WOD 8/31

Warm Up

Run w/ DK
10 burpee jumping jacks
run to fence and back
10 box jumps
run to fence and back
20 hollow rocks

WOD

Aug. Benchmark

21-15-9

deadlift
pull ups

WOD 8/29

Warm Up

PVC Work
Warm Up w/ DK

WOD

2-person teams

400m run (together)

21-15-9

squat cleans
burpees
(one person does the squat cleans and the other person does the burpees, then switch)

400m run (together)

WOD 8/26

Warm Up

PVC Work
Work with DeWayne

WOD

Fight Gone Bad

WOD 8/24

Warm Up

PVC Work
Ab Class with Kendall


WOD

"Squatastic"

7 Backsquats each minute for 15 min.

(95, 135)

If you run over a minute, you must wait for the next minute to do your next 7 squats.

WOD 8/8

Warm Up
 
PVC Work
400m Run
10 KB Swings
10 HSPUs
100 Jump Rope (50 DUs)

WOD

Gorilla Complex (65,95)

5 Rounds of 3 min. AMRAPs with 1 min. rest in between

Squat Clean
Strict Press
Back Squat
Push Press (from back)
OHS

WOD 7/27

Warm up

1 min. plank
1 min. plank each side
Dumbbell/ kb lifts
400m run

WOD

15 min. AMRAP

3 squat clean/ jerk (105,155)
6 deadlift (105,155)
Run to cones and back
9 box jumps (20,24)

WOD 7/6

Warm-Up

PVC Work
Drag 5lb. weight with feet down and back x2
Walking lunges down and back x2
20 Slamballs
10-4 ct. mountain climbers

WOD

2*2*2*2*2  Deadlifts

WOD 7/5

4-Person Teams

50 pull ups
50 OHS w/ plate @ 400m mark
50 KB Swings @ 800m mark
50 Medball Cleans @ 1600m mark

When all your team members are at the 1600m mark, work way back. (100 of everything)

WOD 7/4

Morrison

50-40-30-20-10

Wallballs (20,14)
Box Jumps (24,20)
KB Swings (53,35)

WOD 6/27

Warm Up

PVC Work

WOD

"Suck It Up"

1 mile run
20 thrusters (45,75)
30 back squats (45,75)
800m run
20 thrusters
30 back squats
400m run backwards
20 thrusters
30 back squats

Scaled 1

Work with a partner.  Both run but split thrusters and back squats.

Scaled 2

800m run
15 thrusters
20 back squats
400m run
15 thrusters
20 back squats
200m run backwards
15 thrusters
20 back squats

July Calendar!

The July Calendar is up.  You will notice that there are not as many classes as last month.  There are a few reasons, we have our family vacation this month (July 10-13) and at some point during this month we will be moving.  We are very sorry for the inconvenience so we have a few ways to help make up for it or even change it (especially for future months)...
1.  Anytime you feel the need for a workout call us and we can arrange for a WOD just for you that consist of moving, painting, and flooring.  I promise you will get one heck of a workout! : )
2.  Check out the Crossfit Endurance website.  They always have an endurance WOD that you can do that will help get you ready for the Tough Mudder.
3.  Bring lots of friends (young and old) to Roustabout and we will have to have more classes.  If you bring enough we would be forced to run Roustabout full time.  The ball is in your court!! : )

Many of you have asked me about the schedule once school starts.  We are looking at running classes on Monday, Wednesday, and Friday at 5:30 and 6:30.  DeWayne will also run some 10:30 classes on his days off, and of course we would continue or Saturday WODs (time may change depending on the kids sports schedule).  There is a possibility that I may attempt a few early (and I mean early, 5:45) morning classes during the week at our house.  If this is something you are interested in let me know.  I would be dressed and ready for school, so I would strictly be leading the WOD.

All kidding aside, we love running the gym!  We believe in our methodology and are passionate about making Bandera a fitter community!  Thank you all for your support, dedication, and hard work! 

3-2-1 Go!!!

Roustabout is gettin' Organized!!!

Okay, starting tomorrow Roustabout is getting organized.  Each Roustabout Member will have a file (they are in ABC order of course).  Each file folder has your medical release (for easy access if ever needed, let's pray we never need it) and a stack of notebook paper to keep track of WOD's and times.   It will be your job at the end of each WOD to write down the workout and your time (don't forget the DATE!!!).  That way it will be much easier to find your time when we benchmark.  The outside of your file is for PR's (Personal Records) on lifts, runs, max pull-ups, etc...  I am very excited about the new way of keeping track, I think it will help you see your progress!

And the Winner Is....

Summer Shape-Up Nutrition Challenge-Raegan Mazurek

Summer Shape-Up Pull-Up Challenge-Olivia Bennett

Way to Go!!!  We are very proud of all the participants!!!  More Challenges coming soon!

Food Blog 6-10-11

Breakfast-2 eggs, 2 pineapple wedges, 6 almonds, 1 cup of coffee with 2 tbsp. coconut cream

Lunch-Pei Wei-Kung Pow Chicken, with stock velvet chicken, add broccoli, no rice and no peanuts, 2 glasses of unsweet tea

Snack-about 2 oz. turkey, dried fruit and nut mix (guessing about 1/4 cup), bottle of water

4 bottles of water (it was hot at the gym today)

Dinner-Goat Cheese Salad with chicken, dressing on the side (this way I use less), herbal tea, I must confess I ate a piece of Mack's leftover cheese pizza because I was still hungry (probably because I eat way to fast).  I don't feel to guilty (and you shouldn't either when you splurge), I don't do it very often, and it was tasty!

Well this will be my last food log blog for a bit, tomorrow is the end of our six week Summer Shape-Up Challenge.  I hope it helped you see that this is a very doable life style.  I cannot stress to you how important proper nutrition is, so please continue to make good choices, and let me know if I can help in any way!  It has been a fun journey!

What got you hooked?

So this is the video that DeWayne showed me to get me interested in Crossfit and the Roustabout way of training!  I was drawn to the intensity, strength, and determination of these athletes!  I watched it again today and it still gets me motivated!  I can't wait to WOD at 5:30!http://vimeo.com/3354545

Food Blog 6-9-11

Breakfast-1 organic chicken sausage, 2 pineapple wedges, 6 almonds, 1 cup of coffee with 2 tbsp. coconut cream, sparkling water

3 caffeine free hot teas (in-service, in a cold room)

Lunch-Salad with blackened tuna and balsamic vinaigrette, unsweet tea

Snack-about 2 oz. smoked turkey, about 1 cup grape tomatoes, 6 almonds, sparkling water

Dinner-organic chicken sausage stuffed with spinach and bell peppers (this is a yummy, easy, healthy protein source from Cost-Co), roasted okra, roasted zucchini, water

Food Blog 6-8-11

Breakfast-2 eggs scrambled with pico and about 2 tbsp. guac., 2 cups of coffee with 2 tbsp. coconut cream, water

Lunch-Sparkling water, left over turkey spaghetti (no noodles), 1 pineapple wedge, 6 almonds

Snack-Couple ounces of smoked turkey breast, 6 almonds, 1 apple, sparkling water

sparkling water, bottle of water (2)

Dinner-brisket, one pork rib, coleslaw (without mayo), onions, 1 pepper, and 3 pickle slices

Food Blog 6-7-11

Breakfast-1 link of organic chicken sausage, 4 or 5 almonds, 1 cup watermelon, 1 cup of coffee with coconut cream

Sparkling water, 2 bottles of water

Lunch-Chipolte-Salad with beef, guac., and salsa, bottle of water

Fiesta Texas-1 apple, 3 or 4 almonds, water, Diet Coke (tired of water, needed some flavor, no sparkling water)  (Didn't have popcorn, yeah!!!!)

Dinner- Pei Wei-Chicken Terr. Bowl (velvet chicken, sauce on the side, and no rice), side of steamed veggies, 2 glasses of unsweet ice tea

Snack-All that swimming made me really hungry!!!!  I had some chicken (about 2 oz) and a couple watermelon chunks

Food Blog 6-6-11

Breakfast-1 scrambled egg with pico and about 1 tbsp. guac., 1 cup of coffee with tbsp. coconut cream

sparkling water

Lunch-Salad with chicken, vinaigrette dressing, unsweet tea

1 cup black coffee

Snack-1 link organic chicken sausage, 1 cup watermelon, sparkling water

Dinner-*Chicken and Italian Sausage Spaghetti with spaghetti squash (no noodles), YUMMY!!!

Food Blog 6-5-11

Breakfast-1 organic chicken sausage, 1 apple, 1 tbsp. almond butter, 2 coffees with 2 tbsp. coconut cream (and then the rest of Mack's chicken sausage)

2 sparkling waters

Lunch-large salad with ham, egg, lots of veggies and vinaigrette, water

Snack-1 oz. grilled pork

Dinner-*Okay, so my family is out of town and it is just me, so do as I say and not as I do! : )  I ate only smoked chicken (what can I say I didn't want to cook for just me, so I ate left overs, thanks John!)

Food Blog 6-4-11

Breakfast-1 small pork chop (about 3 oz.), 2 pineapple slices, 5-6 almonds, sparkling water (can you tell I love this stuff), 1 cup coffee with 2 tbsp. of coconut cream

2 bottles of water

Lunch-roasted chicken, about 1/2 cup steamed broc., 2 mini sweet peppers, handful (9-10) black cherries, unsweet tea

Snack-1 oz. pork chop, 1 apple, 3 almonds, sparkling water

Dinner- chicken and veggie lettuce wraps (no rice or sauce), sparkling water

Movie Snack-black cherries

Again not a perfect day, but not terrible either. 

No 10 am WOD on Monday

Sorry, but I found out at 3:30 on Friday that I have a School meeting on Monday, so there will be no 10 am workout.  All other WOD's are as scheduled.  Sorry for any inconvenience!!!  3-2-1-Go!

Food Journal 6-3-11

Breakfast-1 link organic chicken sausage, 1 apple, about 1tbsp. almond butter, 2 cups of coffee with 2 tbsp. coconut cream

sparkling water

Lunch-Last nights dinner (turkey spag. sauce and broc.), sparkling water

bottle of water

Snack- 1 oz grilled pork chop, 3 almonds, 3 mini sweet peppers, sparkling water

2 sparkling waters

Dinner-smoked chicken, roasted sweet potatoes, spinach salad* (this was not my best meal, but I am human and it is the start to my Summer,  yeah!!!)

Food Journal 6-2-11

Breakfast-1 link of organic chicken sausage, 1 pineapple slice, couple almonds. 2 cups of coffee (needed extra caffeine today) with 2 tbsp. of coconut creamer each

Lunch-1 small pork chop, roasted brussel sprouts (guessing about 1.5 cups), bottle of water

Snack-sparkling water, about 1 oz. brisket, 3 almonds, 12 grape tomatoes (I usually don't count but I did today so I would be able to tell you) . 

Dinner-sparkling water, turkey spaghetti (no noodles), brussel sprouts, and broccoli

Other drinks thru out the day- 2 more sparkling waters and a bottled water

June Benchmark WOD

So we are starting something new, the first workout of the month will always be a benchmark workout.  We will repeat the same workout the last WOD of the month.  You are going to be amazed with how much you improve!  It is time to go to work!

June Benchmark

100 Single Jump Ropes
15 Front Squats (95, 65)
10 SDHP (95, 65)

4 Rounds

Wednesday 6-1-11

Okay, when I first started eating Paleo/Zone I discovered a blog where a Crossfit coach would post what she ate each day for two weeks.  This blog really helped me see how to eat, but more importantly I was able to see that this type of lifestyle is doable!  Many of you have asked in the past if I would post what we ate each day and for whatever reason I never committed to it, until now!  We are in the middle of our Summer Shape-Up Challenge and I thought it might be a great way to help the participants stay focused.  So for the next two weeks I will post what I eat each day (the good and the bad).  Hold me accountable if I start slacking!!!

Breakfast-Organic chicken sausage, one small apple with about a tbsp. of almond butter, one cup of coffee with 2 tbsp. coconut creamer

Snack-4 boiled shrimp, about 1/2 cup tomatoes, 3 almonds, sparkling water

Lunch-A stuffed poblano pepper (ground sirloin and spicy salsa), about 1-2 cups steamed broc., sparkling water

Snack-4 boiled shrimp, 2 grape tomatoes, 3 almonds, 2 Sparkling waters, 2 bottles of water

Dinner-Chicken breast, roasted brussel sprouts, 3 black cherries (needed something sweet), sparkling water

WOD 5/30

Murph Day

Run 1 mile
100 Pull-Ups
200 Push-ups
300 Squats
Run 1 mile

Can be done with a partner.  Only one man works at a time.

Keller's Kitchen! What's cooking this week?

Hot Off The Grill!!!

Today we grilled a whole bunch of meat for the week.  We can eat it as is, stir-fry it with veggies, or make it into soup (I do this more in the Winter).

The Menu!!!

Beef Fajita Meat, Steak, Chicken, Salmon, Zucchini and Tomatoes, Broccoli Slaw, Roasted Okra, Roasted Brussel Sprouts, and Boiled Eggs for Breakfast.

 



 

Something Sweet!

So I have lots of people telling me they are craving something sweet, sweet equals sugar so you have to be careful.  But I am leaving you some Paleo Sweet Treats (key word treat, be responsible!) 

Coconut Pumpkin Muffins

(From Mark Sisson's, The Primal Blueprint Cookbook)

INGREDIENTS

1/2 cup coconut flour

1 tsp ground cinnamon

1/2 tsp ground cloves

1/2 tsp baking soda

1/2 tsp of salt

1/2 cup of steamed organic pumpkin (pureed in food processor)

6 eggs, beaten

4 tablespoons of Coconut Oil (or unsalted butter)

1/2 cup organic maple syrup or raw honey

1 tsp vanilla extract

RECIPE

Makes approx 12 serves (depending on who licks the bowl)

Preheat oven to 400F

Grease muffin pans with Coconut Oil or use muffin liners if you prefer.

Sift coconut flour, baking soda, salt and spices into a small bowl.

Stir to blend well and set aside.

Add pumpkin puree to a clean large mixing bowl, and one by one crack eggs separately mixing well between each.

Add melted coconut oil (or butter), maple syrup (or honey) and Vanilla extract and mix thoroughly. (Particularly fast if using Coconut Oil as it will want to harden!)

Add coconut flour mixture and blend well with a whisk to get rid of lumps, being careful not to OVERDO it.

Spoon into greased pan or cup liners to about 2/3rds full and bake for 15-18 minutes.

Turn onto wire rack to cool.

Peach Crumble 

(From Crystal Nelson's Blog)

I also made this same recipe with apples, delicious!  And Berries, Yummy!

Ingredients:

Filling:

4 fresh peaches, peeled and sliced, or 3 cups frozen peach slices, thawed

Topping:

2 C blanched almond flour

½ tsp sea salt

1 tsp ground cinnamon

½ tsp ground nutmeg

¼ C grape seed oil

1 Tb vanilla extract

Directions:

Preheat oven to 350 degrees.

Place peaches in an 8 inch baking dish.

For the topping, combine the almond flour, salt, cinnamon, and nutmeg in a large bowl.  In a medium bowl, whisk together the grape seed oil and vanilla extract.  Stir the wet ingredients into the almond flour mixture until coarsely blended and crumbly.  Sprinkle the topping over the fruit.  Cover the dish with aluminum foil and bake for 30 minutes.

Remove the foil and bake an additional 20 minutes or until the topping is golden brown and juices are bubbling.  Let the crumble cool for 30 minutes, then serve warm.

Erin Gray, at the gym is also a great resources, she is an excellent cook and has made some delicious Paleo treats for school functions (know one even knew that they were eating a healthy treat!)  Happy Eating!! : )

WOD 5/18

Warm Up

PVC Work
 3 rounds:
10 Tuck Jumps
10 Wall Ball

PVC Lift Class

WOD

"Thirty Something"

30 Front Squats
30 Push Press
30 Bench Press (on floor)
30 Clean and Jerk
30 Power Snatch
30 DeadLift
30 Cluster (clean and thruster)

WOD 5/16

Warm Up

PVC Work
25 Floor Wipers (w/ bar)
25 Pull ups
25 Walking Lunges (w/ plate OH)
2 min. max burpees
squat clean class

WOD

Partner WOD (95,65)

15 min. AMRAP

50 DUs (100 singles)
Squat Clean

WOD 5/12

Murph (scaled)

800m Run
20 pull ups
40 push ups
80 air squats
800m Run

Not your Momma's Okra!!!

Okay, so I love fried okra (but of course don't eat it any more).  Tonight I thought I would try to create a healthy version of my one time favorite side, and guess what I did!  I am super pumped, so I thought I would share.  Here is how....

Cut your okra.   Sprinkle with sea salt, pepper, garlic powder, onion powder, and toss with olive oil.  Bake in the oven at 400 until the okra starts to dry out and begins to turn slightly brown.  Then I tossed the okra and returned to the oven for a quick broil (until the okra began to get crispy).  It was delicious!!!! 

p.s.-Sorry there is not a picture, we ate it to fast! : )

Possibilities!

Love this story!!!http://vimeo.com/13441566

R.A.W. Runners

Next Week!

Sorry guys, but all 10:00 classes next week are cancelled.  DeWayne will be in class from 7:30-4:30.  All other classes are as scheduled.  Thanks for your understanding!

Pancake Recipe

These are the pancakes Andrea has been talking about!  They look YUMMY!  Thanks Andrea!

3 eggs beaten
1 cup almond meal
1/4 tsp baking powder
I wrap them around turkey or ham or with a slice of bacon....Or just eat plain.

WOD 5/9

WOD

Monotonous Monday 1

5 rounds:

15 Thrusters (95, 65)
15 Bar Facing Burpees

WOD 5/6

Warm-Up

2 rounds:

6 Burpees
10 Hollow Rocks
10 Tuck Jumps


WOD

15 min. AMRAP

3 DL (250, 175)
6 Push-ups
9 Box Jumps
Sprint to fence and back

WOD 5/4

WOD

20 HSPU
30 C/J (115, 80)
400m Run
30 C/J (115, 80)
400m Run

Paleo Diet!

http://youtu.be/uCFZoqmKf5M

Stolen Inspiration!

http://youtu.be/OtAdneAfzcc

Things to Give Up

Marqandangel.com

When you stop chasing the wrong things, you give the right things a chance to catch you.

So starting today…

1. Give up trying to be perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done. Read Getting Things Done.
2. Give up comparing yourself to others. – The only person you are competing against is yourself.
3. Give up dwelling on the past or worrying too much about the future. – Right now is the only moment guaranteed to you. Right now is life. Don’t miss it.
4. Give up complaining. – Do something about it.
5. Give up holding grudges. – Grudges are a waste of perfect happiness.
6. Give up waiting. – What we don’t start today won’t be finished by tomorrow. Knowledge and intelligence are both useless without action.
7. Give up lying. – In the long-run the truth always reveals itself. Either you own up to your actions or your actions will ultimately own you.
8. Give up trying to avoid mistakes. – The only mistake that can truly hurt you is choosing to do nothing simply because you’re too scared to make a mistake.
9. Give up saying, “I can’t.” – As Henry Ford put it, “Whether you think you can or you think you can’t, you are right.”
10. Give up trying to be everything to everyone. – Making one person smile can change the world. Maybe not the whole world, but their world. Start small. Start now.
11. Give up thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.
12. Give up setting small goals for yourself. – Many people set small goals because they’re afraid to fail. Ironically, setting these small goals is what makes them fail.
13. Give up trying to do everything by yourself. – You are the sum of the people you spend the most time with. If you work together, you will be far more capable and powerful than you ever could have been alone.
14. Give up buying things you don’t need. – Manage your money wisely so your money does not manage you. Do not spend to impress others. Do not live life trying to fool yourself into thinking wealth is measured in material objects. Read I Will Teach You To Be Rich.
15. Give up blaming others for your troubles. – The extent to which you can live your dream life depends on the extent to which you take responsibility for your life. When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life.
16. Give up making mountains out of molehills. – One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time? Three years? Five years? If not, then it’s not worth worrying about.
17. Give up trying to live up to the expectations of others. – Work on it for real and exceed your own expectations. Everything else will fall into place.
18. Give up the ‘easy street’ mentality. – There is too much emphasis on finding a ‘quick fix’ in today’s society. For example taking diet pills to lose weight instead of exercising and eating well. No amount of magic fairy dust replaces diligent, focused, hard work.
19. Give up making promises you can’t keep. – Don’t over-promise. Over-deliver on everything you do.
20. Give up letting your thoughts and feelings bottle up inside. – People are not mind readers. They will never know how you feel unless you tell them.
21. Give up beating around the bush. – Say what you mean and mean what you say. Communicate effectively.
22. Give up avoiding change. – However good or bad a situation is now, it will change. That’s the one thing you can count on. So embrace change and realize that change happens for a reason. It won’t always be easy or obvious at first, but in the end it will be worth it.
23. Give up your sense of entitlement. – Nobody is entitled to anything in this world. We are all equal. We breathe the same air. We get what we give. We get what we earn.
24. Give up waiting until the last minute. – Those who fail to plan, plan to fail.
25. Give up being dramatic. – Stay out of other people’s drama and don’t needlessly create your own.
26. Give up being anti-athletic. – Get your body moving! Simply take a long, relaxing walk or commit 30 minutes to an at-home exercise program like the P90X workout.
27. Give up junk food. – You are what you eat. Read The 4-Hour Body.
28. Give up eating as a means of entertainment. – Don’t eat when you’re bored. Eat when you’re hungry.
29. Give up foolish habits that you know are foolish. – Don’t text and drive. Don’t drink and drive. Don’t smoke. Etc.
30. Give up relationships with people who bring you down. – Saying “no” to right people gives you the time and resources required to say “yes” to right opportunities. Spend time with nice people who are smart, driven and likeminded.
31. Give up being shy. – Network with people. Meet new people. Ask questions. Introduce yourself.
32. Give up worrying about what others think of you. – Unless you’re trying to make a great first impression (job interview, first date, etc.), don’t let the opinions of others stand in your way. What they think and say about you isn’t important. What is important is how you feel about yourself.
33. Give up trying to control everything. – Life is an unpredictable phenomenon. No matter how good or bad things seem right now, we can never be 100% certain what will happen next. So do you best with what’s in front of you and leave the rest to the powers above you.
34. Give up doing the same thing over and over again. – In order to grow, you must expand your horizons and break free of your comfort zone. If you keep doing what you’re doing, you’ll keep getting what you’re getting.
35. Give up following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile. Don’t find the easy way out. Do something extraordinary.
36. Give up persistent multi-tasking. – Do one thing at a time and do it right.
37. Give up thinking others are luckier than you. – The harder you work, the luckier you will become.
38. Give up filling every waking moment with commitments and activities. – It’s okay to be alone. It’s okay to do nothing sometimes. Think. Relax. Breathe. Be.
39. Give up making emotional decisions. – Don’t let your emotions trump your intelligence. Slow down and think things through before you make any life-changing decisions.
40. Give up doing the wrong things just because you can get away with it. – Just because you can get away with something doesn’t mean you should do it. Think bigger. Keep the end in mind. Do what you know in your heart is right.
41. Give up focusing on what you don’t want to happen. – Focus on what you do want to happen. Positive thinking is at the forefront of every great success story. If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.
42. Give up taking yourself so seriously. – Few others do anyway. So enjoy yourself and have a little fun while you can.
43. Give up spending your life working in a career field you’re not passionate about. – Life is too short for such nonsense. The right career choice is based on one key point: Finding hard work you love doing. So if you catch yourself working hard and loving every minute of it, don’t stop. You’re on to something big. Because hard work ain’t hard when you concentrate on your passions. Read The 4-Hour Workweek.
44. Give up thinking about the things you don’t have. – Appreciate everything you do have. Many people aren’t so lucky.
45. Give up doubting others. – People who are determined do remarkable things. Remember, the one who says it can’t be done should never interrupt the one doing it.
46. Give up fussing with every beauty product on the market. – Good looks attracts the eyes. Personality attracts the heart. Be proud to be you. That’s when you’re beautiful.
47. Give up trying to fit in. – Don’t mold yourself into someone you’re not. Be yourself. Oftentimes, the only reason they want you to fit in is that once you do they can ignore you and go about their business.
48. Give up trying to be different for the sake of being different. – Nonconformity for the sake of nonconformity is conformity. When people try too hard to be different, they usually end up being just like everyone else who is trying to be different. Once again, be yourself.
49. Give up trying to avoid risk. – There’s no such thing as ‘risk free.’ Everything you do or don’t do has an inherent risk.
50. Give up putting your own needs on the back burner. – Yes, help others, but help yourself too. If there was ever a moment to follow your passion and do something that matters to you, that moment is now.

And remember, mistakes make us human, failures help us grow, hope keeps us going and love is the reason we’re alive. So keep learning, loving and living. Never give up on yourself.

Everything You Know About Nutrition is Wrong!

This is a great article in Men's Journal!  Check it out!

http://rawtrainingpgh.files.wordpress.com/2011/02/everything-you-know-about-nutrition-is-wrong-mens-journal.pdf

WOD 5/2

Warm Up

PVC Work
20 slamballs
10 T2B
20 KB Swings

WOD

Nancy

5 rounds for time:

400m Run
15 OHS (95,65)

Not Gourmet, Just Good Fuel!

Lots of you have been asking me about what I eat for lunch because you have had trouble eating healthy while on the go.  This can be an issue if you are not prepared, so a key to eating healthy is to always be prepared.  Here is what I do...

1.  Pack a small cooler and take it everywhere.  I keep it packed with sparkling water, almonds, lunch meat (the in-house roasted turkey from HEB or Whole Foods), veggies, and/or fruit.

2.  Always cook extra, then you can have left-overs for lunch.

3.  When I do not have left-overs and/or I need a quick lunch I pack about 1 cup of Sunburst Tomatoes (they are YUMMY!), 3 oz. of turkey, 2 cups of chopped broccoli with close to a tablespoon of vinaigrette,  and a small package of organic carrots.  The turkey is my protein, the veggies are my carbs, and the vinaigrette is my fat. (If I am still hungry I add 3-6 almonds and drink more water.)

I love good food as much as the next gal, but I have learned that my meals do not always have to be gourmet, it just has to be good FUEL!

Summer Shape-Up Challenge!

Get summer ready with the Roustabout Workout Summer Shape-Up Challenge.  The Roustabout tribe (coaches and members) are always ready to support and encourage you as you set out to make a healthier you!

Over the course of the six-week challenge, you will receive weekly emails, text, and/or notes that will help you assess your current eating and activity habits, set your personal goals, and identify the things you can change that will lead you to better results.  The Roustabout Crew will help you track your progress and make adjustments using your food and activity log.

The Details:

·         The challenge starts on Saturday April 30^th and runs through Saturday June 11^th.

·         $30 will get you all the information and help you will need to succeed (Challenge 1 is $30, Challenge 2 is FREE)

·         Two Challenges= Two ways to WIN!!

The Challenges and the Prizes:

1.    The participant that has the highest percentage of weight loss gets the month of July for FREE!

2.    Who can get 200 pull-ups done in six-weeks?  (You may use the bands, pull-ups must be done before or after class, and pull-ups during a WOD do not count.)  If you do your name goes in the hat for a FREE month of workouts!

How to Participate:

Challenge 1:

1.    Attend the Nutritional Seminar and weigh in on Saturday, April 30^th after our 10:00 WOD.

2.    Take “before” picture.

3.    Keep a food and activity log and turn it in weekly for Kendall to review. (This is a must to be eligible to win!)

4.    Attend a minimum of 2 classes per week.

5.    Attend the weigh in and results announcements on Saturday, June, 11^th.

Challenge 2:

1.    Do the work BABY!

WOD 4/30

Warm-Up

Run 400m (forwards, backwards & sideways)

3 Rounds:
10 air squats
10 sit-ups
10 push-ups

PVC Work:
thruster
dead lift
clean/jerk
weighted lunges

WOD

3- 6 min. AMRAP

1) 5 Thrusters (95,65)
    5 DL (95,65)
    3 Burpees

2) 15 DUs (or 30 singles)
    3 C/J (95,65)

3) Sprint to cone and back
    4 Weighted lunges (95,65)

WOD 4/27

Warm Up

Follow the Leader with DeWayne

WOD

3*3*3*3....3 rep. max DL
2 min. max wall ball
2 min. max side to side w/ med ball
2 min. max GHD sit-ups
Death by Pull-ups
     1st min. = 1 pull up
     2nd min.= 2 pull ups
     3rd min.= 3 pull ups...

WOD 4/25

Warm Up

PVC Work
Practice Power Cleans and Hang Power Snatch
20 good push-ups
20 good squats
20 slamballs

WOD

800m run
30 C/J (135/95)
30 Hang Power Snatches (75,55)
800m run

WOD 4/23

Warm Up

PVC Work
Practice/Review all of today's movements

WOD

25 min. AMEAP (As Many EGGS As Possible)

*  rope climb                              *hose dray
* push-ups                                  *weighted run
* sit-ups                                      *squats
* 400m run                                 * lunges
* inch worm                                * dips
* burpees                                    * box jumps
* yo-yos                                     * KB swings
* tire flips                                    * GHD sit-ups/back ext.
* tire throws                                * HSPU

WOD 4/22

WOD

"Jesus"

14 Rounds (95,65)

10- DL
10- Squat Cleans
10-Push Press

50 ft. Walking lunges with bar on your back.
The bar only touches the ground on Rds. 3,7, & 9
that's when you do 7 turkish get ups (53,35)

Shhh! The Keller's ate Pancakes!

Okay, so it is not what you think, we ate Coconut Pancakes (another Recipe from Mark Sisson's, The Primal Blue Print).  These pancakes are delicious for breakfast or an afternoon snack (that is when DeWayne likes them best).  I have tried many, many, many, primal pancake recipes (sometimes you just want a pancake) and this one is by far the best!  I feel like I am really eating a pancake!   (I do use a little honey instead of syrup.)  Mack even told me they are better than the O.S.T.!  YUMMY!!!

So why not pancakes made with flour?  And why not bread, pasta, after all you can get whole grain?  Very simply put wherever and whenever people started to replace their diet with grains rather than meat, fruit, vegetables, seeds, and nuts (think hunter-gather) health problems occurred.  These included vitamin deficiencies, shorter life spans, osteoporosis, anemia, infections, and so much more.  Then came the Industrial Revolution with it's white flour, cereals, refined sugar, and canned food and hello a dramatic rise in high blood pressure, adult on-set diabetes, heart disease, obesity, ADD, cancer, and the list goes on and on.  Coincidence, I don't think so!

WOD 4/20

Warm Up

PVC Work

"PVC Fran"

21-15-9
Thruster
Pull ups

WOD

400m Run
30 C/J (85,65)
30 SDHP (85/65)
30 Back Squats (85,65)
400m Run

WOD 4/18

Warm Up

PVC Work
Run 400m
3 Inch Worm Push Ups
20 Air Squats (against wall/pole)
Practice OHS

WOD

10 min. AMRAP

60 Bar-facing Burpees
30 OHS (115, 90)
10 Muscle Ups (pullups)

Scaled: 

20 min. AMRAP

30 Bar-facing Burpees
15 OHS
10 Pullups

WOD 4/16

Warm Up

50 DUs (or 100 singles)
    * misses count
25 V-ups (50 situps)
50 squats
25 game style push ups
50 walking lunges

WOD

20 AMDAP

Run 400m
Rest 2 min.

Repeat

Keller's Kitchen for the week of 4/17/11

What's on the menu for this week?

• Egg Muffins (these were inspired by a recipe in Mark Sisson's, The Primal Blueprint Cookbook)- I stuffed mine with mushrooms, turkey bacon, spinach, bell peppers, and onion.  Place what you want in your muffin cups, poor egg on top, and bake until done.  Store them in the fridge and heat up on the run.  So simple!
• Steamed Apples-This is a great alternative to over processed, full of sugar apple sauce.  Slice your apples, sprinkle with cinnamon, place in a steamer (very inexpensive and a must have kitchen item) until soft, toss with honey (I like them just fine without the honey, but my kids prefer them tossed with a little bit of honey), and enjoy this sweet treat!
• Grilled Chicken Breast- DeWayne actually had a little extra time last Thursday, so he grilled some chicken.  We have learned a few things (thanks to John Montague) that have made our grilled chicken so much better, fillet your chicken, rub with olive oil, and season.  We also love to grill it on our "Little Smokey."
• BBQ Pork Tenderloin (also inspired by Mark Sisson's, The Primal Blueprint Cookbook)-One of the hardest things for me to give up when we first changed our eating habits was BBQ sauce.  I put it on everything (and I mean everything) because it was fat free (back then I thought that equalled healthy).  Have you ever read the label of  bottled BBQ sauce or ketchup?  Not so healthy!  Thanks to Mark Sisson's cookbook, I can again enjoy my BBQ sauce, minus the junk of course (and it taste good too)!  Okay, back the the tenderloin, I prepared it all and will put it in the oven Monday at 4:00 and it will be delicious by the time we finish our evening classes!  See there is no excuse to eat junk!
• Roasted Brussels Sprouts-Love these!!!  Cut your brussels sprouts in half (don't forget to cut the end off), saute' over med./high, with a little olive oil, sea salt, pepper, onion powder, garlic powder, when they start to brown turn the heat down to low (and sometimes off), cover, and let steam until soft.
• Roasted Sweet Potato Chunks-So easy, so yummy, and a great post workout snack!  Chunk your potatoes, toss with olive oil, sea salt, pepper, and broil until soft (about 25-30 minutes).
• Zucchini and Tomatoes-This recipe is inspired by one of my very favorite John Montague recipe's, but mine never turns out as good.  So ask him at the gym how to make it.
• Broccoli, Green Onion, Cabbage Slaw- I actually got this recipe from this month's, Natural Awakenings Magazine (It is a free magazine, so look for it!  If you can't find it talk to Roustabout Member, Olivia because she works for the mag).  I did not have all the stuff for it, so I used what I had.  It is pretty tasty!

On a side note staying hydrated is so important!  There are so many benefits to drinking water from increased athletic performance to healthy skin.  To help me get enough water each day you will find me sipping (more like guzzling) on sparkling water.  There are lots of flavors out there with out artificial sweeteners, caffeine, calories, or sodium.  So find one you like! 

I also dare you to switch out your full of sugar sport drinks for coconut water.  It will help you stay hydrated, has more potassium than a banana, and does not have any of the dyes, sugar, and other junk that you will find in those sport drinks that some of you like to bring to the gym (not to mention any names, ERIC).  DRINK UP!

So there you have it, this week's meals cooked and ready to go!  It takes a little time up front but so worth it!  It makes me feel good knowing that I am going to feed my family good food that is good for them!  Don't forget to check the facebook page for pictures!

WOD 4/15

Warm Up

10 Abmat Situps
Drag 5 lb. wt. with feet (there and back)
x3

WOD

5 min. max reps.:

DL (225, 155)

12 min. AMRAP

5 Side to Sides with Med. Ball
5 SDHP
Run to cone, do 1 burpee, and run back

WOD 4/14

Warm Up

PVC Work
Yo-yos x2
20 Pull ups
10 Tire Flips

WOD

400m Run

30-Salt bag or KB Swings (40)
30- Box jumps (24, 20)
30-Wt. Sit ups (25, 20)

(3x)

400m Run

WOD 4/12

WOD

8 min. AMRAP

6 Thrusters (95,65)
6 OHS (95,65)
Carry wt. OH to cone and back

3 min. rest and then repeat.

WOD 4/11

Warm Up

PVC Work
30 KB Swings
20 Push-ups
30 Sit-ups
30 Air Squats
400m Run (200 forward/200 backward)

Skill Work

Deadlift 85% of max. weight

5 rounds of 3 reps

WOD

"The Chief"

3 min. rounds of:

3 Hang Cleans (115, 95)
6 Push-ups
9 Squats

5x with one minute rest between each 3 minn.

Kendall's Kitchen

So many of you have been asking what we eat, so I am going to start sharing (at least once a week, at least that is my goal).  As many of you know I cook most of our food for the week on Sunday.  Today I fixed stuffed bell peppers, bacon broccoli salad, skirt steak for beef fajitas (with romaine lettuce instead of a tortilla) and beef stir fry, scrambled eggs with spinach, mushrooms, turkey bacon, tomatoes, and onions, salsa, guacamole and boiled eggs.  I also cut up zucchini, bell peppers, onions, brussel sprouts, carrots, and broccoli to be used for a snack or steamed side.  I always buy a rotisserie chicken on Saturday at the grocery store for a quick protein packed snack, lunch or dinner.  Finally, I keep lots of washed and cut up fruit for snacks for my kids along with a variety of nuts and seeds (NO PEANUTS!).

Many of you are asking do her kids really eat this?  The answer is YES because they do not have a choice!  We do not prepare separate meals for our kids and guess what, if they are hungry they will eat it and even learn to love it.  I hope I don't upset anyone, but it is important to realize that you are creating habits that your children will carry with them into adulthood.  The bottom line is if they learn to eat junk now they will eat junk as adults (and we know that there all kinds of health risk associated with that), but if they learn to eat the "good stuff" now they will grow into adults that eat healthy and are healthy!

Check out our facebook page to see the pictures!

WOD 4/9

WOD

10-9-8-7-6-5-4-3-2-1

Back Squat (135,95)
KB Swings (53,35)
Pull-ups

WOD 4/8

Warm Up

PVC Work
10 Burpee Pull-ups
Farmer's Walk (35,25) to gate
Waiter's Walk (35,25) from gate
20 Lunges w/ DB

Skill Work

Practice handstand walk
Med. ball cleans

WOD

15-12-9-6

Front squat (115, 75)
Toe 2 Bar
400m Run

WOD 4/6

Warm Up

PVC Work

1 min. at each station:

     box jumps
     sled push
     tire flip
     tire pull

x2

WOD

5 min. AMRAP

Squat clean and jerk   (165, 110)

WOD 4/4

Warm Up

20 Slamballs
10 DB Thrusters

Strength Work:  practice Hang Cleans
Skill Work:  practice L-sits on parallettes

WOD

Run 1 mile

50 Pullups
75 Air Squats
100 Situps (use abmat if available)

Run 1 mile

(pullups, squats, and situps can be split up and done in any order)

WOD 4/2

Warm Up

PVC Work
20 Slamballs
20 Situps to standing
20 Goblet Squats
400m Run

WOD

2 minute max:

Pullups
Squats
Pushups
Situps
Box Jumps

WOD 4/1

WOD

This is my plate!

(45,25)

400m Wt. Run
20 Wt. Pushups
20 OHS w/ plate
20 Wt. Situps
20 Overhead Box Step-ups
400m Wt. Run

WOD 3/31

WOD

400m Wt. Run (45,25)
20 Deadlift (255,155)
20 Pullups
20 Burpees
20 Med. Ball Situps
400m. Wt. Run (45,25)

WOD 3/30

Warm-Up

PVC Work
Run 800m
Group Tire Carry (to gate and back)
20 T2B or 10 Skin the Cat

WOD

15 min. AMRAP

9 dead lift (155)
12 push ups
15 box jumps (24'')

Post WOD Skill Work

30 pull ups
20 pistols
10 HSPUs

WOD 3/29

Warm-Up

PVC Work
10 HSPU
10 Slamballs
10 Tire Flips

WOD

"Jack"

20 min. AMRAP

10 push press (115, 80)
10 KB swings (53, 35)
10 box jumps (24, 20)

WOD 3/28

Warm-Up

PVC Work- practice C/J and Snatch
20 Slamballs
20 Med-ball catch w/ partner (wall ball style)
20 Hollow Rocks

WOD

50 game-style pushups (hands come off the ground)
50 sit-ups

3 Rounds:

Run to fence and back
20 ground to overhead (115, 80)
              (C/J and/or Power Snatch)

WOD 3/25

Warm-Up

PVC Work
20 Parallette Push-ups
800m Run
20 Dips (ring or wall)

WOD

(95/65)

20 Thrusters
20 SDHPs
20 Push Press
20 Front Squats

At every minute, do 4 burpees.

WOD 3/24

Warm-Up

PVC Work
250m Row
40 Abmat Sit-ups
30 Air Squats
20 Push-Ups
10 HSPU

WOD

"Helen"

400m Run
21 KB Swings (53/35)
21 Pull-ups

x3

WOD 3/23

Warm-Up

PVC Work
250m Row
20 Pullups
20 Toe 2 Bar
50 Air Squats

WOD

"Fight Gone Bad" Kinda

3 rounds of 5 one-minute stations:

         Box Jumps
         KB Swings (53/35)
         Push Press (75)
         SDHP (75)
         Sled Run

Keep continuous count of reps.  between stations.  Number will be recorded during one minute rest after each round and totaled at the end.

WOD 3/22

Warm-Up

PVC Work

WOD

7-4-7

7 deadlift
4 push press
7 back squat

x 7 rounds

WOD 3/21

Warm-Up

PVC Work
Learn one arm snatch & push press
50 DUs or 100 singles
40 Hollow Rocks
30 PVC Thrusters
20 Pushups
10 Pull ups

WOD

30 burpees
Run to gate and back
50 DB snatch
Run to gate and back
50 DB push press
Run to gate and back

WOD 3/19

Warm-Up

PVC Work

WOD

Fun Run- jog one mile, not for time
Play-  work on things learned this week
Stretch- SLOW

WOD 3/18 B

Warm-Up

Row 200m
PVC Work
10 Tire Flips
Run to gate- forward
Run back- backwards

WOD

4- person teams

1- run to fence and back
2- slam balls
3- box jumps
4- kb swings

3 rounds

WOD 3/18 A

Warm-Up

PVC work- shoulders/push press
50 Double Unders (DUs) or 100 Singles
20 Slam Balls
50 KB or DB Squats (goblet squats)
50 sit-ups

WOD

"Cindy"

20 min. AMRAP

5 pull ups
10 push ups
15 air squats

Roustabout Workout Nutrition

Don't Eat Junk!

Basically it is that simple!  Ditch the sugary, starchy, artificially sweetened junk that America has become addicted to and eat REAL FOOD.  Eat garden vegetables (think green), some fruit, lean meats (and seafood), nuts and seeds, little starch and NO SUGAR!

NO-bread, potato, rice, oatmeal, legumes (that includes peanut butter), refined sugar, or artificial sweetener (I promise you can do it!)

Helpful Hints:

• You will basically find all you need on the perimeter of the grocery store.
• Eat often (at least 3 meals and 2 snacks per day)
• Don't fear fat! (This was a hard one for me!)
• Try to eat a protein, carb (from vegetable or fruit), and a fat together at every meal and/or snack.  (This keeps your body at homeostasis, which is good.)
• When you cook, cook extra.  This will allow you to always have REAL FOOD ready.
• Take snacks everywhere!
• When you are trying to lose weight, you must have fat, but think small amounts.  Eat all the veggies you want!
• Peanut butter is BAD, but Almond butter is GOOD!
• Take a quality fish oil on a daily basis.  (I take Carlson)
• Write it down (and I mean everything)!  If you keep a journal it will hold you accountable.  This is also the only way I can help you reach your health and fitness goals.

                             Remember, you have 1 hour with us and 23 to mess it up!





Resources:

• The PaleoSolution by Robb Wolf
• Paleo Diet  by Loren Cordain
• The Primal Blueprint by Mark Sisson (He has a great cookbook, too!)
• Movie:  "Food INC."
• YouTube video:  "Paleo in a Nutshell Part 1:  Food"
• http://www.marksdailyapple.com/
• http://www.journal.crossfit.com/
• http://www.justlikemomnevermade.blogspot.com/
• http://whole9life.com/
• http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
• John Montague (He has delicious recipes that are healthy too!)
• Kendall Keller (I love to talk food!  If I don't know the answer, I will try to find it)

                          It is a Lifestyle NOT a Diet!



WOD 3/17

Warm-Up

PVC Shoulder Stretch
Handstand Work
15 Sit-ups to standing
15 Slamballs
15 Squats- SLOW

PVC Work-
   cleans
   sumo deadlift highpull (SDHP)
   overhead squats (OHS)

WOD

Run 400m
30 Power cleans (85/65)
Run 400m
30 SDHP (85/65)
Run 400m
30 OHS (85/65)
Runn 400m

WOD 3/16

Warm-Up

PVC Work- practice Bear Complex
Wildcatter Relay
Tire Flip Relay

WOD

10 reps. of Bear Complex

     clean
     front squat
     push press
     back squat
     push press

You cannot put the bar down until the end of the rep.

WOD 3/15

Warm-Up

PVC Work
Power Clean Class
Cindy (2 rounds)
    5 pullups
    10 push ups
    15 air squats

WOD

Deck 'O' Cards

clubs= goblet squats
spades= dips (ring or wall)
hearts= toe 2 bar (T2B)
diamonds= burpees
joker= 400m run

Ace= 1 rep
Faces= 10 reps

WOD 3/14

Warm-Up

PVC Class
    push press
    thrusters
    dead lift
Fran (w/ pvc pipe) 10 min. max
      21-15-9

      thrusters
      pull-ups
Find dead lift weight

WOD

15 min. AMRAP w/ partner

10 box jumps
15 KB swings (53, 35)
20 dead lift  (185, 155)

Partner runs lines (yo-yos) until other partner finishes a round.  One point for each complete round and complete set of lines.

WOD 3/12

Warm-Up

Air Squat Class
PVC Class

WOD

20 min. AMRAP

5 DB or KB thrusters
10 travelling burpees
15 sit ups

WOD #1

WOD

20 min. AMRAP

5 power snatch (95, 65)
6 box jumps
5 push press (95, 65)
6 back squats (95, 65)
Run to yellow pipe

3/9/11

WOD

500m row

Warm Up

Death by Clean and Jerk (115, 95)

1st min.- 1 C/J
2nd min.- 2 C/J
3rd min.- 3 C/J
4th min.- 4 C/J
...until you can't get them all within a minute.

Spring Break Boot Camp!

Come get your booty kicked everyday during Spring Break at 10:00!  We will be at our new location!

3/7/11

Warm Up

PVC Work
30 DU's
10 Pistols (5 each leg)
30 Air Squats
20 Deep PU's

WOD

20 min AMRAP

3 push press (115, 75)
6 SDHP (70, 53)
9 burpees
100m run

3/4/11

WOD

400m run
15 squat snatch
10 hollow rocks
15 SDHP

x3

3/2/11

WOD

Heavy 7-4-7

7 deadlift
4 push press
7 back squat

2/28/11

WOD

"Adam"

10 burpees
10 pullups
10 kb swings (53,35)

x 10

Modified:  Pair up and one partner completes one round and then the other partner goes until rounds completed.

2/7/11

Warm-Up

PVC Work
10 push ups
10 sit ups
10 air squats
bear crawl
10 pull ups

x2

WOD

400m run
50 DUs (100 singles)

10-1 hang cleans  (descending)
1-10 back squats  (ascending)

50 DUs (100 singles)
400m run

1-31

Warm-Up

PVC Work
20 Slamballs
15 GHD Sit-ups
10 DB Thrusters
10 T2B

WOD

2000m Row
DL (dead lift):  5000 lbs.
PP (push press): 2000 lbs.

(You choose weight and calculate number of needed reps)

Burpees until time runs out.  Winner is person who has most burpees completed.

20 minute maximum

Scaled:  1000m Row
             2500 lb. DL
             1000 lb. PP

15 minute maximum

1-26

Warm-Up

50 sit-ups
40 KB swings
30 lunges (15 each leg)
20 slamballs
10 sec. static hang (x3)

WOD

800m Run
200m Farmer's Carry (70/53)

x3

1-24

Warm Up

50 sit-ups
40 KB swings
30 lunges (15 each leg)
20 slam balls
10 sec. static hang (x3)

WOD

Fran Squared

21-15-9

Thrusters (95,65)
Pull Ups

Group A goes and rests while Group B goes and then repeat.

1-21

Warm-Up

Warm up with DeWayne

WOD

15 min. AMRAP
(65, 55)

3 snatch balance
6 box step-ups w/ weight
9 push press

1/19

PVC Work
200m run
Air Squat Form practice
200m run
Push-up form practice
100m run
squat practice
100m sprint x3

WOD

3 sets of 6 reps

deadlift*
back squat*

*should be 65% of 1 RM (rep. max.)

For time:

1 big lap
20 KB swings
400m run
100m walking lunges (knee touches ground)

1/17

Warm Up

PVC Work

400m Run
12 Lunges (6 each leg)
10 Slam Balls
10 Overhead Squats
10 Box Jumps
*all with Med. Ball

WOD

"Elizabeth"

21-15-9

Squat Cleans (135/95)
Ring Dips

1/10/2011

Warm-Up

PVC Work
250m row
30 med. ball sit ups
20 push ups
10 pull ups
30 air squats
15 GHD back extensions

WOD

3 Person Teams

21-15-9

T2B (toe to bar)
Sandbag Thruster (60/45)
Burpees

1/7/2011

Warm-Up

PVC work
Med. ball toss w/ partner
Overhead walking lunges (to cone and back with 10 lbs.)
20- knees to elbows
20- slam balls

WOD

3-  5 min. rounds (1 min. @ each station) and 3 min. rest in between

Row
DB Squats
Box Jumps
Push Press
SDHP (sumo deadlift high pull)

Continuous count of reps (calories on rower) for each round.

WOD

5 burpees
10 sit-ups
20 hollow rocks
200 m sprint

x4