Tagged as: clean and jerk

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

10 Tips to Eating Paleo

Here are some simple tips and tricks to stay on track. 

  1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
  2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
  3. Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
  4. Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
  5. Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
  6. Do not run out of food. This is horrible. Do not let it happen to you.
  7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
  8. Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
  9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
  10. Eat lots of vegetables; try and eat a good variety with many different colors.
This is so not Paleo!

This is so not Paleo! Caught him in the act!!

Wednesday’s Workout 

“Daniel”

  • 50 pullups (partner only)
  • 400 m run
  • 21 Thrusters #95/65
  • 800 m run
  • 21 Thrusters
  • 400 m run

Thursday’s Workout

For time:

  • Run, 800 m
  • 30 Clean & Jerks, pick load
  • Run, 800 m

Did you know cooking sprays kill ants?

I was talking to a good friend the other day and noticed shes cooked with a cooking spray. I mentioned in passing that cooking with those types of sprays caused cancer. Funny enough a couple days letter I received text that she no longer cooks with those sprays.

Why not cook with the spray? They are cheap and easy to use…they advertise even healthier benefits than regular sprays with even longer shelf lives of traditional oils? BUT are they really good for you???

Here are some interesting facts about cooking sprays that just might change your mind:

1) Nonstick cooking spray is highly explosive

2) Nonstick cooking spray is used as a drug

3) Nonstick cooking spray can be used as a household cleaner

4) You can use nonstick cooking spray as ant poison

5) Nonstick cooking spray is not calorie free or fat free, despite what its label says

READ MORE HERE

Next week well touch on healthy alternatives….

Spray

Friday’s Workout

Strength: Deadlift 3 rep Heavy (alternating grip)

Conditioning:
10 minutes of work-

  • 7 KB Swing
  • 7 Pullups

Saturday’s Workout

CrossFit Open Workout 13.4

7 minutes AMRAP:

  • 3 Clean and Jerks (135/95)
  • 3 Toes to Bar (TTB)
  • 6.6 C&J
  • 9.9 TTB

If you complete 9, go on to 12, etc.

VIDEO HERE