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 ...

Warm Up 400m Run (.25) 2 Person Team 10 Passthroughs 10 Rev Passthroughs 10 Romanian Deadlifts Skill/Strength Kettle Bell Swings Bootcamp WOD 2 Rounds 40 Back Extensions 40 BoxJumps/Stepups 40 Kettle Bell Swings 400m Distance Post WOD Stretch Bike Stretch Cashout 400m AFAHP

Warm Up 400m Run 10 Push Ups 15 BW Squats 5 Inch Worms 20 Back Extensions Skill/Strenth 5 min EMOM Plank 30 sec WOD 6 min. AMRAP Set 1 10 Tricep Dips 10 Push-Ups 10 Mt. Climbers REST 2 mins Set 2 10 Russian Twists 10 KB Swings 10 Plank Up/Downs         Rounds Mauri     3                |   2 + 10 reps Trish      4 + 15 reps |   5 + 20 reps Carol     5                 |   4 Tracey   6                 |   6 Julia       6                 |   5 + 20 reps Rosa     5            ...

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 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   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

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  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

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. 

No gym Bootcamp class tonight. So I went in earlier today to get my WOD on. Here's what I did today. Warm up 2 Rounds 10 Back extensions 10 Reverse Passthroughs  10 Passthroughs  10 Romanian Deadlifts Strength 4 Rounds 5 Pull-ups via weight assisted pull-up WOD 1/2 mile run (.50) 20 Burpees 1/2 mile run (.50) 20 Burpees Cashout 2 Rounds 50 Russian Twists (10# ball) 50 sit-ups 

Dec 30 On-Ramp Bootcamp WOD- Loredo Warm up 400m Run(.25) 20 Walking toe touches (10 ea. leg) 10 Back extensions 5 Burpees 30 sec. 3rd world squat Skill/strength  EMOM. 5 mins 30 sec Plank WOD "Loredo" 3 rounds 24 Body weight squats 24 Push-ups 24 Walking lunges 400m Run Times:  Julia- 19:24 Trish- 22:21 Post WOD Stretch Sprinters stretch Chest/shoulder stretch Cashout 2 Rounds 20 Russian twists (10# ball) 20 Plank touches  Personal extra 4 rounds of 5 Pull-ups on weight assisted pull-up machine

Warm up 400m Run (.25) *I personally did .50 instead 20 Walking Toe touch ( 10 each leg) 10 back extensions 5 Burpees Skill/Strength  Kettle bell swings 4 rounds of 10 reps use 10# plate if needed Take 1-2 min rest between sets *I used a 26# kettle bell but finished the last 5 reps with a 35#  Bootcamp WOD 3 Rounds 30. 20. 10. Reps Back extensions  Box Jumps Rx1 = 1ft Box (cardio Deck) Rx2 = 1 aerobic platform + 2 steps each side Rx3 =Step-ups * 5 months ago I was doing step ups, then eventually moved to box jumps on the aerobic platform, first with no steps, then added one step then two. Tonight I finally moved to the 1 ft box!  My personal time for the WOD was 5:48 Post WOD stretch Calve stretch on the wall. Cashout 800m Run(.50)  

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

On Ramp Bootcamp WOD December 12 1 Mile Run 50 Front Squats 1 Mile Run

WOD Rx1 400m Run (.25) 30 Wall Balls 30 Box Jumps Rx2 300m Run (.19) 20 Wall Balls 20 Step ups 3 Rounds for Time 30 min cap. Names/Times Debbie 17:33 Tracy 18:27 Rx2 Trish 22:09 Beka 23:11 Post WOD Stretch Calve Stretch on the Wall Cash out 100 Jane Fondas (lay on your side and lift leg up.) 50 each side

Warm Up 400m Run (.25) Walking Toe Touch Walking Figure 4 Walking Quad Pull 10 Pass Throughs 10 Overhead Squats   Skill/Strength  5 min EMOM 5 Push Press Bootcamp WOD TABATA - 4 exercises, 20 secs work/10 secs, 6 rounds each Body Weight squats Push ups Walking Lunges Push Press 5# Post WOD Stretch Hamstring Stretch Figure 4 Plow Streth Bike Stretch Cashout 3x10 Knee raises (Roman Chair)

Warm up 10 Romanian Dead lifts 10 Passthroughs 10 Overhead squats 10 Reverse Passthroughs Skill 3 rounds 5 Kettle bell swings 25# WOD 50-40-30-20-10 Back Extensions Sit ups Cashout 10 minute max distance on tred mill

Warm Up 400m Run (.25) Walking Toe Touches Walking Figure 4 Walking Quad Pulls 5 Push ups Bike Stretch Skill/Strength 5 min EMOM 30 sec Plank holds Bootcamp WOD 3 rounds for Time 10 Push ups 20 Lunges 10 Knee Raises (roman Chair) 20 Squats