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