WOD:
CrossFit Total
Backsquat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
CTD: 7/22/14
OnRamp:
3 Rounds for time:
800m run/row
15 medicine ball cleans
20 push press
Forging Elite Fitness in Ishpeming, MI
by Jill
by Jill
*The Wendler 5/3/1 info session is tonight @ 5:00pm with Meg.
*WOD and OnRamp classes will be held tomorrow (Friday) as well as today.
Strength
1RM Bench press
-then-
WOD
AMRAP in 15min of
5 Deadlifts 225/155#
10 Ring dips
150m Row
OnRamp:
For time:
40 burpees
50 thrusters
30 pull-ups
What’s Not Hot: Ramen noodles
A study recently published in The Journal of Nutrition found that South Korean women who are heavily processed “instant noodles” at least twice a week were particularly prone to develop metabolic syndrome, an undesired state of health characterized by high blood sugar, an excess of body fat, and increased risk of cardiovascular disease, stroke and diabetes. Ramen noodles typically cost about 25 cents per package at the grocery store- you get what you pay for, it seems.
-The Box Magazine
by Jill
There will be no 9am OnRamp this morning due to the weather. We are still holding the 3:30 consult, and the 4:15 and 7:00 OnRamps. There will also be classes on both Thurday and Friday this week.
WOM
5 Power snatches 135/95#
40 double-unders (sub 3x singles)
10 Power snatches 115/85#
40 double-unders
20 Power snatches 75/55#
40 double-unders
-Athletes change own plates during the workout.
OnRamp:
For time:
“Annie”
50-40-30-20-10
Double unders (sub 3x singles)
Sit-ups
The Jim Wendler 5/3/1 Strength Program info session will be held Thursday @ 5:00pm with Meg.
Food Fight-
What’s Hot: RICE
Paleo proponents, avert your eyes. Research out of Baylor College of Medicine in Houston found that white and brown rice consumption was associated with several healthy dietary habits- including adequate intake of potassium, magnesium, iron, folate and fiber-and lower consumption of added sugars and saturated fats. Does this make rice some sort of superfood? No. But if it can indirectly promote a cleaner diet, more power to it.
*Stay tuned to tomorrow’s blog for what’s not hot.
-The Box Magazine
We still have athletes that owe for Kill Cliff & Progenex from the past few months. Beginning December 1st, If athletes have not paid their balances by the 15th of the month, we will be taking their totals out with their monthly membership fees. Athletes that pay their supplement totals within the first half of each month are good to go! Thank you, everyone!
by Jill
Due to the weather all OnRamp
classes and WOD classes this evening are cancelled. Instead we will move today’s WOD and today’s OnRamp to Friday (which was suppose to be a rest day). Friday will now be an “On” day to make up for today’s cancellations. Thank you everyone!
Have a plow? Want free membership? See Jill to discuss the possibility of the winter plowing job at the new box.
by Jill