Potassium

1447736621327.jpeg

A. Every 2.5 minutes for 5 rounds: 

  5 RDL's + 10 Strict Dips (ring/boxes/matador) 

B. Every 6 minutes, one round of each:

1. 2 Rounds:

16/12 Cal Row

8 Front Squats (95/65)

2. 2 Rounds:

   16 Burpees over the Bar

  8 Front Squats 

3. 2 Rounds:

 16 Russian KB Swings (70/53)

   8 Front Squats (95/65) 

Sources 

Vegetables: avocado, acorn squash, spinach, chard 

Potatoes: sweet potato 

Beans and Legumes: white beans, black beans, edamame 

Dairy: kefir, full fat yogurt 

Fish: wild caught salmon

Fruits: banana, pomegranate, watermelon, beets, coconut water 

Special Note: potassium intake needs to balance sodium intake. Our ancestors likely consumed 10x more potassium than sodium in their primal diets. This balance will especially aid in balancing blood pressure 

 

 

Thursday

1458967366335.jpeg

A. EMOM 10:

   1. 8 Walking Lunges (one DB/KB per hand, farmer carry style)

   2. 12 Ring Pushups 

B. 25 Wall Balls (20/14)

    100m Farmer's Carry (45's/25's)

   25 Wall Balls (20/14)

    800m Run

   25 Wall Balls (20/14)

  100m Farmer's Carry (45's/25's)

  25  Wall Balls (20/14)

Wednesday

There will be another little girl running around the gym soon! Congrats to the Graham's! 

There will be another little girl running around the gym soon! Congrats to the Graham's! 

A. Every 75 seconds for 10 rounds (5 each)

   1. 8 Good Mornings 

   2. 8 Strict HSPU's 

B. 5 Rounds:

   40 Double Unders

    10 Pullups

    4 Power Cleans (185/125)

Holbrook

HeroJasonHolbrook.jpg

Holbrook

10 Rounds: 

5 Thrusters (115/80)

10 Pullups

100m Run

Rest 1 minute 

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Tuesday

Congrats Dr Tony on finishing the Catalina Triathlon!

Congrats Dr Tony on finishing the Catalina Triathlon!

 

A. Every 2 minutes for 6 rounds:

    Front Squat

   5x60, 3x70, 3x75, 2x80, 2x85, 2x85 

B. 12 minute AMRAP:

   80 Double Unders

   40 Wall Balls (20/14)

   20 Burpees over Parallette (facing)

  

Monday

1428118951478.jpeg

A. Every minute for 10 minutes:

1 Power Snatch

B. 21-15-9 reps:

   Power Snatch (95/65)

   HSPU's

 

Endurance 

Every 8 minutes for 4 rounds:

1. Row for 5 minutes for Meters 

2. 1200m Run

3. Row 5 minutes for Meters 

4. 1200m Run 

Saturday

1429770488353.jpeg

A. Power Snatch + OH Squat 

    4x3 @70%

B. Snatch

    5x2 @70, 75, 80, 85, 85%

C. Clean 

  5x2 @80%

D. Push Press off the Back

  4x3 @75%

 

10am WOD

6 Minute Wall Facing HS Hold*

*any break: 800m Run + 20 Pullups

35 min CAP

Wednesday

7928288_orig.jpg

A. Every 2 minutes for 5 rounds:

    3 Tap n Go Power Cleans + 8 Pistols 

B. 6 Rounds:

400m Run

10 Power Cleans (135/95)

 

Thanksgiving Schedule

Monday and Tuesday normal schedule 

Wednesday 11/22: 6am, Noon, 3:30, 4:30 and 5:30pm classes (same schedule as a typical Friday)

Thursday 11/23 No Classes

Friday 11/24: 10am WOD 

Saturday and Sunday normal Schedule 

Tuesday

1448602096046.jpeg

 

A. Every 2 minutes for 5 rounds:

    Deadlift 

   8x60, 6x70, 4x75, 2x80, 2x85%

B. 15 minute AMRAP:

    25 KB Swings (53/35)

    25 Ring Dips

    50 Double Unders 

 

 

Thanksgiving Schedule

Monday and Tuesday normal schedule 

Wednesday 11/22: 6am, Noon, 3:30, 4:30 and 5:30pm classes (same schedule as a typical Friday)

Thursday 11/23 No Classes

Friday 11/24: 10am WOD 

Saturday and Sunday normal Schedule 

Saturday

 

A. Power Snatch + OH Squat 

    4x3 @70%

B. Snatch

    4x3 @70, 75, 80, 80

C. Clean 

  4x3 @75%

D. Push Press off the Back

  4x3 @75%

Coffland Make-Up

or

2 Rounds:

1000m Row

40 Wall Balls (20/14)

50 Situps