Crunchy Green Health Nut

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!