bootcamp WOD-TABATA

Warm up

400m Run

20 Back Extensions

15 Squats

10 Walking Quad Pulls

5 Push ups

Skill/Strenth

5 mins

EMOM

Plank Hold 30 secs

max last minute.

WOD

TABATA

20 sec work/ 10 sec Rest

8 Rounds on each station

Back Extensions

Sit-ups

Body weight squats

Push ups

Post WOD Stretch

Figure 4 stretch

Cobra

Bike stretch

Cashout

3 Rounds

10 Pike Push-ups

Personal score on the TABATA 

Back ext 10+12+11+11+11+16+12+12 = 95

Sit-ups    9  +  9+10+ 9 + 8 + 7+ 10+ 9 =  71

Squats.   10+ 10+10+11+10+8+  10+10= 79

Push-ups 9 + 8. + 8 + 7 + 8 +7+  6. + 8=. 61

306 total reps

Jan 9 On Ramp Bootcamp WOD- run, back ext, sit-ups, push-ups

Warm up

400m 

10 Bike stretch

10 Passthroughs 

10 squats

Skill/Strength

Dumbell press 5# 

*I used an 8#

WOD

1 Round

400m Run (.25)

40 Back Extensions

40 Sit-ups 

40 Push-ups 

400m Run

*Personal score 9:55

Post WOD Stretch

Figure 4

Cashout

400m Run

AFAHP

Paleo #whole30 breakfast eggs

I made the hubby chili yesterday and reserved some of the thick meat sauce (before adding beans) for my meals during the week. 

This morning I had eggs with meat sauce mixed in and plantains.

I sliced the semi ripe plantain and cooked it in a pan with grape seed oil.  The eggs were all cooked with grape seed oil, then seasoned with salt and pepper.

Jan 8 On-Ramp Bootcamp WOD- Farmers carry, kettle bell swings, Bench Dips, push-ups

Warm up

3 Rounds

200m Run (.13)

10 Passthroughs 

10 Reverse Passthroughs 

10 Back  extensions

Skill/Strength

Kettle Bell Swings

WOD

5 Rounds for time

100m Farmers Carry 25#  (2 laps)

10 Push ups

10 Kettle Bell Swings 26#

10 Bench Dips

Scores : 

Julia 11:54

Erin: 13:55

Post WOD Stretch

Anterior Shoulder Rotation

Cashout

3 Rounds

10 Roman Chair Leg Lifts

Extra

I personally ran a 1/2 mile in 4:50 after class.

Jan 7 On-Ramp Bootcamp WOD- Running, lunges, Burpees

Warm up

400m Run

20 Back extensions

20 Hip Bridges

20 Walking Quad Pulls

Skill/Strength

5 Inch Worms

6 Spider-Man crawls

WOD

3 Rounds

200m Run

20 Lunges (10 each leg)

10 Burpees

Post WOD Stretch

Sprinters Stretch

Cashout

3 Rounds

10 Pull ups progressions 

I personally ran an extra 600m after class. 

Jan 6 On-Ramp Bootcamp WOD- Deadlifts, Squats, Push-ups

Warm up

400m (.25) run

10 Pass Throughs

10 Push-ups 

10 Back Extensions

10 squats

Skill/Strength

3 rounds

10 Deadlifts 

Bootcamp WOD

12 min AMRAP

10 Deadlifts 25#

10 Squats

10 Flash push-ups 

Class scores (rounds)

Julia 8

Trish 7

Mauri 5

Erin1 5

Erin2 5

Natalie 7

Tyler 6

Post WOD Stretch

Bike stretch

Cashout

10 min max distance run

* I ran 1 mile in 9:58.

Guns & Hoses 5K and 1K Fun Run: Race Information

To my Georgia peeps, check this upcoming Race out!

Click on the link for more detailed info and how to sign up.
Guns & Hoses 5K and Fun Run: Race Information:

Date:                        February 15, 2014 
Fun Run Start Time:  7:30am 
5K Start Time:          8:00am 
Where:                     Hobgood Park
                                6688 Bells Ferry Rd Woodstock, GA

When you sign up you get to pick which team you want to represent and a portion of the registration fee will go to their charity.

Cherokee County Fire Department (Hoses)'s Charity is The Goshen Valley Boys Ranch
County Sheriff’s Department (Guns)'s Charity is the Cherokee Sheriff's Foundation.

Jan 3 On-Ramp Bootcamp WOD- Farmers carry & sit-ups

Warm Up

200m Run (.13)

10 Toe Touches

4 Inchworms

200m Run (.13)

Skill/Strength

4 Rounds

10 Wall Balls

Bootcamp WOD

10 Rounds for time

100m (2 laps) Farmers carry 25#'s/10#'s

10 Sit-ups

*personal time : two 25#'s for 1,000m & 100 sit ups = 24 mins

Post WOD Stretch

Wrist stretches

Cobra stretch (abs)

Cashout

400m (.25) for time

*Personal time 2:40 @ 6.0 MPH

Extra

I've been working on my pull ups . This was not part of the Bootcamp WOD. 

On the weight assisted pull up machine.

2 rounds of 5 pull-ups on 55lb setting 

2 rounds of 5 pull-ups on 75lb setting

Jan 2 On-Ramp Bootcamp WOD Back extensions, box jumps and Burpees

Warm Up

400m Run (.25)

10 Passthroughs 

10 Back Extensions

10 Squats

10 PushUps

Skill / Strength

6 Round Tabata

Strict Presses (5lb dumbells)

20 sec work

10 sec rest

*personal average 10 per round.

Bootcamp WOD

12 min AMRAP 

Each round = 30 reps

10 Back extensions

10 Box Jumps/ Step ups

10 Burpees

*personal score 7 rounds

Post WOD Stretch

Partner Butterfly

Cash out

Leg lifts

"Reverse Sit-up"

50

Omelette- my whole30 staple. #Whole30, #Paleo

Breakfast this morning:

 An omelette with green and red bell pepper, a banana and glorious bean juice (coffee!)

Bubbly water- La Croix Natural Sparkling Water

Lookie here what I found at Kroger this week. 

It's La Croix natural sparkling water in the coconut flavor. 

I usually get the Cran raspberry or the grapefruit but this one is now my favorite. 

I didn't know they made it in coconut flavor. 

Oh and you can drink it while on the Whole30. There's no sweeteners in it or any weird stuff. 

So if you want a little bubbly in your life try this one out. 

January 1st Personal WOD- Mountain Climbers & Hate Maker

No Bootcamp class today so I worked out with my buddy Trish.

Took a WOD that we had previously done a kin June and added a Strength and a Cashout section to it.

Warm up

400m run (.25)

30 Back Extensions

20 Push-ups

10 Mountain Climbers

5 Sprinter Stretches

Strength 

4 Rounds of

5 Pull ups

WOD

12 minute AMRAP (we did 3 rounds)

200m run (.13)

1 Hate Maker

          -Mountain Climbers ( 20 Each Leg)

          -5 Push-ups

          -1 Burpee

Cashout

2 Rounds

50 Sit-ups

50 Russian Twists