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Spinach has an extremely high nutritional value and is rich in vitamins A, B2, C and K, iron, calcium and potassium. It is definitely a great nutrient and should be always found in your hopping cart! Try out stuffed spinach chicken rolls for a healthy meal. Stay tuned for more #Paleo nutrition.
Sunday May 10, 2015 QOD: “The measure of who we are is what we do with what we have.” – Vince Lombardi Today’s Competitor Class Programming a. Push press/tall jerk. From the floor. 6×1. Difficult load. b1. Kb front squat 4×5 b2. 1 leg dl 4x5pl b3. Pause fs 4×3 difficult load b4. Rebound box jump 4×4 building height, quite landing c. Sprints. Over lateral boundary. Down back down turn end d. For time Run 400m 25 wallballs Run 400m 25 burpees Run 400m 25 hspu #CrossFit #PersonalTrainer #WOD
Saturday May 2, 2015 QOD: “Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi Today’s CrossFit Class Programming Partner WOD: Run 800m together 100 Burpees over partner holding plank 100 Box Jumps, while partner holds handstand 100 Goblet Squats, while partner holds plate overhead Run 800m together Scaled – step ups, while partner holds side plank, 16/12, 25/10 Rx – 24/16, 45/25 Competitor – 30/24, free standing handstand hold, 32/24, 45/25 Today’s Competitor Programming a. Emom PC + jerk. Working up in loads so you’re @ 70/75% at the 5 min mark. 15 min b1. Bi curl sup x4 + pronated x4 b2. kb push up 4×8 b3. Chest to bar x5 Chin up x7 then kipping pull up x9. 4 sets b4. Weighted dips 4×5 b5. Strict mu. 2/1. X4 c. Turkish get up x4 total. Heavy c2. Back ext 4×12 weighted #CrossFit #PersonalTrainer #WOD
Monday, April 20, 2015 QOD: “I know where I’m going and I know the truth, and I don’t have to be what you want me to be. I’m free to be what I want.” – Muhammad Ali Today’s CrossFit Class Programming Strength WOD: Squat Clean and Jerk 8, 6, 4, 2 WOD: 8 min AMRAP 9 Overhead Squats 12 Box Jumps 15 AbMat Situps Scaled – 75/45, step ups Rx – 115/75, 24/20 Competitor – 135/95 #Crossfit #Bmore #PersonalTrainer
Berries are very nutritious and are loaded with fiber, which helps you eat less. Berries top the charts in antioxidant power, protecting your body against inflammation and free radicals. Mixed berries make a great snack when mixed with full fat coconut milk. Stay tuned for more #Paleo nutrition or visit http://goo.gl/j55GY5. #CrossFit
Friday, April 3, 2015 CrossFit WOD: Cash-in: 500m Row 21 Deadlifts (185/135) 21 HR Push Ups 100 DUs 15 Deadlifts (185/135) 15 HR Push Ups 75 DUs 9 Deadlifts (185/135) 9 HR Push Ups 50 DUs Scaled – 155/95, SUs Competitor – 225/155 Strength/Skill: 12min to achieve a new Max Height Box Jump. scaled – max height jump to stacked plates
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