Crunchy Green Health Nut

Instead of looking through my timeline to find local event links that I have already posted somewhere down the line, I decided it would be easier to update and share this list from here as I find new events throughout the year.  These are local to North Georgia, usually Woodstock, Marietta, Kennesaw and surrounding area, with some events farther away.       *3/21/15 Next Step Run Walk or Roll 5K First Baptist Church of Woodstock  11905 Highway 92  Woodstock Ga 30188 8:00 a.m. ---------------------- *3/21/15 Warrior Krav Maga Bootcamp ATA Woodstock 11517 Highway 92, Ste 110 Woodstock Ga 30188 10 a.m. - noon  ---------------------- *4/11/15 Warrior Dash obstacle 5K Blue Ridge Camp Hwy 441 and Playhouse Street Mountain City Ga 30562 11:30 a.m. ---------------------- 4/18/15 Festivus Crossfit Games  CrossFit Etowah 8811 Hwy 92 Woodstock Ga 20189 ---------------------- *5/2/15 GreenPrints 5K Starts and finishes at ...

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

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  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 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                                       ...

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 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

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

Feb 4, It's TABATA Tuesday!  Warm Up 400m run (.25) 10 Back Extensions 10 Passthroughs 10 Reverse Passthroughs 10 Sit-ups  Skill/Strength 3 Rounds 5 Kettle Bell swings 5 Box Jumps "TABATA" Tuesday 4 exercises 8 rounds 20 sec AMRAP each round 10 sec rest between rounds 1) Sit-ups  2) KBS 26# KB/15# DB 3) Russian Twist 10# 4) Box Jumps/Step Ups Post WOD Stretch Figure 4 Bike stretch Cobra stretch Cash out 400m run (.25) My personal score Sit-ups           10.   9.   9.    7.  10.  9. 10.  9 = 73 KBS 26#kb.    8.    8.   9.    8.   8.   8.   7.   8= 64 Russian twist.  30  29. 33. 27. 29. 28. 29. 32 =237 Box jumps.      9.   8.    8.   8.   8.    8.   8.   9=66                                       ...

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 

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 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 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 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

January  2014 Burpee Challenge I decided to challenge myself with Burpees in the month of January.  Here's the schedule. Day 1-  5     Wed Day 2-  10   Thurs Day 3-  15   Fri Day 4-  20   Sat Day 5-    Rest day. Sunday Day 6-   20   Mon Day 7-  25   Tues Day 8-  30   Wed Day 9-  35   Thurs Day 10-   Rest day.  Friday Day 11-  35  Sat Day 12-  40   Sun.  Day 13-  45   Mon Day 14-  50   Tues Day 15-  Rest day.  Wed Day 16-  50   Thurs Day 17-  55   Fri Day 18-  60  Sat Day 19-  65  Sun.   Day 20-  Rest day.  Mon Day 21-  65  Tues Day 22-  70  Wed Day 23-  75  Thurs Day 24-  80 Fri Day 25-  Rest day.  Sat Day 26-  80  Sun.   Day 27-  85   Mon Day 28-  90   Tues Day 29-  95   ...

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