Tuesday, November 23, 2010 HHS

Ring Stability, and Dips

Then

HHS:
50-40-30-20-10
Double unders
Situps

Tabata time after

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Monday, November 22, 2010

Partner session in honor of Tracey and Josh Duvall, who are now engaged as of this past weekend!!! Congratulations to you both.

Sand Bag Press:

7-7-7-7-7
-------------------
For Time:
Wheel Barrow Down
Partner Drag Back
80 pushups
Wheel Barrow Down
Partner Drag Back
70 Box Jumps Back
Wheel Barrow Down
Partner Drag Back
60 Burpees

Each partner will wheel barrow down, and partner drag back before each exercise, just take turns.

Wednesday, November 17, 2010 HHS

Ring rows & Rolling Burpees

HHS:

For Time:

21 situp to Pushup

800m Run

15 situp to Pushup

400m Run

9 situp to pushup

200m Run

Fat Can Be Your Friend!?

NOM NOM!!!

Recently a coworker asked me about healthy snack foods and what she was eating for lunch. After some discussion I came to find out that her lunch had little to no fat. Her response for me was "duh, that's the Idea". My response to this was, NOPE!

This is a common myth with many people trying to tighten up their diet, the less fat you eat the more fat you lose. This is not exactly true. I'm not talking about any fat either, there favorable sources of fat consumed in proper portions that can benefit you. The thing about fat is that it contains 9 calories per gram compared to protein and carbohydrates which each contain 4 calories per gram. So foods high in fat naturally are going to be higher in calories. Rather than just focusing on low fat intake concentrate more so on the amount of calories you are eating, and try to balance the portions of protein carbs, and fat in each meal. Dr Sears Zone recommends the calories in meals to be 30% from Protein, 40% from carbs, and 30% from fat.

Some favorable sources of fat include, Nuts, seeds, avocado, and various oils. These are fats that can increase your good cholesterol which can help prevent heart disease.

Time to trade in the cheese burgers and ice cream for some almonds and avocado!

Josh S.

Monday, November 15, 2010 HHS:

This workout was on the main site Saturday, and we did the same one for Kyle's class. I had to modify the movements today because I don't have some of the equipment necessary, but its pretty close. I had a horrible time, I may try to redeem myself today.

Its a fun one!

4 Rounds
100 foot Walking lunge with a sandbag overhead
30 Box jump, 24 inch box
20 Sandbag Thrusters
10 Handstand push-ups

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Friday Quote

"It's simply a matter of doing what you do best and not worrying about what the other fellow is going to do."

-John R. Amos

This quote really puts some of my thoughts into words. Sometimes people get so caught up in competition, and other peoples performance rather than focusing on what they are doing themselves. This just ends up becoming a distraction and prevents you from completing your tasks efficiently.

Wednesday, November 10, 2010 HHS

Kipping Pullup Practice

HHS:
Three rounds
In groups of 2
Max burpee Pullups in two mins
Max Pushpress in two mins
Max Front squats in two mins
Rest 1min in between rounds

Last call:
20 KTE
30 Half Get Ups
40 Floor Wipers

Post total number of each exercise in all three rounds:

Monday, November 8, 2010 HHS:

Happy Late Birthday To Becca

MEET AT THE RADIO SHACK HILL!

Vertical leap test!!

Beccas B Day HHS!!!!:
25 boxjumps
Run 1/2 way down hill
25 situps
Run to the bottom of the hill
25 squats
Sprint all the way up hill
25 double unders
Run 1/2 way down hill
25 situps
Run to the bottom of the hill
25 squats
Sprint all the way up hill
25 burpees
Run 1/2 way down hill
25 situps
Run to the bottom of the hill
25 squats
Sprint all the way up hill

Stretchy Time!
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Wednesday, November 3, 2010 HHS:

Halloween Eve

I cant take credit for the workout you are about to do. Kyle Brandt, aka: "The God Father" owner of Brandt Crossfit, invented this dooozy a few years ago. I have done this several times and I wanted to share it with you all.

Thanks Kyle!!

“Nine Levels of Death!”

For time:
10 Pushups

10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
———————-
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
———————-
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
———————-
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
———————
50 Pushups
50 Situps
50 Squats

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Shoot for under 20mins

-workout starts and ends on top floor of parking garage.
-scaled versions will be an option

New book Im reading, so far its great!

Quick workout today!

Warm-up:
Dynamic stretches
Headstand practice

HHS:
50m sand bag run
21-Sand Bag Thrusters
50m sand bag run
15-Sand Bag Thrusters
50m sand bag run
9-Sand Bag Thrusters
50m sand bag run

Be sure you go crazy!

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By the way, I am attempting to eat pretty strict palio for 30 days minus two or three cheat meals during the week...I will try to not even have that much. I am going to keep a food journal of what I eat to help with the experiment. Let me know if your interested, I can help you get started. It's going to take a lot of effort but the results will be worth it.