Vacation

Gone 'til next week.

I'm going to need some brave individuals ready to whip it on when I return...Gonna need to purge from all the fun I'll be having.

Cheers - until next week.

Rest Day

Travel day today...

WOD - "Fran"

Today, I am going to do the Crossfit Fran WOD ...saving the "Small" for tomorrow.

Fran - 21, 15, 9
- 95 lbs. Thrusters
- Pullups

WOD - "3 Mile Run"

3 Mile Run followed by 10, 9, 8, 7, 6, 5 strict-pause-pullups.

WOD - "5X5"

Whipping on some strength today.

5x5 of each exercise:
- Incline Bench (dumbbells)
- Squats
- Military Press
- Deadlift
- Shrugs

Core Meltdown - your choice.

Have a good'un.

WOD - "WODKilla 2.0"

5 Rounds for time:
- 400m Sprint
- Snatches x 7
- Passthroughs (pushup/dip combo) x 7
- Toes-to-bar x 7
- Wall Climbs x 5

WOD - "Active Recovery"

3-5 Miles at an 8:00 pace.

Try to beat the rain.

For those of you that have been asking for Paleo / Primal friendly recipes, check out this badass website I stumbled across. Tons of ideas and lots of meat.

WOD - "The Final Countdown"

5 Rounds of:
- 5 Deadlifts
- 100m Overhead Walk w/ Barbell (plus weight)
- 12 Pullups
- 400m Sprint

Rest 4 Minutes

AMRAP for 6 minutes of:
- 6 Pushup/Dip Combos
- 6 Lateral Burpees

WOD - "Fatboy Slim"

5 rounds for time:
- Wall Climbs x 5
- Jumping Squat x 10
- Sand Bag Run x 200m

Rest 4 mins

AMRAP in 7 mins:
- Hang Squat Clean x 7
- Med Ball Slam x 7

WOD - "Wall Run"

Wall run (approx. 4 miles) - keep below a 7:30 mile pace.

Cool down - 40 of each exercise:
- Strict-Pause-Pullups (NO Kipping)
- Dips
- Bridges
- Bird dogs

The Breakfast of Champions

Hopefully many of you realize the necessity of a well balanced breakfast. I am not yet a believer in the a.m. fasting ritual that some people are preaching...I enjoy stuffing my face too much.

At any rate, more often than not, military-types skip the most important meal of the day because most of us don't have the luxury of working nine-to-five...I can empathize; it's tough to bust out the skillet at 4:45 a.m.

Fear not, folks. There are plenty quick, easy and healthy solutions. From previous posts, it's pretty obvious that one of my preferred methods is blending (see below for my rendition of the perfect morning smoothie). If you're married, be prepared to deal with a scolding spouse as soon as you hit the puree button...she'll get over it.

Once your palate (being the food-savvy aficionados that we are) craves something a bit more meaty, try some egg muffins. I recommend that you do them the night prior, then stick them in the microwave in the morning for a quick bite-to-go. They are incredibly simple:

- About 15-20 eggs/egg whites
- Choice of meat
- Choice of veggies (try some peppers)
- Cheese (obviously optional)

Bake at 350 for 20 minutes. They are incredible. I know some of you have your own variations - feel free to share them.

This morning, I made a simple batch with chorizo and cheese.

WOD - "5x5"

Strength - 5x5 of each exercise:
- Dumbbell incline bench
- Box squats
- Dumbbell shoulder press
- Shrugs

Cool down and Core - 3 sets of each exercise:
- GHD, 10 reps
- 30 second L-holds
- Rope crunches, 30 reps
- Side bends w/ 45 lbs., 10 reps each side
- Decline bench situps w/ 25 lbs., 10 reps
- Back extensions, 10 reps

Happy training.

WOD - "Buckeye 300"

Stamina - 30 Reps of each exercise:
- Snatch
- SDHP
- Pullups
- Burpees
- Kettlebell Swings
- Box Jumps
- Wall Balls
- Situps
- Pushups
- Pullups (again)

Post times to comments.

Rest Day

Finally, a day off, right? Enjoy it.

In the meantime, you might want to check out the following e-articles:
- 10 Reasons to Go Grain Free
- The Glory of Fat
- Phytic Acid: Healthy or Harmful
- The Importance of Post-Workout Meals (discussion forum)

I think the content speaks for itself...if you have any links you would like to share, post them to comments. Have a good'un.

WOD - "Active Recovery"

5 Mile Jog. It's a nice day...take advantage of it.

Also - Congratulations to the newly commissioned Second Lieutenants and Ensigns! Job well done.

Recent Poll Results

For those of you that took the time to vote in the website's poll a couple weeks back - Thank you. You have been heard. The majority of you want to see more functional fitness WODs...as you can see, we have been delivering.

Additionally, some of you want to see some nutrition-related posts. Instead of preaching my modified "Primal" style of eating, I will be sharing some meal recipes and smoothie options (NOTE: If you're not on the smoothie train...you better get on board).

Recently, I have been experimenting with my morning shakes. This is, to date, the product that I happily throw down every morning:

- 1/2 C Greek Yogurt (Plain)
- 1/2 C Whole Milk
- 1/2 Banana
- 1/2 C Frozen Berries (blueberries, raspberries, strawberries)
- 1/2 Avocado
- 1 Scoop Whey (I use chocolate)
- 1 Large Leaf of Raw Kale (sometimes 2...)

If you're interested in the nutritional facts of this bad boy, check out this website and punch in each ingredient in the search prompt. You will find that the shake is packed with protein, fiber, fat and tons of vitamins & minerals. I love it...give it a try and let me know what you think!

WOD - "WODKilla"

5 rounds for time:
- 400m sprint
- Snatches x 7
- Passthroughs (pushup / dip combo) x 7
- Toes-to-bar x 7

We used 95 lbs. for the snatches. Post times to comments. Happy training.

WOD - "5x5"

Strength - 5 reps, 5 sets of each:
- Incline Bench, dumbbells
- Deadlift
- Seated Military Press, barbell
- Flat Bench, barbell

Core and Cooldown, circuit the following:
- 10 GHD Situps
- 10 Side Bends w/ 45 lbs.
- 10 Wall-Toe-Touches
- 20 Rope Crunches (on a cable machine)

Post weights used for each exercise. Happy training.

WOD - "Geromino (Revisited)"

Max rounds in seven minutes:
- 3 Thrusters w/ 3 Pullups
- 6 Thrusters w/ 6 Pullups
- 9 Thrusters w/ 9 Pullups...

Continue to add reps of three until seven minutes expires.

Rest for 4 minutes.

20-15-10-5 of Kettlebell Swings (53 lbs.) and Burpees for time.

Post weight used for thrusters, number of rounds completed and time for the latter half.

WOD - "The Macedonian (Revisited)"

Stamina - 5 rounds for time:
- 15 Pullups
- 15 Box Jumps
- 50 Reps on Jump Rope
- 15 Kettlebell Swings (1.5 pood)
- 10 Toes-to-bar
- 5 Power Cleans (135 lbs.)

Post time to comments. Happy training.

WOD - "Active Recovery"

3 Mile Jog.

WOD - "5x5"

Strength - 5 sets, 5 reps of each exercise:
- Incline dumbbell bench
- Box squats
- Flat dumbbell bench
- Power cleans (we went heavy for 1-2 reps)

Core - 3 sets, 15 reps of GHD sit ups

Happy training.

WOD - "Buckeye Gone Bad"

WOD - 5 Rounds of 1 Minute Max Work:

-Snatch
-OHS
-Push Press
-SDHP
-Toes to Bar

Rest 2 mins between rounds...Happy training.