Warm Up:| Jackie |
| For time |
Warm Up:
Warm Up:
WOD is going to be 'uncoached'
What does it mean to OHS?
KB's on Main Beach - Amelia Island
Nassau County Firefighter Bradly Pierson| Nancy |
| 5 rounds for time |
11/23/09 Fran 8:13
Shirt System
In an effort to continue to challenge and dangle a carrot in front of you…we have developed an advancement of achievement within CFAI based on the color of our Performance Wear shirts. This system is similar to a martial arts ‘belt system’, and is defined as follows:
| WOD | Blue Shirt | | Red Shirt | White Shirt | | |
| Fran | Entry Level | | 18-12 min | | <12> | *95 lb (men) / 65lb (women) Thruster, Pull-ups. 3 sets of 21 reps, 15 reps, and 9 reps – (jumping or Band PU’s = 2x the normal amount) |
| Grace | Entry Level | | 10-7 min | | <7> | *Clean and Jerk 135 lbs (men) or 65 lbs (women) - 30 reps |
| Helen | Entry Level | | 20-25 min | | <20> | *400m run, 24kg KB swingx21 reps, 12 Pull-ups - 3 rounds – (Jumping PU’s = 2x the normal amount) |
Shannon - hitting DB Shoulder Press - in a recent swimming pool WOD| Fran |
| 21-15-9 reps, for time |
*Note: New this year! Meters accumulated on the new Concept2 SkiErg may be counted either separately or in combination with rowing meters toward either challenge goal.
Besides helping you maintain your fitness and fend off holiday weight gain and stress, we’re giving you the option of supporting organizations whose mission it is to make sure that no one goes hungry and our food supply is sustainable. Consider it a holiday gift. For every person who rows or skis at least 100k during the challenge, Concept2 will donate $.02 per kilometer (1000 meters) to your choice of the following organizations: Oxfam International, Slow Food USA, Feeding America or The Center for an Agricultural Economy. And once you get beyond 100k, we’ll donate $.04 per kilometer. Our goal through this group effort is to raise a total of $30,000 to support these causes. The usual prizes of a pin and certificate will still be awarded. Note: For kids and adaptive participants, the $.04 rate will take effect at 50k.
In recent years, we have had around 5000 people participate in the Holiday Challenge! We are hoping that this incentive will bring in even more people and encourage past participants to row/ski more meters than ever to help us reach our goal. Please invite your friends to join us. Our strength is in our numbers. It’s like rowing an eight: when you all work together in synchrony, you become greater than the sum of the parts.
Stay tuned to your online logbook for how to select your organization for this year's Holiday Challenge.
Don't have a Concept2 Indoor Rower? That's OK! Visit our Indoor Rower Finder page to find a location near you with one of our machines.
The incentives and rewards available depend on which goal you achieve. Here's how it works.
Participants who complete 200,000 meters, kids who complete 50,000 meters, and adaptive athletes who complete at least 50,000 meters are entitled to the following incentives and rewards:
Participants who complete 100,000 meters are entitled to the following incentives and rewards:
If completing 200,000 meters in a month is a new challenge for you, here are a few ideas to help prepare before the challenge begins:
http://media.crossfit.com/cf-video/CrossFit_AnnieSP1-PP3-PJ5WOD.wmv
In honor of Navy Lieutenant Michael McGreevy, 30
of Portville, NY, who was killed in Afghanistan
June 28, 2005
First Posted 15 July 2005
This Could Be You
Just wanted to share a quick link:
Warm Up:
Warm Up: none| In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005 |
| For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. |
Courtesy 'anonymous'
Warmup:
For Veterans Day we are honoring one of many. Today former USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Five rounds of either:
Level 1:
* 155 M / 95 W pound Deadlift, 12 reps
* 155 M / 95 W pound Hang power clean, 9 reps
* 155 M / 95 W pound Push jerk, 6 reps
Level 2: 95 M / 65 W
Level 3: 65 M / 35 W
This Saturday, November 14th - 4PM Café @ the Hamptons hosts the Fashion, Wine and Chocolate Event (Fashion show at 5)
With NaturesCork and Gauzeway sustainable fashion (did you know they make a bamboo wedding gown?) and Amelia Island Fine Jewelry pearls (we will not talk about the sugar free/gluten free desserts, shhhhh)
WoW, can’t wait.
Love the gear Kassy!
Borrowed from www.marksdailyapple.comHailing from South Africa, the beet – which is a relative of Swiss chard and a member of the Chenopodiaceae family – was initially cast off in Northern Europe as nothing more than animal chow. However, in the 16th century, Romans began eating the green leaves of the root vegetables and by the 19th century, they had become less picky and began eating the whole darn thing! In doing so, it was discovered that beets were an excellent source of natural sugar – so much so that Napoleon declared them Poland’s primary source of sugar after the British put the squeeze on other sugar sources during the war!
Although here at Mark’s Daily Apple, we wouldn’t normally tout such a high-sugar vegetable, the Beet has a number of redeeming qualities. First, the pigment that gives beets their rich purple hue (betacyanin) has been found to be a powerful cancer-fighting agent, especially for tumors affecting the colon and stomach, and may also mitigate the damaging effects of nitrates (the bad compounds found in hotdogs, bologna and other overly-processed meats!) For pregnant women, meanwhile, just one cup of beets provides 136 micrograms of the B vitamin folate (or about a third of the 400 microgram daily requirement), which is important for fetal development. Rounding out the beets nutrition profile, they are also considered a very good source manganese and potassium – which are important for blood pressure regulation – as well as vitamin C, magnesium, iron, copper and phosphorus.
When selecting beets, look for small- to medium-sized roots that are firm and smooth skinned. While most people recognize beets based on their deep purple color, it should be noted that beets are also available in white, champagne and gold varieties. If you’re planning on eating the beets for its leaves (how very Roman of you!), look for leaves that are bright green and appear fresh and tender.
When storing beets, exercise caution: Despite their tough-as-nails name, beets are actually rather delicate and are susceptible to bruising and can even bleed (Literally. A slash to the skin can cause the red pigment to be released during cooking!) Beet roots can last for up to about four weeks if stored correctly – preferably unwashed in the refrigerator crisper. If storing the leaves alone, wash and store in a plastic bag at the bottom of the fridge.
When its time to handle beets, it might be useful to throw on a pair of rubber gloves – the pigment can easily stain hands. Too late for the gloves advice? The purple coloring can be reversed by rubbing hands with a wedge of lemon or dousing them with lemon juice. From there, it’s best to boil beets with their skin on (to prevent bleeding) and peel them after, or you can also broil or sauté them for inclusion in stir-frys, casseroles and other vegetable-laden dishes. Alternatively, beets are also delicious when added raw to sweeten up vegetable juice (and make it a more palatable pink color!), and are also good when grated and added to salads and soups.
Warm Up:
Warm Up:
WOD:
Tina between swim laps - doing a Push Up/Shoulder Press
Swine Flu - courtesy Tricey
