Crunchy Green Health Nut

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

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!

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.

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 

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.

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.

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. 

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

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

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! 

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

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 

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.

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

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.  

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

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

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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

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

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

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

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

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

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.

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.

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. 

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.

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 ...

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

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

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

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. 

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