15-12-9-6-3 Snatch Balance w/.25 bodyweight (Scale to ability if necessary)
50-40-30-20-10 Kb Swings w/.5 bodyweight (Scale to ability if necessary)
15-12-9-6-3 Barbell Hang Snatches w/.5 bodyweight(Scale to ability if necessary)
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Monday, April 30, 2012
Friday, April 27, 2012
FoodFFIT Friday: A few words about coconut from our BFF athlete Cheri - our resident cocoNUT!
I love all things coconut. Coconut flakes, coconut butter/manna/concentrate (different words for the same thing), shredded coconut, coconut milk, even coconut flavored La Croix sparkling water...but most of all coconut oil. It is my holy grail. I am not kidding. There are ENDLESS possibilities with coconut oil. It is nutritious AND delicious. It is full of vitamins, minerals and fiber (you do not need “whole grains” for fiber…but that is a completely different post). Yes, it is saturated fat. Saturated fat is not the enemy the media once made it out to be. Trans fats and highly processed, man-made fats are the enemy. (That’s a different post as well.)
Coconut oil has been studied to show that the high lauric acid content of coconut oil is beneficial in attacking viruses, bacteria, and other pathogens. It has been shown to aid in weight loss. It has been known to slow the progression of Alzheimer’s and possibly prevent it. I know that for a friend of my grandmother’s, this proved to be true. There are several other health problems that it has been known to improve or cure.
For more detailed information on the above, check the following links:
http://coconutresearchcenter.org/
http://www.hybridrastamama.com/2012/01/160-uses-for-coconut-oil.html - this one has a whopping 160 uses for coconut listed!
There are tons of manufacturers of coconut oil. The best option is to get virgin, unrefined coconut oil. Regular markets do not always have unrefined options. Even the stores that do have it may still have refined, so read your labels.
Known stores that carry virgin, unrefined coconut oil:
Trader Joe’s
Whole Foods
Sprouts
and health food stores (there is one at Alma School and Elliot that has a pretty good selection)
My favorite brands that I’ve used personally are:
1) Tropical Traditions Organic Virgin Coconut Oil - Green Label (Gold Label is their “top” oil, but it can have a bit of a fermented smell/taste so I prefer the Green). Their site has free shipping specials often, plus they have recipes, a blog and a whole line of coconut products in addition to the oil. For the cocoNUTS, they have bulk options such as 1 gallon and 5 gallon buckets.
http://www.tropicaltraditions.com/virgin_coconut_oil2.htm
2) Garden of Life Virgin Coconut Oil – this is a quality coconut oil that I have used and like a lot.
http://gardenoflife.com/ProductsforLife/LIVINGFOODS/ExtraVirginCoconutOil/tabid/680/Default.aspx
3) Trader Joe’s Organic Virgin Coconut Oil – it’s not as awesome as the others, but at $5.99/jar, it’s a good option.
Nutiva, Dr. Bronner’s and Barlean’s also have good reputations.
Here are some of the many uses for coconut oil that I have had great success:
1) Replace unhealthy “vegetable” oils with coconut oil in all cooking and baking.
2) Add to smoothies
3) Add to coffee
4) Use it to heal burns, insect bites and cuts (first-hand experience for all!)
5) Use it as a sunscreen
6) Use it as a moisturizer – face and body
7) Use it as a cleanser / makeup remover
8) Use it in place of shaving cream and follow up as an after shave
9) Use it instead of eye cream
10) Coat the inside of your nostrils when it’s dry or if you have nosebleeds
11) Use it as a carrier oil for essential oils (to spread the oils further or if they are really strong and require dilution)
12) Use it as a deep conditioner for your hair
13) Use it to tame flyaway hair
14) Use it to moisturize leather
15) Use it to season cast iron pots and pans
16) Use it to pop popcorn (only non-GMO kernels, please!)
17) Use it as a nail oil instead of the over-priced tiny salon brand bottles
18) Whip it to make a coconut oil body butter http://www.livingthenourishedlife.com/2012/02/homemade-whipped-coconut-oil-body.html
19) Use it as an exfoliator (with baking soda)
20) Can be used as deodorant – I have tested it with baking soda and it does work…but it does not prevent perspiration
21) Use to remove ink pen marks from a toddler’s legs
There are probably more, but this is my main list. I know from a few friends that it did increase their milk supply while breastfeeding. As you can see, this is miraculous oil! I highly recommend adding coconut oil to your daily routine – both for cooking and skincare.
Coconut oil has been studied to show that the high lauric acid content of coconut oil is beneficial in attacking viruses, bacteria, and other pathogens. It has been shown to aid in weight loss. It has been known to slow the progression of Alzheimer’s and possibly prevent it. I know that for a friend of my grandmother’s, this proved to be true. There are several other health problems that it has been known to improve or cure.
For more detailed information on the above, check the following links:
http://coconutresearchcenter.org/
http://www.hybridrastamama.com/2012/01/160-uses-for-coconut-oil.html - this one has a whopping 160 uses for coconut listed!
There are tons of manufacturers of coconut oil. The best option is to get virgin, unrefined coconut oil. Regular markets do not always have unrefined options. Even the stores that do have it may still have refined, so read your labels.
Known stores that carry virgin, unrefined coconut oil:
Trader Joe’s
Whole Foods
Sprouts
and health food stores (there is one at Alma School and Elliot that has a pretty good selection)
My favorite brands that I’ve used personally are:
1) Tropical Traditions Organic Virgin Coconut Oil - Green Label (Gold Label is their “top” oil, but it can have a bit of a fermented smell/taste so I prefer the Green). Their site has free shipping specials often, plus they have recipes, a blog and a whole line of coconut products in addition to the oil. For the cocoNUTS, they have bulk options such as 1 gallon and 5 gallon buckets.
http://www.tropicaltraditions.com/virgin_coconut_oil2.htm
2) Garden of Life Virgin Coconut Oil – this is a quality coconut oil that I have used and like a lot.
http://gardenoflife.com/ProductsforLife/LIVINGFOODS/ExtraVirginCoconutOil/tabid/680/Default.aspx
3) Trader Joe’s Organic Virgin Coconut Oil – it’s not as awesome as the others, but at $5.99/jar, it’s a good option.
Nutiva, Dr. Bronner’s and Barlean’s also have good reputations.
Here are some of the many uses for coconut oil that I have had great success:
1) Replace unhealthy “vegetable” oils with coconut oil in all cooking and baking.
2) Add to smoothies
3) Add to coffee
4) Use it to heal burns, insect bites and cuts (first-hand experience for all!)
5) Use it as a sunscreen
6) Use it as a moisturizer – face and body
7) Use it as a cleanser / makeup remover
8) Use it in place of shaving cream and follow up as an after shave
9) Use it instead of eye cream
10) Coat the inside of your nostrils when it’s dry or if you have nosebleeds
11) Use it as a carrier oil for essential oils (to spread the oils further or if they are really strong and require dilution)
12) Use it as a deep conditioner for your hair
13) Use it to tame flyaway hair
14) Use it to moisturize leather
15) Use it to season cast iron pots and pans
16) Use it to pop popcorn (only non-GMO kernels, please!)
17) Use it as a nail oil instead of the over-priced tiny salon brand bottles
18) Whip it to make a coconut oil body butter http://www.livingthenourishedlife.com/2012/02/homemade-whipped-coconut-oil-body.html
19) Use it as an exfoliator (with baking soda)
20) Can be used as deodorant – I have tested it with baking soda and it does work…but it does not prevent perspiration
21) Use to remove ink pen marks from a toddler’s legs
There are probably more, but this is my main list. I know from a few friends that it did increase their milk supply while breastfeeding. As you can see, this is miraculous oil! I highly recommend adding coconut oil to your daily routine – both for cooking and skincare.
Thursday, April 26, 2012
The Workout for Thursday April 26th
Every minute on the minute, for 15 minutes perform the following complex:
1 Clean/1 Hang Clean/1 Power Clean/1 Hang Power Clean
Then...
AMRAP 10 Minutes
5 Clean Pulls
5 RDL
5 Hang High Pulls
1 Clean/1 Hang Clean/1 Power Clean/1 Hang Power Clean
Then...
AMRAP 10 Minutes
5 Clean Pulls
5 RDL
5 Hang High Pulls
Wednesday, April 25, 2012
Tuesday, April 24, 2012
What does BFF trainer Chris do in her off time?
It is a really great idea to find some activities to keep you active in your "off" time from the gym. Cross training is fantastic for confusing your body, which in turn can help you burn more calories. It is easy to get into a "rut" or training the same way while you are at the gym. This will help keep things interesting and in the long run, keep you more motivated.
Another great part about participating in other activities is that it is a good measure for how well you actually are performing in the gym. If you aren't necessarily dropping weight, but getting more fit, this can be an encouraging sign that may only be evident by engaging in another form of exercise. I play soccer in my "off" time. It changes the way I workout because I can actually feel the results of my gym training while playing. If I had a not so stellar week of training, I pay the consequences on the field, and vise versa. It is "something to works towards", or an extra bit of motivation knowing you have to work hard to play your best, or keep up with the pack while hiking, etc.
Pick a new activity and go for it. Your body will thank you :)
Another great part about participating in other activities is that it is a good measure for how well you actually are performing in the gym. If you aren't necessarily dropping weight, but getting more fit, this can be an encouraging sign that may only be evident by engaging in another form of exercise. I play soccer in my "off" time. It changes the way I workout because I can actually feel the results of my gym training while playing. If I had a not so stellar week of training, I pay the consequences on the field, and vise versa. It is "something to works towards", or an extra bit of motivation knowing you have to work hard to play your best, or keep up with the pack while hiking, etc.
Pick a new activity and go for it. Your body will thank you :)
The Workout for Tuesday April 24th
Three Rounds
1 minute: Kettlebell Swings
Then
12 Single Leg Deadlift each leg
12 One Arm Kettlebell Rows each arm
Three Rounds
1 Minute: American Swings
Then
12 Split Deadlifts each leg
12 Kettlebell High Pulls each arm
Three Rounds
1 Minute: Swing Flip Squats
Then
12 Bottoms Up Windmills each side
12 Snatches each arm
1 minute: Kettlebell Swings
Then
12 Single Leg Deadlift each leg
12 One Arm Kettlebell Rows each arm
Three Rounds
1 Minute: American Swings
Then
12 Split Deadlifts each leg
12 Kettlebell High Pulls each arm
Three Rounds
1 Minute: Swing Flip Squats
Then
12 Bottoms Up Windmills each side
12 Snatches each arm
Sunday, April 22, 2012
The Workout for Monday April 23rd
Five Rounds
12 Dive Bomber Push Ups
5 Turkish Get Ups each side
12 Toes-to-Bar or Knees-to-Elbows
1 Suicide
12 Dive Bomber Push Ups
5 Turkish Get Ups each side
12 Toes-to-Bar or Knees-to-Elbows
1 Suicide
Thursday, April 19, 2012
The Workout for Friday April 20th
1 Sled Push
5 Cleans/1 Sled Push
100 Jump Rope/5 Cleans/1 Sled Push
5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
Run to the fence and back/5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
5 Clean and Jerk/Run to the fence and back/5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
5 Cleans/1 Sled Push
100 Jump Rope/5 Cleans/1 Sled Push
5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
Run to the fence and back/5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
5 Clean and Jerk/Run to the fence and back/5 DLHP/50 Mountain Climbers/5 Power Cleans/100 Jump Rope/5 Cleans/1 Sled Push
Wednesday, April 18, 2012
The Workout for Thursday April 19th
10-9-8-7-6-5-4-3-2-1
Pull Ups
Or
20-18-16-14-12-10-8-6-4-2
Modified Pull Ups
100-90-80-70-60-50-40-30-20-10
Sledgehammer Drives
Pull Ups
Or
20-18-16-14-12-10-8-6-4-2
Modified Pull Ups
100-90-80-70-60-50-40-30-20-10
Sledgehammer Drives
Tuesday, April 17, 2012
The Workout for Wednesday April 18th
1-2-3-4-5
Snatch High Pull
Power Snatch
Overhead Squat
Then...
1 Snatch @ hip
1 Snatch @ mid-thigh
1 Snatch @ below-the-knee
1 Snatch @ floor
X8
Then...
Tabata Back Squat
Tabata Snatch Jacks
Snatch High Pull
Power Snatch
Overhead Squat
Then...
1 Snatch @ hip
1 Snatch @ mid-thigh
1 Snatch @ below-the-knee
1 Snatch @ floor
X8
Then...
Tabata Back Squat
Tabata Snatch Jacks
Lesley Goes Outside with MovNat
I (Lesley) love learning new ways to get and stay fit. So, this weekend I took a MovNat (www.MovNat.com) workshop at Papago Park. MovNat is the idea of moving naturally. The idea is simple in thought, but when was
the last time you climbed UP a slide, played tag, or climbed a tree? That’s exactly what I did with the
instruction of Brian Tabor.
I’ve got to say, it was the most fun I’ve had in a long
time. The day was cool, overcast, and a
little windy (not typical for Phoenix).
We began our warm up by closing our eyes. Brian told us to just do movements we’ve
never put our body in before – so I rolled and tumbled and stretched. It’s freeing (and thankfully everyone had
their eyes closed too).
Then we learned to walk.
We followed Brian’s lead and pretended to walk over electrified fences
and through narrow caves and under barbed wire.
The key was to visualize and put effort into whatever we did. Visualization translates well into any
exercise that you try. Have you ever
been so tired that you though you couldn’t do one more pull-up or one more sit-up? Next time visualize what would happen if you
didn’t! Pretend you’d fall into lava or you
were trying to rescue a loved one. Bet
you’d find that extra strength then!
We continued the day learning ground work – rolling in the
grass and learning to effectively move our bodies from various positions. I found several of the techniques we learned will
be valuable in opening up the hips for many of the lifts we do. There is a great hip opener for Turkish
get-ups too. Can’t wait to show Kevin
that one!
Working on all fours came next. We ran like bears, hopped like frogs, crawled
like crabs and ran like werewolves.
Sometimes the best way to move is on hands and feet. Have you ever tried climbing Camelback
Mountain? If so, you’ll know what I
mean.
Another portion of our day consisted of moving people and
things around – moves that can be very practical in every-day life. I loved seeing the guys’ faces when I lifted
one of them on my shoulders and walked him around the park. If I was out hiking and someone broke a leg, now
I know I could likely get them to safety.
As with all the training, knowing the proper technique and figuring out
how to mentally break the barrier of “I can’t do that” opens the world to so
many new and rewarding challenges.
We didn’t stay on the ground the entire day. Brian taught us the best way to climb
trees. This one I have to keep
practicing. But I did climb a pole with my bare feet! And I walked on a railing too. These are two things that I never would have
imagined even attempting. But with Brian’s
direction, the skills aren’t actually as hard as you’d think. Maybe I'll try Parkour next.
I know I’m leaving out so many things I learned, like balancing
and jumping and breathing. But I suggest
that the next time the class comes to our area, try MovNat. It’s for all fitness levels and it really
opens your eyes to the fact that the world is our gym – we just need to
re-learn how to move in it naturally.
Monday, April 16, 2012
Sunday, April 15, 2012
The Workout for Monday April 16th
10 Clean/Jerk/Lunge Chop (R)
10 Rack Squats (R)
11 Figure 8 w/hold
10 Rack Squats (L)
10 Clean/Jerk/Lunge Chop (L)
Repeat in reverse order
Three Rounds
10 Rack Squats (R)
11 Figure 8 w/hold
10 Rack Squats (L)
10 Clean/Jerk/Lunge Chop (L)
Repeat in reverse order
Three Rounds
Friday, April 13, 2012
Thursday, April 12, 2012
The Workout for Thursday April 12th
Hang Five Rounds
5 Muscle Snatch/Overhead Squat
5 Push Jerk/Behind the Neck Jerk
5 Hang High Pull/Hang Power Snatch
Five Rounds
3 Shin to Chin + 1 Hang Snatch
6 Alternating Overhead Reverse Lunges
Three Rounds
10 Barbell Burpees
Tuesday, April 10, 2012
The Workout for Wednesday April 11th
Five Rounds for Time
10 Pull Ups or 20 Modified Pull Ups
10 Pistols each leg
20 Super Planks with a Push Up
10 Pull Ups or 20 Modified Pull Ups
10 Pistols each leg
20 Super Planks with a Push Up
Monday, April 9, 2012
The Workout for Tuesday April 10th
Power Clean 5 x 5
Clean Pull High 5 x 5
Clean Pull 5 x 5
Deadlift 5 x 5
Clean Pull High 5 x 5
Clean Pull 5 x 5
Deadlift 5 x 5
Sunday, April 8, 2012
The Workout for Monday April 9th
10 Minute AMRAP
10 Renegade Rows/Run to the fence and back
For 15 minutes:
15 seconds on, 15 seconds off
Dumbbell Press
Dumbbell Squats
Dumbbell Thrusters
10 Renegade Rows/Run to the fence and back
For 15 minutes:
15 seconds on, 15 seconds off
Dumbbell Press
Dumbbell Squats
Dumbbell Thrusters
Thursday, April 5, 2012
The Workout for Friday April 6th
With one Kettlebell, Five Rounds:
Do all with the right hand, then the left hand
5 Clean and Press
5 Squats
5 High Pulls
5 Snatches
Then
Five Rounds
7 Full Body Attacks
25 Double Swings
Do all with the right hand, then the left hand
5 Clean and Press
5 Squats
5 High Pulls
5 Snatches
Then
Five Rounds
7 Full Body Attacks
25 Double Swings
Oops, Late Workout Post for Thursday April 5th
Five Rounds
30 Seconds work, 15 seconds rest
Mountain Climbers
Power Jacks
Bird Dog Hoppers
Prisoner Jacks
Ab Wheel
Stick Jacks
30 Seconds work, 15 seconds rest
Mountain Climbers
Power Jacks
Bird Dog Hoppers
Prisoner Jacks
Ab Wheel
Stick Jacks
Tuesday, April 3, 2012
The Workout for Tuesday April 3rd
Five Rounds
10 Dips
20 Slams
30 Walking Lunges
20 Sit Ups
10 Burpees
10 Dips
20 Slams
30 Walking Lunges
20 Sit Ups
10 Burpees
Monday, April 2, 2012
The Workout for Monday April 2nd
1-2-3-4-5/5-4-3-2-1
Deadlift
Deadlift High Pull
Power Clean
Then...
3 Front Squats x 5
Then...
2 Power Clean and Jerk x 5
Then...
1 Clean and Split Jerk x 5
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