Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up/Barbell Warm-up

Weightlifting

20 mins

Tall Clean (8×2)

*Stay light

*Work on finishing the pull and speed under the bar

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Accumulate 30 second HS Hold

8 Hang Cleans (95/65)

10 Burpees

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

25 mins

Core Circuit: 5 sets

20 sec on/20 sec off

Hollow Hold

Arch Hold

Abmat Sit-ups

Supermans

1:00 rest

Metcon

Metcon (Time)

27-21-15-9-3

Single Arm KB Thrusters (Stay light on weight)

200m run b/t each set

*Can split KB Thrusters between arms as needed

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

20 mins

Rack Pulls

5×5 at 65% of 1RM DL

*Every 90 seconds

*Spend 10 minutes warming up to 65%

*Bar should start mid-shin/just below the knee

Rack-Pulls ( Mid Shin) (5×5)

Metcon

Metcon (4 Rounds for time)

1000m row

Rest 5 minutes

750m row

Rest 4 minutes

500m row

Rest 3 minutes

250m row

*Should be completed within 25 minutes, including rest

8 Ways to Reduce Your Child’s Sugar Intake

ways-to-eat-healthier

As a parent, I am in constant battle with myself about my child’s diet.  I don’t want to deprive him of things he enjoys, but I want to keep him healthy.  I also want to make sure I give him the tools to maintain that throughout his life.  My biggest struggle in life was learning to eat healthy and exercise later in life.  I had so many bad habits (not to mention extra pounds) to lose and change before I could begin to live a healthy lifestyle.

When I had my son, I made a vow to instill in him early the love and appreciation of healthy foods.  I want to do it while still allowing him to be a kid, and letting him enjoy the perks and goodies that come along with it.  When I can across this article, I knew I needed to share it with you guys.  I am not saying you have to choose to follow all these tips, but maybe there is one or two in here that speak to you.  Take a few minutes to read through it, and let’s be the type of parents who help our kids understand health and fitness and how important good health is to us all!

http://www.superhealthykids.com/8-ways-to-reduce-your-kids-sugar-intake/

Menu Monday – From Scratch Spaghetti Sauce

spahetti sauce

Our Menu Monday this week is a made from scratch spaghetti sauce.  Now hold on before you say “who has time for that mess”, because this recipe is for the slow cooker.  Saute up your meat and veggies, throw it all in the crockpot, and boom…you can come home to a delicious sauce that has made the house smell amazing.  Depending on your diet, throw this over some pasta or spaghetti squash and everybody is happy!

Spaghetti Sauce 
Ingredients:
– 1 pd. ground beef
– 1 pd. ground breakfast sausage
– 1 Tbsp. lard/bacon fat or tallow
– 1 small onion, chopped
– 4 cloves garlic, chopped or pressed
– 2 (15 ounce) cans tomato sauce
-1 (6 ounce) can tomato paste
– 3 medium sized tomatoes, chopped (or one 28 ounce can diced tomatoes)
– 1/4 cup chopped fresh basil
– 1 tsp. sea salt
– 1/2 tsp. ground black pepper
– 1 Tbsp. dried oregano
– 1 tsp. dried ground thyme
– Dash red pepper flakes (or more if you want more heat)
– 1 Tbsp. raw honey (optional)
Directions:
1. Prepare vegetables. Melt lard/bacon fat or tallow in a large skillet over medium-high heat. Add chopped onion and garlic and saute for about 3 minutes. Add ground beef and ground sausage and brown the meat. Drain any excess fat.
2. Pull out your slow cooker and turn it on low. Add all of the ingredients and stir to combine. If you like your sauce a little sweeter use the raw honey, otherwise leave it out and add it later if needed.
3. Cook the sauce on low for 6-8 hours.
I hope your family enjoys this as much as mine does!  Happy Cooking!

Monday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

25 mins

5 sets (NTF)

5 Strict Pull-ups

5-10 4-count Push-ups

15 Squat Jumps

Rest 1:00

*4 count push-ups: Pause 1/2 way down,

at the bottom, 1/2 way up and at the top

*No sagging hips on push-ups, modify as needed

Metcon

Metcon (Time)

4 rounds

400m run

6 TGU (1.5/1)