WOD 9.2.14


REGISTER for WOD4 Paws, Sept 21st!

A.  EMOM 6  

3 Snatch Balance

*focus is on the fast drop into the squat



10 KBS Goblet Squats


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) 

400m Run

Rest 2-3 minutes between sets



10 DB Push Press

10 KBS

10 Box Step Ups

200m Run

Rest 3-4 minutes between rounds


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 2nd, 2014|Categories: Uncategorized|Tags: |0 Comments

End of Summer 2014 Sugar Detox

White Organic Cane SugarHappy 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|Categories: Challenges, Nutrition|Tags: |0 Comments

WOD 8.1.14


Happy Labor Day Everyone!

Labor Day


Partner Divide and Conquer (teams of 2 to 3)

50 Wall Balls  

20 T2B (L2 K2E)

40 KBS

20 Push Ups

30 1 Arm DB Snatch

20 Box Jumps (L2 Step Ups)

10 Tire Flips


Cash Out:

50 Banded Face Pulls

3 x 10 Scapular Pull Ups

By |September 1st, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 8.30.14


4 sets:

A1.  2 Push Jerks  @ high load

Rest 1 min

A2.  AMRAP DH Pull Ups

Rest 1 min


B.  Squat Clean and Split Jerk, 1 rep per min for 9 mins -

3 @ 65%

3 @ 75%

3 @ 85%


C. 1 Power Snatch @ 80% every 15 sec for 20 total reps


Cash Out:

5 x 5 Assisted Pull Ups

Butterfly practice

By |August 30th, 2014|Categories: Uncategorized|Tags: |0 Comments

WOD 8.29.14


In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


3 Rounds:

30 Squat Cleans (95/65)

30 Pull Ups

800m Run



20 Squats

15 Ring Rows

400m Run

Rest 2 min between sets


Cash Out;

50 Band Pull Aparts

Accumulate 1 min of Hollow Rocks



By |August 30th, 2014|Categories: Uncategorized|Tags: |0 Comments