We did the stuffed peppers. Good Paleo eats; the bonus - absolutely no indigestion. Turns out, it's not the grease or the peppers that does you in - it's the rice!!
Eric and Debi are elusive to photograph, but we finaly captured them on camera:
That's Debi in the background with Kirsten.
Here's Eric too. No, they're just stretching!
Buy-in
Row
Deadlift review
Thrusters
WOD
3 rounds
Row 200m
10 thrusters
one rests while the other does a round.
Cash-out
Stretching
Eric was back for more tonight; Debi returned much improved after being under the weather. Both did well and learned new skills. Eric is getting some fast splits on the erg...1:45...way to go Eric! Debi, never having been on an erg in here life, learned basic technique and made great progress over the course of three rounds. Good job, Debi! Times for 3 rounds of 200m erg followed by 10 thrusters:
Eric: 1:49, 1:24, 1:22.
Here's a link to a really nifty calculator for the amount of fish oil you need. The overall formula is from Robb Wolf; The online version is courtesy of Dallas Hartwig.
to help to balance the ratio of Omega-3 to Omega-6 fats. Most of us have waaaay too much Omega-6. You need both, but in a 1:1 or 2:1 ratio (O-6:-O-3.) Omega-6's are pro inlfammatory, Omega-3s are anti-inflammatory.
Make sure your fish oil lists the amounts of DHA and EPA contained. General Omega-3 listing? Look for slick tricks like soybean oil. Not good and not the kind of Omega-3 we're looking for.
Here's everybody's back squats from Monday.
Coming along nicely. Flexibility is a factor for all of us. We'll be working on that in and out of the squat.
Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
The next Onramp class is starting Monday, 6/21/10. We'll be meeting at 6:15 for 12 sessions to teach you the basic moves and get you ready for the intensity of our workouts. We still have an opening - contact us!
ChiRunning Instructor Cassie Kottke with our Joanie
Joanie and Charles made a trip down to Crossfit Appleton for a WOD and a morning workshop on Chi running.
ChiRunning is a technique of running that greatly reduces impact on the body while increasing running efficiency (who knew there was a technique?) Fabulous! Very similiar to the Pose running technique. Cassie Kottke was our ChiRunning certified instructor. Sometime we should get her up here to do a workshop. Well worth the trip.
Another great workout from Theresa as well. Here's what I can remember:
WOD
3 rounds for time:
15 box jumps
15 burpees
35 situps
15 ring pushups
