“Sammy’s Revenge”
75 Back Squats for time
Every time you re-rack the weight, do 15 Burpees!
“Cash Out”
3 x 10 Glute Ham Raises (GHR)
Monthly Archives: November 2009
WOD 11/15/09 – REST DAY
REST DAY
OPEN GYM 2 – 5 PM
- Come in make a up a wod that you missed
- Work on a lift or a skill
- Recovery work by light tire dragging, sled pushing
- Just hangout and have fun!
“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”
WOD 11/14/09
Tripp, after surviving the “Death By Pull-ups” WOD. With age comes increased mental toughness. 
“Team – Tabata Where Am I “
32 Consecutive Tabata Intervals (20 sec. of work/10 sec. of rest)
8 Rounds each of:
Wall Balls
Row for calories
Box Jumps
10 yd Plate Push = 1 rep
***Group wod’s will start at different stations, moving in this order***
Score = TOTAL REPS for all 32 rounds!
Group wod’s will divide up into two even teams
If you are doing the wod by yourself your total reps is your score
WOD 11/13/09 – Happy Birthday Chris Sweat!
Hanging on for dear life on the “Death By Pull-ups WOD”
“Don’t Get Your Panties In A WOD”
Group WOD’s choose one person to draw the WOD out of a hat. What you pick is what you get.
1. Cindy:
2. Jackie
3. Helen
***If you are doing the wod by yourself, choose one wod***
Something is Fishy!
We no longer live in a healthy, pristine, unpolluted environment; pesticides, heavy metals, chemicals, and other toxic compounds frequently make their way into our food chain. No one knows precisely how low-level exposure to these toxins affects health over the course of a lifetime. It is prudent to try to reduce our exposure to toxic compounds whenever possible, but it is virtually impossible to eliminate exposure to environmental toxins because they now permeate even such places as the Antartic. Fish can frequently contain high concentrations of mercury and pesticides. To minimize your risk of eating contaminated fish, avoid eating freshwater fish from lakes and rivers, particularly the Great Lakes and other industrialized areas. Also, avoid large, long-lived fish such a swordfish, tuna and shark because they tend to concentrate mercury in their flesh.
Desirable commercially available fish include salmon, halibut, herring, trout, catfish, bass, mackeral, cod, scrod, northern pike, sunfish, haddock, grouper, walleye, flatfish, red snapper, monkfish, rockfish, perch tilapia, striped bass, turbot, mullet, bluefish, drum, eel, and orange roughy.
- Paleo Diet For Athletes by Loren Cordain, PhD
Fish and Vegetable Curry
400g of White Fish, cut in thick slices
400g of coconut milk
2tbsp of red curry paste
2 carrots, cut into thin strips
2 cups of red cabbage, thinly sliced
Fresh Coriander
Instructions: Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined. Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes or until fish is cooked. Serve with fresh coriander leaves!
Go to www.livingpaleo.com for more great recipes!
WOD 11/12/09
Logan Barrett doing a Handstand on the Australian Coast. Nice shirt Logan!
4 Rounds for time:
100m Farmers Walk
15 KTE’s
20 DU’s
WOD 11/11/09 – Happy Veterans Day!
Happy Veterans Day To ALL Who Serve/d
Press
5 – 5 – 5 – 5 – 5, post 5RM
Then….
1 Mile Ashley Furniture Run for time
25 Weighted Ab Mat Sit-ups, 25 lbs
What are your goals for this month? The next six months? The next year? I want to lose weight is not a goal, just a wish. I want to lose 8 lbs this month, THAT is a measurable and achievable goal! I want to get big, just a wish. I want to Back Squat 315 for 10 reps or I want to gain 25 lbs over the next 3 months are GOALS. Good for you if you can train with consistency and intensity without having any goals. I sure as hell can’t.
WOD 11/10/09 – Happy Marine Corps Birthday!
IN LOVING MEMORY OF “DOC” LEE H. DEAL
K.I.A. FALLUJAH, IRAQ MAY 17th 2006
S.A.R.C. for 1st Platoon, Bravo Co., 2nd Recon Bn.
“DEAL”
5 Rounds for time:
5 Muscle-ups
10 Deadlifts
15 Burpees
*** At the end of each Deadlift you must take your hands OFF the bar before your next rep ***
NOT bounce off the floor, NOT touch and go, it’s a DEAD-LIFT NOT a bounce lift
WOD 11/9/09 – …………..
Do you go High Bar or Low Bar????
“Death By Pull-ups”
With a continuously running clock do one pull-up on the minute the first minute, two pull-ups th second minute, three pull-ups the third minute…. continuing as long as you are able. Use as many sets each minute as needed.
WOD 11/8/09 – Rest Day!!!!
REST DAY
OPEN GYM 2 – 5 PM
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
- Mark Rippetoe
Tim Ferriss – How to Peel Hard-boiled Eggs without Peeling!!
Ever wanted to know a quicker way to get the shell off of a boiled egg super fast?
Tim Ferriss shows you how to do it in this video, Click on the link below and Check it out!
Try it and let us know what you think!
Greek Style Stuffed Chicken
This one is delicious. Try serving it with sauteed asparagus with fresh lemon zest.
(serves 2 – via Men’s Health)
- 2 5-6oz chicken breast, the thick ones
- 2 tbsp chopped sun dried tomatoes
- 2 tbsp crumbled feta cheese (optional)
- 2 tbsp chopped olives (want a more authentic taste? Try kalamata olives)
- minced garlic
- 1 tbsp pine nuts
- 1 tbsp balsamic vinegar
- evoo
- salt and pepper
- Preheat oven to 450. Toss together the tomatoes, feta, olives, garlic, pine nuts and balsamic.
- Rub the chicken with EVOO and salt and pepper. With a small knife, carefully cut a slit along the thickest side of each chicken breast. Make the pocket as large as possible without cutting all the way through.
- Fill with stuffing and transfer to baking sheet.
- Bake for 15 minutes. Top with any remaining stuffing and serve.
WOD 11/7/09
4 Person Team WOD (solo version available)
3 Rounds for time:
80 KB Swings
80 Power Cleans
100 Push-ups
100 Box Jumps
*** 2 Persons working at a time***
WOD 11/6/09 – “Annie are you OK?”
“Annie are you OK?”
21 – 15 – 9 reps for time:
Row for calories
SDLHP
MB Cleans
Wall Balls
Thrusters
Burpees
*SDLHP is Sumo Deadlift High-Pull
Reindeer Ramble 5K Run/Walk at Keeneland!
4TH ANNUAL REINDEER RAMBLE
5K RUN/WALK
DECEMBER 12th
We are now taking registrations for the Reindeer Ramble 5K!!! Grab your Santa hat, Christmas sweater, or whatever you choose and join us! You can sign up individually or with a santapede. Below is a link with information on the race as well the registration form you can print out.
The YMCA of Central Kentucky’s fourth annual Reindeer Ramble 5K Run/Walk will be held on Saturday, December 12 at 9 a.m. at Keeneland. This event has turned into an annual favorite for many and helps support YMCA summer camps.
Open to serious runners, casual joggers and walkers alike, this event is unique in that participants can register as individuals or as part of a Santapede team. Santapedes are teams of 3 to 10 people who complete the route while joined together by garland, string, ribbon, etc., like a team of reindeer.
Advance registration is $12 for ages 8-17 and $22 for adults. Advance registration for Santapede teams is $50 for teams of 3-5 and $100 for teams of 6-10. Participants who register by December 7 are also guaranteed to receive a race shirt. Early packet pickup will be available at the High Street YMCA on Friday, December 11 from 8:30 a.m. to 6:00 p.m. Race day check-in will be from 7:30 to 8:30 a.m. at Keeneland.
To register, pick up a form at any YMCA of Central Kentucky branch or download the form below.
http://www.ymcaofcentralky.org/media/pdf/ReindeerRambleRegForm09.pdf
The YMCA served over 1,700 children in summer camps in 2009 and awarded over $130,000 in financial assistance to those who might not have been able to afford the summer camp experience otherwise.
The YMCA’s Reindeer Ramble is supported by UPS, Elite Printing, Fox 56, B92.5 FM, 96.9 Kiss FM and Tops in Lex. Thanks to these partners for their support of the 2009 Reindeer Ramble.
Benefits of eating coconut!
Coconuts, good or bad for you??
In case you haven’t noticed, I am a huge fan of coconut! Whether it’s coconut milk, water, dried & shredded or raw coconut meat- it’s ALL good! Sadly, over the years, coconut, which is rich in saturated fat, has been wrongly labeled as a “bad fat” causing most people to pass on this delicious seed (yes, it is a seed) and its health-promoting properties. This being the result of 1980s research that was published indicating coconut oil (and other tropical oils) increased cholesterol and risk of cardiovascular disease, according to Udo Erasmus, author of “Fats that Heal, Fats that Kill”. However, Erasmus explains that the problem was not the coconut, but the fact that the oils used in the studies were all hydrogenated coconut oils, thus greatly altering the outcome.
You will be happy to hear that coconut is not only safe to eat, but coconut oils contain immune-boosting medium chain fatty acids (lauric acid and capric acid) that are antimicrobial and antiviral, helping to fight disease! According to Dr. Mary Enig, Ph.D., nutritionist/biochemist and one of the world’s leading authorities on fats and oils, approximately 50% of the fatty acids in coconut fat are lauric acid. Also, these medium chain fatty acids are easily accessible by the body to provide an excellent source of energy.
Dr. Jon J. Kabara, PhD and Professor Emeritus of Michigan State University says, “Never before in the history of man is it so important to emphasize the value of Lauric Oils. The medium-chain fats in coconut oil are similar to fats in mother’s milk and have similar nutriceutical effects.”
Now that we’re aware all of the healing properties of coconut, here are a few ways to enjoy it:
1. Try coconut milk instead of cow’s milk in any food. Coconut milk is the ultimate coffee creamer! It’s sweet & smooth.
2. For a delicious dessert, pour coconut milk over frozen berries and top with slivered almonds.
3. Replace vegetable oil with coconut oil when you cook.
4. Try this coconut hot chocolate recipe courtesy of Lynne Conde, Bauman College faculty:
Boil 3/4 cups water
Whisk in 1 tablespoon organic cocoa powder until blended well
Stir in 1/2 tsp cinnamon
Stir in a dash of cayenne powder
Whisk in 1/4 cup of whole coconut milk
Serve immediately and enjoy!
You can buy coconut milk, water, oil, butter and whole coconuts at Kroger, Whole Foods Market & Good Food’s Co-op.
Watch the ingredient lables on the ”Less Fat” or “Fat Free” Coconut Milk cans, sometimes they will add flour to keep the same consistency as regular coconut milk!
Lexington’s FIRST EVER Half-Marathon (13.1 Miles)!
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Crossfitters, We challenge you to get involved in this race (make it your new years resolution challenge!), whether it’s the 1 mile fun run, 5k or the 13.1 Half Marathon! Challenge yourself, prepare yourself and take your athletic ability to the next level! Lets us know if you are thinking about it! Below is the website and more information about the races! http://www.lexingtonhalfmarathon.com/ Lexington, known as the “Horse Capital of the World”, is located in the heart of Kentucky’s Bluegrass Region. Sunday March 28, 2010 will be the first ever Half Marathon 13.1 running event held in the “Thoroughbred City” when the Lexington Half Marathon launches with a course designed to showcase the area. The Lexington Half Marathon, along with its accompanying 5K (3.1 mile) and 1 Mile Fun Runs, will start and finish at the world renowned Fasig-Tipton Horse Farm on Newtown Pike just off of I-75. The scenic, rolling route will showcase the region’s famed horse farms and run through the famed Kentucky Horse Park, home of the 2010 World Equestrian Games. With the support of the City of Lexington, Lexington Convention & Visitors Bureau, Kentucky Horse Park and the State of Kentucky, initial founding sponsors include the Lexington Herald-Leader Newspaper, WKYT-TV, Clear Channel Radio, Marriott Griffin Gate Resort and Fasig-Tipton. A part of the nationwide USRA Half Marathon Series (USRARaceSeries.com), the Lexington Half Marathon will kick off the racing season March 28 as one of the region’s top Half Marathons of the season with traditionally cool and ideal conditions awaiting participants. Each USRA Half Marathon Series event lives up to is motto of “Where the Runner Comes First” and Lexington will be no exception. The 2-day event kicks off on Saturday, March 27 from 11am – 7pm with a Runner’s/Health & Fitness Expo . A “fun, festive atmosphere will greet all participants throughout the event welcoming all abilities and ages with walkers, strollers and head phones welcome with runners vying for the nearly 150 awards! All Lexingtn Half Marathon participants will receive a high-quality “tech” shirt with a quality medal presented to all finishers. Attractive race shirts will go to all 5K and Fun Run participants. There will also be a “Corporate Cup” division based upon company participation in three separate divisions by company size. Participants will be inspired by music throughout the course and a “Live Band” performing at the finish line party. The Lexington Half Marathon will be the kickoff event of the 2010 nationwide “USRA Half Marathon Series“ targeting mid-sized markets. At least 11 cities are already committed and organizers anticipate as many as 15 or more will make up the 2010 Tour. Other USRA Series event at this time include Columbia SC (February 27) Walmart Bentonville AR Half Marathon (March 13); Mt Pleasant WI (Racine) (April 10), Council Bluffs IA (May 23), Worcester MA (June 6), Morgantown WV (September 12), Joplin MO (October 10), Purdue (West Lafayette IN) (October 24), Lancaster PA (October 31) and Clarksville TN (November 6). As with all USRA Half Marathon Series events, event organizers will be rolling out the “red carpet”, so don’t delay in registering and telling your friends and fellow runners and walkers about the inaugural Lexington Half Marathon March 28, 2010 - “Where the Runner Comes First”!
EVENT DATE Sunday, March 28, 2010 Half-Marathon (13.1 mile) Run/Walk 5K Run Run/Walk 1 Mile Fun Run / Walk Awards Presentations / Finish Line Party
CORPORATE CUP TEAM COMPETITION There will be a special competition for the Company with the “highest participation” across all events. “Columbia Half Marathon Corporate Cup”Awards to top Company. To include your group in the competition you must contact event staff by using the “Contact Coordinator” button above the event listing on AllSportCentral.com or select “Contact Us” from the event website. After the event staff have setup your Group Name in the system others from your group will be able to register. ROCK & ROLL There will be live music throughout the course and live Entertainment at the Finish!
FINISH LINE CELEBRATION Once you cross the finish line the real fun begins. Join with friends and family to celebrate your accomplishment with refreshments and live music! AGE GROUP AWARDS Commemorative Awards to Overall Male & Female and Overall Masters Male & Female Winners as well as Top 3 Fun Runners Male & Female finishers. 3-Deep Commemorative Awards in the following Age Groups for both male and female in the Marathon Half-Marathon and 5K 19 & Under 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
RUN FOR A CAUSE
If you would like to donate or create a “Pledge Campaign” for each mile you complete, please go to our Donations page on this site. VOLUNTEER If you are not participating, we’d still love you to be a Volunteer and be part of the fun! All volunteers receive a T-Shirt, goodie bag and entry into the Finish Line Celebration! Please register on our
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WOD 11/5/09 – “Griff”
“Griff”
For time, Run:
800m Foward
400m Backward
800m Foward
400m Backward
You the Man Griff!
WOD 11/4/09
Great First Day of Kathy’s Boot Camp!
Warm-up
400m Run
2 Rounds of:
5 Pull-ups, 10 Push-ups, 15 Air Squats
For Time:
21 – 18 – 15 – 12 – 9 reps for time:
Deadlift
Hang Power Clean
Front Squat
Push-Jerk
*** Complete 21 reps for each exercise before moving on to 18, 15, 12, 9 reps***
This is your wake up call!
A Longer Leaner Life
Wake up, its time to take control of what you eat! Stop wishing you looked and felt a certain way! You CAN have that support at Crossfit, just ask a coach how!
This video shows the need to follow the paleo diet, which is becoming more accepted than the zone diet and atkins. Learning how to eat healthy is important.
http://www.veoh.com/browse/videos/category/educational_and_howto/watch/v184991586Rhpw5B5#