25 Mar Tuesday, 26/03/13
MOBILITY 5.15 – 6.00pm
WOD
2 rounds for time:
20 Kettlebell Swings (32/24kg)
30 Toes-to-Bar
400m Run
Note the time at the end of each round. Half of this workout courtesy of CFHQ (Sat, 13/03/13).
Finisher:
30 Handstand Pushups
httpv://www.youtube.com/watch?v=A8JqNh-dRm4
Jim King
Posted at 19:44h, 25 MarchHuge thanks to Dan Mons for posting this in yesterday’s comments:
Healthy Habits People!
As Jimmy mentioned today, concepts like Paleo, The Primal Blueprint, and CFK’s own Healthy Habits Challenge all share the same two major goals:
1) Eat “real food” (avoid highly processed things)
2) Keep sugar and carbohydrate intake low to moderate.
Goal 1 is pretty simple to understand. Goal 2 can fool people, particularly when it comes to naturally occurring sugars. Many Paleo recipe sites offer fantastic recipes that look good at a distance, but still end up being high in sugar. Baked/reduced fruits, “Paleo treats” with lots of honey, foods that substitute wheat flour for high amounts of almond/coconut flour, and similar ideas look fine, but aren’t really. Paleo expert and biochemist Robb Wolf sums it up nicely here:
http://robbwolf.com/2012/03/02/but-the-label-says-paleo/
Those almond flour carob muffins and that Paleo carrot cake all technically tick the Paleo boxes, but they miss the point of the exercise.
So with that in mind, here are some of my favourite recipe sites. Keep your wits about you, and remember to apply some common sense and a healthy level of skepticism when you read the ingredients.
http://crankingkitchen.wordpress.com/
http://www.tgipaleo.com/
http://paleomg.com/
http://everydaypaleo.com/
Eating healthy doesn’t have to mean eating boring. Break out your inner foodie and have a crack at some of those recipes.
Enjoy!
Jo Genders
Posted at 06:54h, 26 MarchCrossFit 4740, Mackay
“Carla” – 5RFT: 400m run; 30 step over bar deadlifts; 30 (no abmat) sit-ups
Jo: 35:00 RX
There was a 35 min cut-off time. Last sit up at 34:59.
Jim King
Posted at 09:31h, 26 MarchName – Rnd 1, Total time / 30 HSPU
5am
Michael R 5:04,13:57 (24) / 4:57 (3 abmats)
Rees 6:35,14:32 (32) / 4:50 (box)
Clay 8:00,16:55 (32) / 11
Shannon ?,12:07 (12) / 28 (box)
Maria ?,8:32 (12) / 4:32 (box)
Caitlin ?,8:40 (12) / 20 (box)
Robyn ?,14:10 (12) / 15 mod
Kim L ?,15:36 (12) / 29 (box)
Marc G 3:44,9:54 (32 russ.) / 3:48 (60 pistols)
CHris V 5:38,14:16 (24) / 30 (3 abmats)
Kate K 11:39 (16) / box hspu
Jim King
Posted at 09:47h, 26 MarchName – Rnd 1, Total time / 30 HSPU
6am
Trent 4:33,10:34 / 4:20 rx
Rod 4:30,10:07 rx / 8 rx
Sam H 5:16,11:49 (24) / 4:10 (box)
Greg B ?,14:37 (32) / 10 (1 abmat)
Joel S 4:56,13:10 (24) / 48 (box)
Michael G ?,12:20 rx / 20
Ross ?,12:00 mod (20)
Paul E ?,11:55 / 23 (2 abmat)
Hutch ?,8:31 mod / ski erg
Bowie 6:10,13:44 mod / 30 (2 abmat)
Jon N 5:23,11:14 (16) / 2:05 (box)
Ali M 6:30,15:00 (12) / 1:50 (3 abmats)
Crystal 5:14,11:31 (16)
Bridgette 4:31,9:58 (16)
Camille 4:29,9:44 (12) / 3:05 (box)
Arnie
Jarrod 5:41,11:50 (24) / 4:30 (box)
Sumi ?,? (20) / 4:46
Emma P 5:30,12:15 (20) / 4:15 (box)
Alyssa 15 mod (16) / 30 (3 abmats)
Billi 5:30,12:20 (12) / 3:30
Jim King
Posted at 12:53h, 26 March9.30am
Errol 5:22,11:13 / 2:47 (2 abmats)
Will 5:34,14:41 (32) / 3:41 (2 abmats)
Beth 4:55,10:28 (12) / 1:26 (2 abmats)
Jason P 10:07,10:13
Alex F
Sarah LJ 5:01 (16),10:13 (12) / 1:44 (3 abmats)
Jack 5:39,12:34 (24 russ.) / 15 (5kg plate + 1 abmat)
Sam D 5:26, ? (12) / 4:15
Andrew H 5:12 (24),10:41 mod / 4:22 (mat)
Sharelle
Posted at 18:05h, 26 MarchSharelles home WOD
2 km Swim – 32.14 mins
10-9-8-7-6-5-4-3-2-1
Push ups, sit-ups, squats, burpees
12.01 mins
Jim King
Posted at 19:12h, 26 MarchJim 4:15,9:35 mod (32) / 2:37 rx
Jess L 4:21 rx, – / 1:13 rx
Krush 4:01 rx, – / 3:47 rx
4pm
GT 4:40,12:00 rx / 2:26 rx
Dave M 5:20,13:45 / 2:38 mod
Pelin 3:55,10:17 (12) / 2:36
Dan
Netty 4:00,9:07 / 3:20 mod
Kyle ?,12:18 / 21
Luke G 4:31,12:50 (24) / 0:48 (1 abmat)
Damo A 9:52,16:05
Rich Fr 6:30,13:58 / 4:04
Ash M
Oz 3:33,7:51 rx / 0:40 rx
Kath L 7:18,14:45 (20) / 1:34 (2 abmat)
Ali K
Joel C 4:42,10:20 (24, sc.)
5pm
Pip 4:08,10:18 (32, russ.) / 4:16 (10kg plate deficits)
Simone 4:43,11:00 / 2:25
Shane 5:08,11:21 / 3 mod
Reece B 4:04,10:04 (20) / 8 wall climbs
Hayley K 6:25,15:08 (25 (2 abmat)
Smithy 7:20,15:29 (12 mod)
Tanz 5:45,11:23 / 30 mod
JC 5:29,14:27 / 25
Craig S 3:46,9:05 / 4:24 rx
Lizzie B
Tim C
Niall 5:30,12:30
Carly ?,14:22 mod (20) / 3 min mod
Gorgeous
Georgio
Reece K 5:30,12:55 / 19
Ru
Beast
Tyson 4:30,10:20 (16)
Dave C 4:58,10:40 (24) / ?
Tom K 4:49,11:30 (24) / 21 rx
Patrina
Dave K 4:50,11:18 / 20
Kam 4:45,9:58 / 4:45 mod
Michael L 6:39,15:57 / 18 (1 abmat)
Ax 6:23,14:22 / 15 (1 abmat)
6pm
Tom F 5:15,11:22 / 4:15
Ben P
Jean D 5:13,13:30
Kate P 5:08,11:10
Paige
JB 6:27,12:44
Steve F 4:42,11:00 (24)
Mark RP 4:36,10:50 (24)
Rob C
Oz 0:31 (30 HSPU re-do)
Luke G
Posted at 20:58h, 26 MarchNice work with the re-do Ozzie!