January 29, 2015 WOD

4 RDS FOR TIME:

5 BAR MUSCLE UPS (SCALED 15 CHEST TO BAR PULLUPS)

10 TIRE FLIPS

15 TOES TO BAR

50 M FARMERS CARRY (53# KB)

 

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Congrats to the newest member of the Culver family!

baby

“Chase”
6 rounds:
12 clusters
12 box jumps
12 toes to bar
12 chest to bar pull ups
400m run

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Support a good cause with Mr. Smith aka old-guy running for Pat Tilman

I am raising funds for the Pat Tillman Foundation by participating in the 10th Annual Pat Tillman run, a 4.2 mile run in honor of Pat Tillman’s spirit and sacrifice. The main race is in Tempe, Arizona. I will be running in the shadow race in San Francisco on April 26th, 2014. This date is to commemorate the day that Pat lost his life in Afghanistan while serving with the 75th Ranger Regiment. I invite you to donate in support of this cause, to join me in the run, or to sign up for a shadow run near you. I am hoping to raise $1000 dollars, but would be very happy to blow that goal out of the water. So far, I have raised $100. Any amount you feel appropriate will be appreciated, but if you don’t have the money, then your vote of confidence for this old-guy would be enough to motivate me. Thank you very much.

Donate now:
http://www.crowdrise.com/fundraise-and-volunteer/donate-mobile/project/oldguyrunningforpattillman/davidsmith13

See more at:
http://www.crowdrise.com/OldguyrunningforPatTillman

– Dave Smith

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Nutrition Tip of the Day

 

APPLES

267290-apples

The facts:

Apples contain vitamins (C and B) and minerals (calcium, potassium, phosphorus) along with a great amount of fiber.

Studies Show:

Apples can HELP prevent dementia, reduce risk of stroke, lower levels of bad cholesterol, reduce the risk of diabetes, and ward off breast cancer!

So eat an apple a day and see what happens…

 

information from: http://www.medicalnewstoday.com/articles/267290.php

 

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Workout of the Day January 15

 

This one is quick and dirty but it will get you sweating

12 Rounds

(1 min per round with 10 sec break in between)

Boxing or Jump rope

Wall Ball Burpees or Air Squats

Ground to Overhead with Plate or KB swings

this color = easier exercises

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Nutrition Tip of the Day

Ch – Ch – Ch – CHIA!!!

chia

“Chia seeds are native to South America and have been a staple in Mayan and Aztec
diets for centuries. Today, they draw the interest of many people for their
health benefits and uses in cooking. It turns out the South American staple is a
rich source of nutrients and antioxidants.”

Chia Seeds = fiber, antioxidants, omega 3s, minerals, gluten free and decrease hunger

Try these little seeds in a smoothie, yogurt, cookies, really anything!

 

Article Info from: http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html

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Workout of the Day January 13

Alright, its Monday so its time to start the week off right with a solid PT.

4 Rounds of:

Push-   DB Alternating Bench Press

Pull-   Pullups

Hips-   Plate Ground to Overhead(or KB swings)

Core-   Decline Situps with Med Ball

Shoot for 10-12 reps of each exercise

Move quickly but it is not for time so focus on good form and make every rep count

Finish off with 15 min of some good cardio (jog, sprints, row, swim, etc)

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New Poll

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Nutrition Tip of the Day

 

Frozen can be just as good as “Fresh”????

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FROZEN Fruits and Veg

Your mistake: You skip right over frozen foods at the grocery store.

The fix: Hitting the freezers.

Why it works: “Most people think only fresh is healthy, but this is a huge misconception,” says Cluskey. In fact, U.K. scientists found that in two out of three cases, frozen fruits and vegetables packed higher levels of antioxidants—including polyphenols, vitamin C and beta-carotene—than the fresh kind. As produce ages, nutrients begin to change and break down, says Cluskey. It’s therefore better to eat food that was frozen at prime ripeness with its nutrients intact than week-old produce that no longer has the same beneficial chemical makeup.

Article from: MSN HealthyLiving

 

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Workout of the Day! December 31

Happy New Years Eve!

Start the new year out right by working on an exercise that you don’t like. Pick something like pullups, bench press, squats, burpees, kettlebell swings, etc. Use this workout as a gauge for improvement over the new year!

Start a timer for 5 minutes

Perform your least favorite exercise for 5 minutes and do as many reps as you can

Start a timer for 5 minutes

Perform your favorite exercise for 5 minutes and do as many reps as you can

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