Wodify is almost ready!
Odd= 4 DL (L2 325/215, L1 225/185#)
Even= 5 Burpees + 1 Rope Climb
3 Thruster (L2 115/75, L1 95/65)
6 box jumps(24/20)
9 Kettlebell Swings (L2 70/53, L1 52/35)
Want to get your first pull up or improve your kip. Come to the Pull Up Clinic Saturday May 30th at 10:00-11:30am. Sign up on the whiteboard at the gym. Check it out.
5 @ 70%
4 @ 75%
3 @ 80%
1 @ 90%
100 Wall Ball (L2 20/14, L1 16/12)
100 Double Unders
(200 singles + 50 Attempts of DU)
10 Muscle ups (SUB 10 C2B pull ups + 10 Dips)
SWEET & SAVORY PATATOES
Sweet potatoes can be roasted and enjoy simply with salt and black pepper, but to kick them up, use a few different spices. The result is a whole new taste experience!
2 large sweet potatoes (to yield 2 cups chopped)
1 tablespoon melted coconut oil
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon cinnamon
sea salt and black pepper to taste
Preheat oven to 375°F
Peel the sweet potatoes and chop them into 1 inch pieces. In a medium-size mixing bowl, toss the sweet potato pieces with the coconut oil.
In a small mixing bowl, combine the onion powder, garlic powder, cinnamon, sea salt and black pepper. Add the spice blend to the sweet potatoes and toss again to spread the spices evenly.
Place the potatoes evenly on a baking sheet, and bake for approximately 30 minutes or until potatoes are fork tender.
Done and delicious!
Complete as many reps as possible in 7 minutes
following the rep scheme below:
3 Clean and jerk (135/95 lbs)
6 Clean and jerk (135/95 lbs)
9 Clean and jerk (135/95 lbs)
12 Clean and jerk (135/95 lbs)
15 Clean and jerk (135/95 lbs)
18 Clean and jerk (135/95 lbs)
18 Toes-to-bar… *This is a timed workout.
If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.
Have you ever stopped and thought about how much of your day-to-day life is made up of a series of habits? And of those how many would you classify as good, requisite, or bad? Homegrown’s very own Luis Velasquez wrote an eye-opening blog post on his website about habits http://www.beyondthefear.com/of-cues-and-rewards-changing-bad-habits/ . Breaking habits in our lives can be immensely challenging. We all have them and sometimes we perform them without even thinking about it. Ever check Facebook or Instagram, then close the app after browsing and reopen it again even though you *just* logged off? Do you get home from work and go straight to the fridge for a beer or glass of wine or cocktail? Or maybe you can’t resist that late-night spoon (or five) of cookie dough or that piece of cake just before bed. All of these are unnecessary habits. Let’s do a bit of Spring cleaning to make better use of your time and health. Make it a goal over the next month to start altering your habits. Below are a few options for making the changes:
If social media is consuming too much time, try switching to a fitness app. My Fitness Pal, Jawbone, FitBit, and Carrot are a few that will help you learn about your daily nutrition and activity level and can keep you accountable for your actions. And soon we’ll have WODify, so you can keep track of your progress and hopefully make more goals for yourself. If you can’t give up Facebook or Instagram, then start following fitness sites or personalities for tips and motivation to help you make better, more informed decisions about your body. Strengtheory, Mark Rippetoe, MobilityWOD, Science Babe, T-Nation, Robb Wolf (Paleo Solution), and Strength Ratio are a few that I follow that offer thoughtful, scientifically-researched information about nutrition and strength and conditioning.
For the beer, wine, or cocktail try a spritzer or mocktail instead. Get creative. You could mix cranberry, cherry, or bilberry juice with a splash of apple cider vinegar, a teaspoon of honey, a squeeze of lime and top it with sparkling water. If that doesn’t appeal to you, then try drinking one full 16-oz glass of water before you have the beer or wine. This might help quell your urges to have that second glass.
If your vice is a twilight sweet treat, try substituting a less guilty sweet option. I keep tons of fruit in the house. Strawberries, blueberries, dried mango, kiwis, cantaloupe, sometimes I get weird with it and grab a jackfruit from the Asian market. Now some of these fruits still have a lot of fructose in them so you will eventually need to break the habit altogether. But it’s a start in the right direction. You could also try to switch to a protein bar or protein shake as a snack. I know a lot of you have probably had them before and thought they were disgusting, but there are some decent products out there that don’t taste like a chalky, fibrous semi-sweet mass or a chunky, mealy, watered-down milkshake. Some of my favorites include the Lenny & Larry’s protein cookies (especially the lemon poppy seed), BSN Syntha-6 protein shakes, Quest bars, SFH Grass Fed protein shakes (sold at HomeGrown!), and About Time coconut bars. If you can’t find these at a local Vitamin Shoppe or GNC, then you can order them on Bodybuilding.com or Amazon.com and have them shipped right to you.
It’s Spring in the year 2015 and we live in one of the most intelligent, forward-thinking, innovative places in the world; it’s time our habits mirrored those concepts. Make a Spring cleaning list and check things off a little at a time. Habits take time to build and it’s the same with breaking them. Let’s make it a habit to be better from now on.
If you need help navigating any and all of these options or if you just need an actual person to help keep you accountable (because let’s face it, this is hard work and is easier with a partner), don’t hesitate to contact me: Sara Marston 803.924.7904 firstname.lastname@example.org
(No Rounding Backs)