Tagged as: box over

Naples rated the #5 Fifth fittest metro area in U.S.

#5. Fifth fittest metro area: Naples-Marco Island, Fla.

Near the Florida Everglades, Naples-Marco Island’s beaches, parks and tropical climate lend themselves to camping, canoeing, fishing and long nature walks. Simply walking at a brisk pace for 30 minutes burns 180 calories, which makes it easy to maintain a healthy weight.

16.6 percent  of residents are obese.

Read Entire Article HERE

Healthy City

 

Friday’s Workout

Guest Day Workout

5 minutes each: Rest 2 mins in between.

  • Singles Jump Rope
  • DB Push Press
  • Box Overs
  • Dips

-Teams of Two

Saturday’s Workout

Guest Day Workout

30sec on/30sec off-

45sec on/45sec off-

60sec on/60sec off-

45sec on/45sec off-

30sec on/30sec off-

Rest 5 minutes/Repeat with other BB movement.

  • Clean & Jerks, 135/95 lbs
  • Deadlifts, 135/95 lbs

Cash Out: 100 Situps

-Teams of Two

PaleoQ: What is your score?

PaleoQ™ (Paleo Quotient) is a score designed to assess a person’s overall health status. An average American adult should have a PaleoQ of 100; higher is better.

PaleoQ is intended for informational and entertainment purposes and for raising public awareness about the health benefits of a Paleo lifestyle. PaleoQ is not a diagnostic tool.

Measures include: 

Gender
Fasting Blood Glucose
Resting Blood Pressure, Systolic  mmHg
Resting Blood Pressure, Diastolic  mmHg
HDL
Triglycerides
Waist CircumferenceYour goal should be a PaleoQ score of 120 or above.

  • 140 – Superman
  • 120 – Modern Caveman
  • 100 – Average
  • 80 – Vegan
  • 60 – Couch Potato

Test your score here

TJ fighting the pain.

Thursday’s Workout

2 minute Air Dyne
2 minute Ring Dip
2 minute Box Overs
2 minute Sit ups
2 minute Hand Stand Push Ups

-45 second rest between rounds

-Score Total Reps
1 minute Air Dyne Time Trail (spm)

Friday’s Workout

Strength: 5×3 Front Squat

Conditioning:
Buy In-
800m Run
Then:
10-9-8-7-6-5-4-3-2-1
Pistol
1-2-3-4-5-6-7-8-9-10
Pushup or HSPU

 

Hero WOD: Tumilson

We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas “Tumilson”, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Thursday’s Workout 

“Tumilson”
8 rounds for time of-
Run 200 meters
11 Dumbbell burpee deadlifts (60/30)

Compare times HERE

…coming up Friday

3 sets-
Max rep bench (BW)
30 Box Over jumps (24/20)
15 Wall balls (20/14)

-Rest 3 minutes actively