Blueberry Fruit Pie!
Ingredients:
• 1 lbs (450 g) dried banana
• 1 lbs (450 g) dates
• 2-3 bananas
• 0.5 lbs (220 g) strawberries
• 0.9 lbs (400 g) blueberries
Instructions:
1. Process dried bananas and half the dates in food processor until a crust is formed.
2. Press it on […]
A.
Take 10-12 minutes to work up to a heavy-ish Clean & Jerk
B.
Two sets for max reps of:
60 seconds of Squat Clean & Jerk 75/50
Rest 60 seconds
C.
Three rounds for time of:
50 Sit-Ups
400 Meter Run
A.
Four sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010
Rest 90 seconds
B.
Three rounds for time of:
15 Burpees
30 KB Swings 24/16
A.
Five sets of:
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Inverted KB Press find a heavy 8-10reps
Rest 3 Minutes
B.
For time:
Row 1000 Meters
A.
Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of DUs
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 strict HSPUs
10 Chest-to-Bar Pull-Ups/Pull ups/ Ring Rows
100 Meter Run
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OPEN GYM 6:30am – 8:30pm
6:30am CrossFit
9:30am CrossFit
12:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
MONDAY
6:00pm-7:00pm Skill Workshop
8:00pm-9:00pm Transformers Nutrition
WEDNESDAY
4:00pm-4:40pm CrossFit Kidz (5-8 year olds)
4:45pm-5:25pm CrossFit Kidz (9-12 year olds)
6:00pm-7:00pm Rehab Workshop
6:00pm-7:30pm Sarum Barbell
8:00pm- 9.00pm Transformers Nutrition
THURSDAY
6:00pm-7:00pm Skill Workshop
FRIDAY
4:45-5:30pm CrossFit Teens (13-16 year olds)
SATURDAY
OPEN GYM 10am-2pm
10:00am […]
Five sets of: With a 4min window complete the following:
Row 500 Meters
Run 200 meters
Toes to Bar Max Effort
Rest 4mins
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds
B.
Nine Minutes in total of the following:
Three sets for max rounds of:
60 seconds of Hang Power Clean
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
*Find the same weight for all three exercises. The score = weight x total reps.
A.
In eight sets or less, build to today’s 1-RM Snatch
B.
Four sets for times of:
5 Thruster 60/40
10 KB Swings 32/24
20 DUs
Rest 90 seconds
*time each set
A nice article by Breaking Muscle – click the link for full details.
Body Fat, losing Fat & Eating Fat