Crunchy Green Health Nut

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

Winter WOD ***10 Rounds*** 10 Mountain climbers 10 lunges 10 bicycle crunches Rx                      Rx2 10 Each Leg      5 Each Leg

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

Warm Up 400m Run 20 Back Extensions 10 Push-ups 5 Inchworms 5 Spider-Man crawls (each) Skill/Strength EMOM 5 min 10 Romanian Dead Lifts Bootcamp  WOD 20 min AMRAP  10 Box Jumps 15 Push-ups 20 Squats 30 Mountain Climbers Rounds/reps Barb 5 Tracey 7& 3/4 rnds= 565 reps Carol  345 reps Julia 6&1/4 rnds=460 reps Post WOD Stretch Butterfly (inner thighs) Cash out 50 scissor kicks

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 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 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

Warm up 400m Eliptical 20 Back extensions 20 Passthroughs  10 Push-ups  10 Bike stretch (5 each side) Skill/strength Kettle bell swings Bootcamp WOD 12 min AMRAP  20 Kettle bell swings   Rx1: 26#     Rx2: 10# 20 Ball slams 10# 20 Boxjumps/step ups  Post WOD stretch Bike stretch 30-45 sec hold each side Cashout 10 hollow rocks 20 flutter kicks 30 sec plank

Warm Up 400m Run(.25) 2 rounds 10 Passthroughs  10 Reverse Passthroughs  10 Romanian deadlifts 10 Overhead Squats Skill/Strenght 4 round Tabata Dumbell front squats 20 sec rounds  WOD 21 -  15 - 9 Wallballs (8# or 20#) Flash push-ups  Run 200m (.13)   -Repeat- Post WOD Stretch Quad Pulls Cashout 50 Russian Twist w/ 10# Plate Class scores Julia 9:52 Donna 10:38 Lisa 14:15 Rosa 14:30 Rebecca 19:10

Warm up: 400m Run(.25) 2 Rounds 10 Push-ups 10 Squats 10 sit-ups Skill/Strength: DB Front Squats 4 rnd Tabata 20 sec rounds WOD: 21 - 15 - 9 Wall Balls Sit-ups Run 200m(.13) (after each round) Post WOD stretch: Quad pulls Cashout: 50 Russian twists w/10 or 8 lb ball Scores: Barb- 12:46 Julia- 9:58

Warm up .25 tredmill 5 back extensions 5 inch worms 5 back extensions 5 Spider-Man crawls Skill/strength 3 rounds 10 Mountain climbers WOD Death by Burpees EMOM -Each minute on the minute Increase # of Burpees by 1 rep     Example:  1rst rnd 1 Burpee in 1 minute                      2nd rnd 2 Burpees in 1 minute                      3rd rnd  3 Burpees in 1 minute                       4th rnd 4 Burpees in 1 minute                       And so on......                       -Do back extensions until last team mate standing. I was the last standing so I did not do back extensions.  I did 12 one minute rounds, 12 Burpees in my last round for a total of 78 Burpees. Cashout 50 Hip Bridges

On-Ramp Crossfit Bootcamp - Burpee Ladder (I personally did .5 mile on the treadmill before we started with the warm up)   Warm Up 2 Rounds 15 Back Extensions 10 Push ups 5 Inch worms Strength/Skill 30 Secs Plank  holds 5 minutes EMOM (Every Minute On the Minute) WOD- Burpee Ladder 100m Run (.08) 2 Burpees 100m Run 4 Burpees 100m Run 6 Burpees.... Increase 2 Burpees each round AMRAP in 12 minutes. (My personal score: I made it to 12 burpees, that's 6 rounds in 12 minutes ) Post WOD Mobility Stretch Bike Stretch Cobra Stretch Cash Out 200m Farmers Carry (4 laps along the inside perimeter of the gym- Carried two 25 lb weights)

Tuesday - July 30 Warm  Up .25 mile run 3 sets: 15 Back Extensions 10 Push ups 10 Situps WOD 10 rounds- 15 min cap 10 Kettle Bell Swings 25/10lbs 10 BoxJumps/Stepups My personal time for the WOD was 8:59  Extra workout: 60 Bicycle crunches.

Back at the end of May I decided to join the clinical weigh loss program at Superior Healthcare of Woodstock. After 2 months on the Whole30 diet I lost a total of 18.25 lbs, 1.75 inches off my chest, 3.75 inches off my waist, 3 inches off my hips and my BMI went from 29.6 % down to 26.4 % thats 3.2 % points. My energy levels have gone up tremendously and I feel much stronger now. I'm continuing to do the Whole30 diet because I feel so much better eating this way that I don't want to go back to how I felt before. I'm also continuing to  work out 5 days a week with Superior Healthcare coaches that focus on Crossfit training. I highly recommend Superior Healthcare of Woodstock, the staff is professional, friendly and knowledgeable. Check out Superior Health Care of Woodstock 's Facebook Page and Website . Check out  The BodyPlex  Website for the various classes offered. To learn more about the Whole30 Diet check out their Website The Whole30 Program , what yo...

July 10  Warm up    10 Body Weight Squats 10 Walking Knee hugs 50m skip   WOD   This was a great workout. We did 150 Stepups with 2 Burpees Every Minute On the Minute (EMOM) My time was 8:01.   After the workout we did  5 sets of 5 pullups.   July 11 Warm Up    10 Flash Pushups 10 Pass Throughs 10 Reverse Pass Throughs   WOD On this particular workout I did Rx2 with 10 Bench Dips instead of 20. I did a total of 4 reps in 20 mins. 20 mins AMRAP 10 / 20 Bench Dips 20 Sit ups 200m Run (.17) tredmill Mobility Tricep Pull Cobra Stretch

July 8 clinic baseline assessment  Warm up 400m- .25 treadmill  20 Back Extensions 10 push-ups  5 inchworms Baseline 10 min. AMRAP (as many repetitions as possible) 5 push-ups 10 sit ups 15 air squats I was able to finish 5 reps plus 5 more push-ups and 10 more sit ups. That's 30 push-ups, 60 sit ups and 75 air squats. July 9 I'm feeling this workout, OMG the arm haulers was intense! Warm up 400m- .25 treadmill  20 Back extensions 10 Flash push-ups  10 Supermans 10 Pass Throughs WOD 5 rounds for time (my time was 13:40) 50m Farmers carry 45/25# ( I did 25 lbs in each hand) 50 Arm Haulers  Cardio .50 on treadmill