Month: September 2012

CrossFit WOD 09/29/2012

“Helton“ Three rounds for time of:Run 800 meters50 pound Dumbbell squat cleans, 30 reps30 Burpees

Posted in Workout of Day

How much protein should I consume each day

Protein is a key player in the repair and construction of muscle tissue after exercise.  When you train you create microscopic tears in your muscle fibers.  In response your body makes your muscles stronger to protect them from future damage.  more »

Posted in CrossFit, Diet, Fitness

CrossFit WOD 09/28/2012

Overhead Squat 3-3-3-3-3 reps

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CrossFit WOD 09/27/2012

“Severin“ 50 Strict Pull-ups100 Push-ups, release hands from floor at the bottomRun 5K If you’ve got a twenty pound vest or body armor, wear it.

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CrossFit WOD 09/26/2012

LuRong Living Original= 5 Rounds for time (this is the 3rd mandatory Paleo Challenge WOD) Men’s Rx – 20 Burpees and 20 KB Swings at 53 lbs Men’s Scaled – 20 Burpees and 20 KB Swings at 35 lbs Women’s more »

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CrossFit WOD 09/25/2012

“Joshie“ Complete three rounds for time of:40 pound Dumbbell snatch, 21 reps, right arm21 L Pull-ups40 pound Dumbbell snatch, 21 reps, left arm21 L Pull-ups

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CrossFit WOD 09/24/2012

Snatch 1-1-1-1-1-1-1 reps

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CrossFit WOD 09/22/2012

Christine – 3 rounds for time (this is the 2nd of the mandatory paleo challenge WODs) Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24” Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, more »

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CrossFit WOD 09/21/2012

Deadlift 3-3-3-3-3 reps

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CrossFit WOD 09/20/2012

“Santiago“ Seven rounds for time of:35 pound Dumbbell hang squat clean, 18 reps18 Pull-ups135 pound Power clean, 10 reps10 Handstand push-ups

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