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.