photo (24)

A.  EMOM 6  

3 Snatch Balance

B.  3x

10 Push Press (115/80), (L2 95/65), (L3 75/55)

10 KBS (2/1.5), (L2 1.5/1), (L3 1/.75)

10 Box Jumps (24/20) *scale where needed

400m Run

Rest 2-3 minutes between sets

C.  4 x

20 GHD Hip Extensions

10 each side Standing Twist with band

Cash Out:

50 Banded Lat Pull Downs (from a seated position)

3 x 12 BB Curls

By |September 1st, 2014|WOD|0 Comments

Fall Reset!

White Organic Cane Sugar

Happy Labor Day!   The unofficial end to summer makes me sad but it’s the best time to refocus and get back on track.    The quickest way to reset your body is with a 21 day sugar detox.   We all know that sugar in all its forms is the root cause of our obesity epidemic and many chronic diseases.   You name it, it’s caused by sugar: heart disease, cancer, dementia, type 2 diabetes, depression, and even acne, infertility and impotence.

The average American consumes about 152 pounds of sugar a year.  That’s roughly 22 teaspoons every day for every person in America.  And our kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas — making nearly one in four teenagers pre-diabetic or diabetic.

Are YOU ready?


Starts Wednesday, September 3, 2014

What you need to do:

  • Clean out your pantry and fridge.   Removing temptation will make it much easier.
  • Go shopping!   Take the Approved Food List with you and buy plenty of meats, vegetables and good fats.
  • Read labels!   Sugar is hidden in many foods with many different names.
  • Prepare!   Make larger batches of food.   Check out for sugar detox approved recipes.
  • Each day you are 100% sugar free, give yourself a check mark on the side white board.

What to Eat: – See Approved Food List for more information

  • Meat – Turkey, chicken, beef, lamb, fish
  • Vegetables – All – unlimited quantity
  • Good Fats – avocado, coconut milk (canned), coconut, coconut oil, coconut butter, olive oil, olives, grass fed butter (Kerry’s Irish), Ghee
  • Nuts and Seeds
  • Protein drinks – pre and post wod – <5 gram sugar

What to Avoid –

  • Bakery Products
  • Carbohydrates
  • Cereals/Grains
  • Dairy Products
  • Fruit
  • Fruit juice and other sweetened beverages
  • Alcohol
  • Sugar – including sucrose, fructose, high fructose corn syrup, cane sugar, honey, maple syrup, agave, all artificial sweeteners
  • MSG and Trans Fats, soy, hydrogenated oils and fried foods.

What you will gain:

  • Rebalanced sugar levels
  • Increased  energy
  • Improved sleep quality
  • Decreased cravings – the longer sugar is out of your system the less you will crave it.
  • Less brain fog

What to expect:

You may experience:

  • Fatigue, irritability, nausea, headaches, problems sleeping, cravings.   These will lessen around day 5-7.
  • If you are hungry, EAT!.   Eat extra fat and protein to each meal!   This is not a deprivation diet!
  • Give your body time to adjust.
  • Drink plenty of water.
  • Coffee is allowed but may cause you to feel hungry



By |September 1st, 2014|Challenges, Nutrition|0 Comments

Congratulations Coach Chip!

A big congratulations to Coach Chip on the completion of his Level 2 Certification!

By |September 1st, 2014|Uncategorized|0 Comments