Workout
AMRAP in 15 Minutes of: (As Many Rounds as Possible)
- 5 Burpees
- 10 Kettlebell or Dumbell swings
- 20 Alternating single leg squats (pistols)
* If you are not able to do single leg squats, do 40 air squats as a replacement .*
Get Stronger2day!
May
19
Workout of the Week
May
18
Friday Musings
Be Stronger2day!
May
17
It is what it is… or is it?
This post comes from Crossfit Lisbeth… Thanks!
“That’s just the way it is.”
Ugh. Raise your hand if you hate that saying.
“That’s just the way it is.”
What an excuse for mediocrity. A rationale for piss-poor
performance. An acceptance of crap.
Those words are a symbol that you’ve given up, or that you
won’t try harder, or that you just don’t care anymore.
Don’t do it. Don’t use those words. Don’t surrender. Fight
for better.
Ban that statement from your lexicon. When you find yourself
defending the status quo with vague nothingness, instead of searching for a way
to improve whatever “that” is, stop yourself. Slap yourself. Do burpees. Do
handstands. Do something to wake yourself up and pour some oxygen into your
brain and realize “Just because something sucks doesn’t mean it always has
to suck.”
Decide not to accept. Decide not to settle. Decide to
make shit better.
make shit better.
“That’s just the way it is.”
Oh yeah. For now. But that doesn’t mean forever. All of the
world’s improvements came because somebody refused to accept the way things are,
and had the guts to start working on the way things could be …
Be Stronger2day!
May
16
Chocolate Coconut Balls
Prep time: 10 mins
Total time: 10 mins
Serves: 10-12
Ingredients
- 1/2 cup canned coconut milk
- 1/2 cup Coconut Cream Concentrate
- 1/2 cup maple syrup
- 1/3 cup cocoa powder
- 3/4 cup almond butter
- 1 tsp vanilla
- 2 cups shredded coconut
- 1 cup sliced almonds
- pinch of salt
Instructions
- In a small saucepan add the coconut milk, coconut cream concentrate, maple syrup, cocoa powder, and almond butter. Stir all the ingredients together until smooth and warmed through. Remove from the heat and add the vanilla.
- In a medium bowl add the coconut and sliced almonds. Pour the chocolate mixture over the coconut and almonds and stir to thoroughly combine. Drop on a parchment lined cookie sheet and cool in the fridge until set.
Enjoy!
May
15
Bonus Workout
Workout
4 Rounds for time:
- Run 400m
- 50 Air Squats
Get Stronger2day!
May
14
Working
Sometimes you just have to put your head down and go to work. I have goals. Most of them are long term goals. I am still deciding how I am going to accomplish everything I have set for myself to get done. In the meantime, I have decided to get to work. I am enjoying Crossfit even more now because I am progressing. I also have direction.
So, set some goals and get down to work. Decide on your direction and go!
Be Stronger2day!
May
12
Workout of the Week
Workout
One Round for Time:
- 100 Double Unders
- 90 Supermans
- 80 Air Squats
- 70 Sit ups
- 60 Lunges
- 50 Pushups
- 40 Box Jumps
- 30 Dumbell Thrusters
- 20 Burpees
- 10 Pullups
Get Stronger2day!
May
11
May
10
Recovery Time
How do you find time for recovery after your tough workouts? Some people find it difficult to change their daily routine to include recovery measures, so they are forgotten. Recovery is so important to your daily fitness routine, it cannot be pushed by the wayside. Here are some ideas to find time for recovery in your every day routine.
- Roll out your tissues while watching T.V.
- Use your lacrosse ball while in your car. (I put mine between my back and the seat.)
- Ice sore areas using bags of ice while in your car or watching T.V. (20 min.)
- Make sure your supplements are in a place you can see them, so they are not forgotten.
- Get a reusable water bottle so you have water whenever you need it.
- Stretch when you have any spare moment.
Don’t put your recovery behind other things. Include it in your daily activities. Use idle moments to your advantage and you will feel better and perform better every day.
Be Stronger2day!
May
09
Blueberry Cucumber Smoothie
Serves 3
Ingredients
- 2 large cucumbers, peeled and diced
- 1 cup coconut milk
- 1 cup frozen blueberries (fresh or frozen)
- 1 tbsp lemon juice
Directions:
Blend all of the ingredients in a blender until smooth. Remember this makes 3 servings.
Enjoy!
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