400 m run
Warm Up x 1
Strength:
Power Snatch - 10 x 8 x 6 x 4 x 2
Met Con:
5 min AMRAP - Double Unders
Thursday, March 29, 2012
Wednesday, March 28, 2012
Rest Day, Thursday, 29 march 2012,
Rest day
Work on flexibility and double unders at home!
Friday preview:
Strength: Power Snatch
Met Con: Double Under AMRAP, as many double unders as you can complete in five minutes.
Work on flexibility and double unders at home!
Friday preview:
Strength: Power Snatch
Met Con: Double Under AMRAP, as many double unders as you can complete in five minutes.
Tuesday, March 27, 2012
0530, Wednesday, 28 March 2012
Warm up x 1
Strict Pull Up: 6 x 4 x 2
Met Con:
8 minute AMRAP
10 Overhead Squats (75/45)
20 Double Unders (sub 60 single unders for double unders if needed)
Monday, March 26, 2012
0530, Tuesday, 27 March 2012
Warm up x 2
Power Clean: 5 x 5 x 5
Met Con: 50 box jumps for time (4 minute time cap)
Friday, March 23, 2012
0800, Saturday, 24 March 2012, (hangar)
Workout tomorrow at the hangar, 8 AM first time or redo of 12.5. Don't be late. See you tomorrow sleep well you'll need the rest ;)
Thursday, March 22, 2012
No workout, Friday, resting!
No workout Friday. Next workout will be Saturday at the hanger. 12.5 do over or first time!
Wednesday, March 21, 2012
0530, Thursday, 22 March 2012, Garage
Warm Up:
200 m run
1 x warm up
Met Con: 12.5 CrossFit Games WOD
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
Tuesday, March 20, 2012
Wednesday, Rest Day
Get ready for 12.5, rest up, stretch out, eat some Protien! Organic!
1. Free of antibiotics, added hormones, GMO feed and other drugs; no GMO animals
Animals raised organically are not allowed to be fed antibiotics, the bovine human growth hormone (rbGH), or other artificial drugs. Animals are also not allowed to eat genetically modified foods. Further, animal products certified as organic can not have their genes modified (for example, a scorpion gene cannot be spliced into a cow gene).
How: The animals are raised in a healthier environment, fed organic feed, and often eat a wider range of nutrients than those raised in factory farms (such as would be the case of free-range chickens and ranch cattle). The animals are not from a test tube.
Highlights: Organically raised animals have been shown to be significantly healthier than their factory-raised counterparts.
More: Visit the Organic Trade Association Web site for updates on the U.S. federal organic standards.
2. Mad cow safeguard: Animals aren’t forced to be cannibals
The practice of feeding cattle the ground up remains of their same species appears to cause bovine spongiform encephalopathy, a horrific disease that destroys the central nervous system and brain, can be given to humans who eat the cows. The disease in humans has a very long latency period, and is called Creutzfeld-Jakob disease.
How: Animals are fed 100 percent organic feed without ground up animal parts.
Highlights: By eating 100 percent organic meat you are protected by a label insuring the cow has only been fed 100 percent organic feed.
3. More humane, ethical treatment of animals
Factory farms treat animals like commodities, and they are kept in tightly confined pens and often never move more than a few feet their whole lives.
How: Buy meat and eggs raised from chickens raised outdoors free ranging and grazing.
Highlights: Animals are more likely to be raised without cruelty.
4. Animals free-range and graze
The words “free-range,” and “ranch raised” are clues that the animals were raised in a more humane way. Their diet tends to be more well-rounded; the animals are not confined and spend time outdoors in the fresh air.
How: Free range chickens eat more grubs and bugs than their industrially-raised counterparts; free range animals graze as they are inclined.
Highlights: Humane and ethical treatment of animals; more nutritious food.
5. Manure
Small farms use it, industrial farms pollute with it.
How: On small, diverse farms, manure is used to naturally fertilize soil. Industrial farms produce so much manure, on the other hand, that it is a human health risk. The overspill of manure can contaminate wells with E. coli and other pathogens. In one region of North Carolina, for example, hog farms produce 10 million metric tons of waste annually.
Highlights: Sustainable farms use their manure productively as organic fertilizer. The manure is “pure,” coming from animals fed organic diets.
6. Animals are integral to small farms
Using animal manure is considered recycling of nutrients. No farm can cope with all the animal offspring, so selling some makes economic sense. Sustainable farms tend to provide and sell a range of products, and organic eggs and animal products would be included.
How: Most organic farms have a few cows, chickens, etc.
Highlights: The animals—many of diverse gene pools—serve a purpose besides providing food.
7. Fewer chemicals used
Synthetic pesticides and fertilizers are not used on the food or land. Residues of persistent chemicals such as DDT, PCBs, dioxin, and many pesticides concentrate in animal fat. Eating organic animal fat reduces your exposure to these chemicals.
Farmers working on organic farms are exposed to fewer chemicals.
How: Organic agriculture works for a healthy balance of the soil, including using crop rotation and other techniques to improve soil fertility, instead of controlling the environment with chemicals. The animals are not fed food containing pesticides, and so the amount of persistent pesticides in their fat is reduced.
Highlights: Safeguards groundwater, farmers’ health, topsoil, habitats, and neighborhood health.
8. Diversity
Industrial farms rely on just a few species of cattle, chickens, pigs, etc., whereas small sustainable farms tend to raise a wider variety of livestock. Entire species of livestock can die out if they are not raised on farms.
How: Support our food supply by buying food representative of a wide gene pool. Every time you even buy a brown instead of a white egg you are helping to support diversity.
Highlights: Support diversity by supporting diversity on your local farms. Buy their milk, eggs, and meat.
9. Factory farms use huge amounts of resources
The factory farm industry is run with cheap, nonrenewable fossil fuel. Producing, transporting, processing, and marketing the food all depend heavily on it. Without cheap fuel, industrial agriculture would be impossible because it would be too expensive, notes organic farming expert Fred Kirschenmann. The heavy pesticide use on industrial farms contaminates groundwater and soil. Kirschenmann believes industrial farms are responsible for the loss of over half of U.S. topsoil.
How: Organic farms uses less energy with careful ecological management, and using natural ecological balances to solve pest problems. Buying animal products from local farms further reduces energy by reducing the amount of miles the food travels to your table.
Highlights: Organic farms use 70 percent less energy than industrial farms, and since they don’t use pesticides they help preserve ground water. The farming techniques of organic farms builds topsoil and doesn’t contribute to its erosion.
10. Your dollars support the farm you buy from
If you buy your meat from an organic farmstand at a farmer’s market you support that farm. On the other hand, if you buy non-organic meat that isn’t local, free-range, or ranch-raised from a supermarket chain, you most likely support a multinational food conglomerate.
Read more: http://www.care2.com/greenliving/why-buy-organic-dairy-meat.html#ixzz1phbjunKm
1. Free of antibiotics, added hormones, GMO feed and other drugs; no GMO animals
Animals raised organically are not allowed to be fed antibiotics, the bovine human growth hormone (rbGH), or other artificial drugs. Animals are also not allowed to eat genetically modified foods. Further, animal products certified as organic can not have their genes modified (for example, a scorpion gene cannot be spliced into a cow gene).
How: The animals are raised in a healthier environment, fed organic feed, and often eat a wider range of nutrients than those raised in factory farms (such as would be the case of free-range chickens and ranch cattle). The animals are not from a test tube.
Highlights: Organically raised animals have been shown to be significantly healthier than their factory-raised counterparts.
More: Visit the Organic Trade Association Web site for updates on the U.S. federal organic standards.
2. Mad cow safeguard: Animals aren’t forced to be cannibals
The practice of feeding cattle the ground up remains of their same species appears to cause bovine spongiform encephalopathy, a horrific disease that destroys the central nervous system and brain, can be given to humans who eat the cows. The disease in humans has a very long latency period, and is called Creutzfeld-Jakob disease.
How: Animals are fed 100 percent organic feed without ground up animal parts.
Highlights: By eating 100 percent organic meat you are protected by a label insuring the cow has only been fed 100 percent organic feed.
3. More humane, ethical treatment of animals
Factory farms treat animals like commodities, and they are kept in tightly confined pens and often never move more than a few feet their whole lives.
How: Buy meat and eggs raised from chickens raised outdoors free ranging and grazing.
Highlights: Animals are more likely to be raised without cruelty.
4. Animals free-range and graze
The words “free-range,” and “ranch raised” are clues that the animals were raised in a more humane way. Their diet tends to be more well-rounded; the animals are not confined and spend time outdoors in the fresh air.
How: Free range chickens eat more grubs and bugs than their industrially-raised counterparts; free range animals graze as they are inclined.
Highlights: Humane and ethical treatment of animals; more nutritious food.
5. Manure
Small farms use it, industrial farms pollute with it.
How: On small, diverse farms, manure is used to naturally fertilize soil. Industrial farms produce so much manure, on the other hand, that it is a human health risk. The overspill of manure can contaminate wells with E. coli and other pathogens. In one region of North Carolina, for example, hog farms produce 10 million metric tons of waste annually.
Highlights: Sustainable farms use their manure productively as organic fertilizer. The manure is “pure,” coming from animals fed organic diets.
6. Animals are integral to small farms
Using animal manure is considered recycling of nutrients. No farm can cope with all the animal offspring, so selling some makes economic sense. Sustainable farms tend to provide and sell a range of products, and organic eggs and animal products would be included.
How: Most organic farms have a few cows, chickens, etc.
Highlights: The animals—many of diverse gene pools—serve a purpose besides providing food.
7. Fewer chemicals used
Synthetic pesticides and fertilizers are not used on the food or land. Residues of persistent chemicals such as DDT, PCBs, dioxin, and many pesticides concentrate in animal fat. Eating organic animal fat reduces your exposure to these chemicals.
Farmers working on organic farms are exposed to fewer chemicals.
How: Organic agriculture works for a healthy balance of the soil, including using crop rotation and other techniques to improve soil fertility, instead of controlling the environment with chemicals. The animals are not fed food containing pesticides, and so the amount of persistent pesticides in their fat is reduced.
Highlights: Safeguards groundwater, farmers’ health, topsoil, habitats, and neighborhood health.
8. Diversity
Industrial farms rely on just a few species of cattle, chickens, pigs, etc., whereas small sustainable farms tend to raise a wider variety of livestock. Entire species of livestock can die out if they are not raised on farms.
How: Support our food supply by buying food representative of a wide gene pool. Every time you even buy a brown instead of a white egg you are helping to support diversity.
Highlights: Support diversity by supporting diversity on your local farms. Buy their milk, eggs, and meat.
9. Factory farms use huge amounts of resources
The factory farm industry is run with cheap, nonrenewable fossil fuel. Producing, transporting, processing, and marketing the food all depend heavily on it. Without cheap fuel, industrial agriculture would be impossible because it would be too expensive, notes organic farming expert Fred Kirschenmann. The heavy pesticide use on industrial farms contaminates groundwater and soil. Kirschenmann believes industrial farms are responsible for the loss of over half of U.S. topsoil.
How: Organic farms uses less energy with careful ecological management, and using natural ecological balances to solve pest problems. Buying animal products from local farms further reduces energy by reducing the amount of miles the food travels to your table.
Highlights: Organic farms use 70 percent less energy than industrial farms, and since they don’t use pesticides they help preserve ground water. The farming techniques of organic farms builds topsoil and doesn’t contribute to its erosion.
10. Your dollars support the farm you buy from
If you buy your meat from an organic farmstand at a farmer’s market you support that farm. On the other hand, if you buy non-organic meat that isn’t local, free-range, or ranch-raised from a supermarket chain, you most likely support a multinational food conglomerate.
Read more: http://www.care2.com/greenliving/why-buy-organic-dairy-meat.html#ixzz1phbjunKm
Monday, March 19, 2012
Sunday, March 18, 2012
0530, Monday, 19 March 2012
Warm Up:
400 m run
HMD x 4
Strength:
Press 5 x 70%, 5 x 75%, 5 x 80%
Met Con:
Partner WOD (partner up with like strength class)
200 m run
50 kb swings
200 m run
100 sit ups
200 m run
100 pull ups
Wednesday, March 14, 2012
Tuesday, March 13, 2012
Rest Day, Wednesday, 14 March 2012
Make sure you take your rest days! See you Thursday for 12.4! Can't wait....
Saturday, March 10, 2012
0530, Tuesday, 13 March 2012
Warm Up:
250 m row
HMD x 4
2 cycles of Six Zero Warm Up
Speed work: 6 x 200 m sprint with 90 second rest between rounds
Met Con: (time cap of 5 min)
"Fran"
21-15-9
Thruster
Pull up
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