FallOut CrossFit – School of Elite Fitness Tri-cities, WA

April 23, 2014

STRENGTH: Deadlift
5 Reps @ 50% of 1 RM
5 Reps @ 60%
3 Reps @ 70%
5 Reps @ 75%
3 Reps @ 85%
1 or more @ 90%


WOD:
As Many Reps As Possible in 12 minutes of:
10 x Deadlifts 
20 x Wall Balls
30 x Double Unders

 

SAM_3166

OlyWOD walking lunges!!

April 22, 2014

Happy Earth Day!

hands in dirt

Did you know…

1. Plastic microbeads in conventional scrubs and toothpastes don’t break down and aren’t filtered out during water treatment, so they end up in oceans where aquatic animals ingest them. Translation: plastic–infused fish in your sushi.    

2. Two recent studies highlight the sad fact that removing one chemical—BPA (bisphenol-A)—and possibly replacing it with another does not necessarily make plastic safe. 

3. Scented personal care products, as well as air fresheners, candles, and nail polish, often contain phthalates—which can mess with hormones and have been linked to obesity. 

4. Only 13% of the 100 billion plastic bags thrown away every year are recycled.   

5. Conventionally grown cotton is considered the world’s “dirtiest” crop. It covers only 2.5% of the world’s farmed land, yet uses 16% of the world’s insecticides.

6. Approximately 41,666 plastic bottles are thrown away every minute in the US alone. 

7. Most conventional shampoos and conditioners contain sulfates (sodium lauryl sulfate) to increase lather. They pollute wastewater and strip natural hair oils (frizz!). 

8. Trees help improve air quality and reduce stress, which are both related to lower risk of diseases.

9. Flea collars and chemical baths often contain tetrachlorvinphos and proposer, dangerous pesticides that can damage a puppy—or child’s—developing neurological system. 

10. Teflon releases enough polytetrafluoroethylene (PTFE) into the air when heated to over 660 degrees to cause polymer fume flu, which manifests as flulike symptoms that won’t kill humans, but can kill birds. 

11. The unintended side effect of chlorinating water to meet federal regulations creates trihalomethanes; in tests across 43 states, 84% reported concentrations high enough to potentially cause cancer and birth defects. 

12. It’s estimated that up to 20% of the fabric sourced for clothing production ends up as scraps headed for the landfill. 

13. The USDA has detected 35 different pesticide residues on fresh tomatoes, so it’s not surprising that the FDA regularly detected pesticides in tomato-based sauces.

14. You can save up to 3,000 gallons of water a year by simply turning off the tap while brushing your teeth. Or brush your teeth in the shower.

15. Calling all Paleo devotees: Animals that eat plants are easier on the planet and healthier. Grassfed meat is packed with omega 3s and lower in total fat. 

16. Soil in healthy, organic fields absorbs and stores carbon dioxide, making it an important tool for combatting climate change.

17. The FDA regularly detects the insecticide organophosphate (linked to IQ problems and ADHD in children) on wheat, rye, and other flour-based bread and products it tests.

18. A recent study from the California Air Resources Board (ARB) found many conventional cleaning products release formaldehyde and ultrafine particles when they chemically react with gases in the air—which can induce asthma or other respiratory problems. 

19. Organic farming promotes more climate-friendly agricultural practices, using 45 percent less energy compared to conventional. 

20. “Natural” products (even those found at health food stores) are just as likely to contain GMOs as conventional ones, so make sure to look for USDA Organic or Non-GMO seals.

21. In the past three years, the number of farmer’s markets in the U.S. has increased by 33% to over 8,000. 

Source: http://discover.rodales.com/organic-living/go-green-22-earth-day-tips

 

STRENGTH: Press

5 @ 40% of 1 RM

5 @ 50% of 1 RM

5 @ 60% of 1 RM

5 @ 65% of 1 RM

5 @ 70% of 1 RM

WOD: 6 rounds for time,

200 m run

5 x chest to bar pull ups

10 x single arm KB snatch

SAM_3165

April 21, 2014

SKILL: Tabata squats

SAM_3156

WOD: 20 minute AMRAP

100 m overhead barbell carry, 10 immediate burpees if barbell comes down from OH position

15 x ring dips

10 x single leg squats, alternating

5 x handstand push ups

SAM_3155

April 17, 2014

STRENGTH: Floor Press 5-5-5-3-3-2-2

WOD: 8 rounds total, for max reps

20 seconds – high hang power clean

10 seconds rest

20 seconds – push press

10 seconds rest

SAM_3153

April 16, 2014

STRENGTH: 3 minutes – max # KB swings 
WOD: For time,

1-2-3-4-5-6-7-8 Toes to Bar
8-7-6-5-4-3-2-1 Push Jerk
Run 150 m (100 m scaled) after every round of Push Jerks

 

SAM_3150

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