ARTICLE: Now Is The Time To Prep Your Immune System For Winter



Complete as many rounds as possible in 20 mins of:
Push Press

85% of 1RM Maximum: 35

Every 6 mins for 24 mins do:
Row, 250 m
4 Muscle-ups
Row, 250 m

2 Muscle-ups for women Rx.
Competition: Jumping Ring Muscle Ups
Performance: 4 Strict Banded PU (or RR) + 4 Strict Banded Bar Dips
Fitness: 4 Strict Banded PU (or RR) + 4 Strict Banded Bar Dips 200m Row


Picture this: The weather is cooling down, cozy coats re-emerge, and you may be shutting those windows and start cranking up the heat. With a new season on the horizon, unwanted guests will be popping up. The sniffles and sneezes, or worse, are coming. But don’t head for the cold medicine just yet; there’s plenty you can do to prepare yourself. It's important, however, that you start supporting your immune system and inflammatory response now in order to stay healthy thought the fall, winter, and spring. And so, in preparation for the changing season, here are a few ways to support your body:

1. Remember: A healthy gut equals a healthy immune system.

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3 rounds for time of:
4 Dumbbell Snatches, 100/70 lbs
2 Bar Muscle Ups

Rest 0:30 between cycles 1-2 and 2-3
Rest 0:40 between cycles 3-4 and 4-5
GEAR: 2.5
Notes 4 Dumbbell Snatch + 2 Bar Muscle-Ups = 1 Round. 3 Rounds = 1 Cycle.
Competition: 60-70/40-55# Jumping BMU (Above Head)
Performance: 35-40/25-30# Jumping BMU
Fitness: Pick Weight Elevated Push Ups + Dips




    For the Picadillo

    • 1 pound ground beef
    • 1 white onion, diced
    • 1 green bell pepper, diced
    • 1 teaspoon dried oregano
    • 1/2 teaspoon cumin
    • 1 bay leaf
    • salt and pepper, to taste
    • 8 ounces tomato sauce
    • 2 tablespoons tomato paste
    • 2/3 cup beef broth
    • 1 tablespoon white wine vinegar
    • 1/3 cup green olives, halved
    • 1/3 cup raisins

    For the plantain layers

    • 4 medium ripe (brown) plantains, peeled and cut in half
    • 1 egg
    • 1/4 cup melted ghee
    • salt, to taste
    • roughly chopped cilantro, to garnish
    • lime wedges, to garnish


    1. Preheat oven to 350 degrees F. Grease an 8x8 baking dish
    2. Place a large cast iron skillet over medium heat, add ground beef to brown and break into pieces.

    ARTICLE: How Discovering Your Purpose Makes Everything Else Fall Into Place



    6 rounds for time of:
    24 Air Squats
    24 Push-ups
    24 Walking Lunges
    Run, 400 m

    Competition: 4-5 Rounds
    Performance: 4 Rounds Elevated Push-Ups OK
    Fitness: 6 Rounds 12 Air Squats 12 Push Ups 12 Walking Lunges Run, 200m


    After working with thousands of people, I’ve come to understand that no matter what has happened to us over the course of our lives, we have the awesome ability to choose how we respond. When tragedy strikes, if we are not aware of our purpose, we can easily become victims of circumstance. However, anyone you have ever admired was either consciously or unconsciously living on purpose. They had a reason beyond their circumstances to continue, despite the worst of the worst. They were connected to their inner power, strength, love, and compassion, which helped them endure hardships.

    When you start to understand what your purpose is, you begin to manifest the incredible love of the Creator on earth. Oftentimes, well-intentioned people will try to save the world when they’re the people who truly need saving. In reality, the world will be saved by people who have woken up to their purpose and who then become teachers through their examples.

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    Clean Pull + Power Clean + Clean 1-1-1-1-1-1-1-1
    Use the heaviest weight you can for each set. Rest as needed between sets.

    8x1, use 95% of last week's top working weight Notes If athlete did not perform this complex last week, they should do that workout here instead. Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.
    TIMECAP: 20:00

    21-15-9 reps, for time of:
    Dumbbell Squat Clean
    Thruster, 50/35 lbs

    Competition: 35/25#
    Performance: 25-30/20# Band Pull-Ups or Ring Rows
    Fitness: 20/10# Band Pull-Ups or Ring Rows

    Reflect on the 2017 Reebok CrossFit Games and our first year in Madison, Wisconsin, with this compilation of scenes from the event. Video by Torin Simpson. The CrossFit Games -- ( The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™




    Complete as many rounds as possible in 30 mins of:
    20 Handstand Push-ups
    20 Pistols (Alternating Legs)s
    Row, 500 m

    Competition: 1 Abmat or L-Sit DB Press 40/30# Pistols (modified behind opposite leg)
    Performance: L-Sit DB Press Assisted Pistols (Band/Box/Post)
    Fitness: L-Sit DB Press Air Squats


    The man in the bed weighed 555 lb.

    He was in his 30s, a black Southern Baptist preacher. His father was a preacher and his wife’s father was a preacher. Both families were morbidly obese and the kindest of people.

    Collectively, they discussed how the one cardiologist who treated all members of both families had told them their Type 2 diabetes and obesity were genetic conditions common to the African-American community.

    “Mr. Jason,” the man's aunt cried, “we have already had four of our family die this year. Why, Mr. Jason? Why? Why has God stricken us with this disease?”

    The man came to be my patient on a weekend. They couldn’t fly him to me in a helicopter because he was too heavy. He barely fit into the EMS bus.

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    ARTICLE: Do I Carry a Dangerous Amount of Belly Fat?



    Split Jerk 5-5-5-5-5

    Use the heaviest weight you can for each set. Rest as needed between sets.

    5x5, use 95% of last week's top working weight
    Notes If athlete did not perform last week's split jerks (extra work on Day 1), they should perform that workout here instead. TIMECAP: 20:00

    7 rounds for time of:
    3 Power Snatches, 155/105 lbs
    7 Burpee Box Jump Overs, 24/20 in

    TIMECAP: 10:00
    Competition: 115-135/80-95#
    Performance: 75-95/55-65# 20/16"
    Fitness: 45-65/35-45# 16/12"


    Q. How can I tell if I have a dangerous amount of visceral fat? Do we understand why the body decides to store some fat as visceral fat and other as subcutaneous?

    A. Visceral fat is fat that collects around the abdomen — giving a “beach ball” look in some cases — and is associated with a host of medical problems, including heart disease, diabetes, heartburn and sleep difficulties.

    No one knows precisely when fat becomes dangerous, said Dr. Noyan Gokce, a staff cardiologist at the Boston University School of Medicine, who has a federal grant to investigate the differences between “healthy” and “unhealthy” fat. But fat seems to behave differently when pushed close to organs such as the kidney, liver and pancreas, he said.

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    ARTICLE: 5 Ways to Fix Your Diet To Tame Chronic Inflammation



    For time:
    30 Row Calories
    Handstand Walk, 100 ft
    Squat Snatch, 155/105 lbs
    Handstand Walk, 100 ft

    25 Cal Row for women.

    Notes Handstand Walk: Work in Regionals style 10' increments.
    GEAR: 2.5
    Competition: 30 Shoulder Taps 115/75#
    Performance: 30 Plank Taps or 45 sec HS Hold 65-75/45-55#
    Fitness: 45 Sec Plank Hold 35-45/25-35#


    Every 1 min for 15 mins do:
    6 Thrusters, 185/125 lbs
    9 Kettlebell Thrusters, 24/16 kg
    12 Dumbbell Thrusters, 50/35 lbs

    Competition: 135-155/95-105# 16/12kg 40/30#
    Performance: 95/65# 12/8kg 30/20#
    Fitness: Find weights


    "Everything aches, especially my joints, and I’m often tired and mentally foggy," my 37-year-old client Jessica told me during our first consultation. She sipped from a tall coffee cup and seemed slightly unfocused. Jessica’s doctor had recently diagnosed her with rheumatoid arthritis (RA), an autoimmune disease that leaves your joints achy, stiff, and swollen.

    RA is one of over 80 autoimmune diseases, and the American Autoimmune-Related Diseases Association says about 50 million Americans suffer from one or more of these illnesses, which also include celiac disease and lupus. As a functional nutritionist who specializes in gastrointestinal (GI) problems, I’ve found symptoms of autoimmune diseases often overlap, making them hard to identify. Some clients discover they simultaneously have several autoimmune diseases, and I frequently find gut problems make them worse.

    Whatever name you call them, right under the surface of all autoimmune diseases is the fact that the body is attacking itself. Let me explain: Think of your immune system as an intelligent, well-intended army that keeps out pathogens and other havoc-causing enemies. Usually, it does a fantastic job keeping out the bad guys, but one day it becomes confused and starts attacking its own territory. That’s how autoimmune diseases develop: Your immune system incorrectly thinks a "friendly" organ like your joints or brain is the enemy and wages war.

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    ARTICLE: Get Up, Stand Up!



    Clean Pull 1-1-1-1
    Use the heaviest weight you can for each set. Rest as needed between sets.

    Clean Pull + Power Clean + Clean 1-1-1-1, 4x1 Notes You must keep your hands on the bar for the duration of the set. Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets.

    Complete as many rounds as possible in 11 mins of:
    10 Dumbbell Power Cleans, 50/35 lbs
    Run, 200 m

    Competition: 40/30#
    Performance: 30/20#
    Fitness: 20/10#


    Too much time spent in a chair could shorten our lives, even if we exercise, according to a study that uses objective measures to find the links between lengthy sitting time and death among middle-aged and older adults.

    More hopefully, the study also suggests that we might be able to take steps to reduce our risks by taking steps every half-hour or so.

    Most of us almost certainly have heard by now that being seated and unmoving all day is unhealthy. Many past epidemiological studies have noted that the longer people sit on a daily basis, the likelier they are to develop various diseases, including obesity, diabetes and heart disease. They also are at heightened risk for premature death.

    This association between sitting and ill health generally remains, the past science shows, whether people exercise or not.

    But most of these studies have relied on people’s memories of how they spent their time on any given day, and our recall about such matters tends to be notoriously unreliable. The studies also usually have focused on the total number of hours that someone sits each day. Some scientists have begun to wonder whether our patterns of sitting — how long we sit at a stretch and whether, when, and how often we stand up and move — might also have health implications. And they have questioned whether gender, race or weight might alter how sitting affects us. 

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    As many reps as possible in 15 mins of: Pull-up

    Strict Pullup Development. 15:00
    Volume Accumulation of one of the following, listed from highest to lowest proficiency:
    1) Strict Chest-to-Bar Pullup
    2) Strict Pullup
    3) Pullup Negative
    4) Piked Assisted Pullup
    5) Ring Row

    Notes: Regardless of which exercise the athlete performs, the emphasis is on submaximal sets with perfect mechanics. The athlete should always break their sets well before failure. 1,2) The rep is counted when the athlete returns, under control, to a full stop hollow hang at the bottom, not when the chest contacts/chin clears the bar at the top. Advanced athletes may scale this up to a chest to bar with a tempo of X131 (accelerate up, pause at top, three second eccentric, pause at bottom.) 3) Aim for doing multiple 0:10 reps in a row each set. 4,5) Treat this as if it were unassisted with regard to counting reps, i.e. count the rep when the athlete returns, under control, to a full stop at the bottom. For ring rows, the athlete should select an angle which allows them to work in sets of 5-8.

    3 rounds for time of:
    3 Rope Climbs
    20 Burpees
    15 Sumo Deadlift High-pulls, 95/65 lbs

    2 Rope Climbs for women Rx.

    Competition: 2/1 Rope Climbs 75#/55#
    Performance: 6/4 Strict GT Standing 65/45#
    Fitness: 5 Ground to Standing 45/35#


    This is the third and final post in our Summer on a Stick recipe series. Maria Barton of Maria Makes shares some of her favorite grilled kabob recipes to heat up your summer.

    Time to soak those skewers and fire up the grill one last time while the weather’s still nice! I saved the best for last, and these Buffalo Chicken Kabobs are here just in time for football season. 

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    ARTICLE: Feeling Older? Here’s How to Embrace It



    Complete as many rounds as possible in 20 mins of: Back Squat

    AMRAP 20 @ 75% of 1RM Maximum: 50 Notes: You may perform reps in any scheme you'd like. However, your focus is keeping all sets submaximal, and all reps fast and technical. If you reach 50 reps before the 20 minute clock is up, you're done. It's better to take all 20 minutes and keep all sets relatively easy.

    4 rounds for time of:
    30 Push-ups
    Lunge, 32/24 kg, 100 ft
    Farmers Walk (Kettlebell), 32/24 kg, 100 m

    20 Pushups for women. For the farmers carry switch arms at 50m.
    TIMECAP: 20:00
    Competition: 24/16KG
    Performance: Elevated Push Ups OK 16/12kg
    Fitness: 20/15 Elevated Push Ups 12/8kg


    The realization that you are getting older can come in waves.

    You watch movies and point to the actors, saying: “She’s dead. Oh, he’s dead, too.”

    Your parents move to a retirement community they call God’s waiting room.

    You hear more snap, crackle and pop in your joints than in your breakfast cereal.

    In society, youthfulness is glorified and getting older is cast as something to avoid, but as your age increases, your quality of life does not necessarily have to decrease, experts said.

    Here’s what you should know:

    What is ‘old’?

    Most people wouldn’t say that a 38-year-old qualifies, but once you pass the median age of 37.8, you may statistically be considered “old,” said Tom Ludwig, emeritus professor of psychology at Hope College in Holland, Mich.

    Studies show that people start feeling old in their 60s, and a Pew Research Center survey found that nearly 3,000 respondents said 68 was the average age at which old age begins.

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    A) Snatch Pull + Snatch High Pull + Snatch + Overhead Squat 1-1-1, 4x1

    Notes You must keep your hands on the bar for the duration of the set. Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets.

    B) Double Under/Assault Bike
    5 Rounds For Total Reps:
    1:00 Double Unders
    0:10 Transition
    1:00 Row Calories
    2:00 Rest

    Competition: DUA
    Performance & Fitness: Singles

    CrossFit Founder Greg Glassman speaks to Level 1 participants on Sept. 3, 2017, in Aromas, California. "We sit collectively in unique possession of an elegant solution to the world's most vexing problem. And it may be so elegant that it's optimal," Glassman says.

    ARTICLE: The Delicious Apple Cider Vinegar Drink You'll Want To Sip For Daily Gut-Healing



    1 Snatch, 70% 1RM Every 1 min for 16 mins.

    16x1 EMOM Start at 70% of 1RM, add weight after no fewer than two technically sound lifts. Go big if it's feeling good!

    10 rounds for time of:
    1 Snatch Complex, 135/95 lbs

    10 Rounds For Time, 135#/95#:
    1 Power Snatch + 1 Hang Squat Snatch + 1 Touch-and-Go Squat Snatch + 2 Overhead Squats

    Each round must be completed unbroken, but athlete may set the bar down between rounds. TIMECAP: 10:00
    Competition: 95-115/65-75#
    Performance: 75/55#
    Fitness: Find weight


    Switchel is a classic drink that’s increasingly catching on in creative restaurants and bars, and for good reason. The drink is made from apple cider vinegar, ginger, and a bit of maple syrup. A little spicy and a little sweet, it’s perfect for sipping and can crush any soda craving in its tracks (just make sure you rinse your mouth with water after to protect your teeth from the vinegar’s acidic qualities!). If you’re looking to reap apple cider vinegar’s myriad benefits—according to Vincent Pedre, M.D., “In addition to improving digestion and helping gut health, it has other varied health benefits, including reducing the sugar impact of foods”—this recipe, excerpted from Vinegar Revival by Harry Rosenblum, is a great way to get started.

    Apple Cider Vinegar Switchel

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    ARTICLE: Relationship Problems? Try Getting More Sleep



    1 Clean & Jerk, 65% 1RM Every 1 min for 16 mins.

    16x1 EMOM Start at 65% of 1RM, add weight after no fewer than two technically sound lifts. Go big if it's feeling good!

    For Time:
    10-8-6-4-2 Power Clean, 185#/125#
    Alternate With
    50-40-30-20-10 Double Under

    GEAR: 2.5
    TIMECAP: 8:00
    SCALING GUIDE Power Clean: Athlete should be able to work in singles with short rest for the duration of the workout. Scale load accordingly. Scale movement to dumbbell power clean or dumbbell hang power clean. Double Under: Athlete should be able to work at a minimum rate of 40 double unders/minute. Scale repetitions accordingly. Scale movement to single under.
    Competition: 165/110# DUA
    Performance: 95-135/65-95# Double the singles
    Fitness: Find Weight Singles


    It started as a simple conversation about a child’s birthday party. But it quickly escalated into a full-blown marital rift. She accused him of neglecting the family. He said she was yelling.

    “Whatever,” she said. “Go. Go.”

    “Go where?” he replied.

    “I don’t know,” she told him. “I don’t want to talk to you anymore.”

    The bickering parents were among 43 couples taking part in an Ohio State University study exploring how marital interactions influence a person’s health. Every couple in the study — just like couples in the real world — had experienced some form of routine marital conflict. Hot-button topics included managing money, spending time together as a family or an in-law intruding on the relationship.

    But while marital spats were universal among the couples, how they handled them was not. Some couples argued constructively and even with kindness, while others — like the couple fighting about the birthday party — were hostile and negative.

    What made the difference? The hostile couples were most likely to be those who weren’t getting much sleep.

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    ARTICLE: Does Cooking Boost Nutrients in Tomatoes and Spinach?



    5 Rounds For Time:
    400m Run
    15 Kettlebell Snatch, left arm, 35/26#
    15 Kettlebell Snatch, right arm, 35/26#

    TIMECAP: 18:00 GEAR: 3

    Competition: 26/17#
    Performance: 4 Rounds @ 26/17#
    Fitness: 4 Rounds - 17/9#


    Q. Is it true tomatoes and spinach release more of their nutrients when they’ve been cooked?

    A. It’s true for some nutrients, but not for others.

    Water-soluble vitamins like vitamin C and the B vitamins, which include folate, leach out of vegetables if you boil them, but some will be retained in the stock, so “use it if you’re making soup,” said Helen Rasmussen, a senior research dietitian at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Vitamin levels are reduced the longer you expose them to heat; “they’re just not stable,” she said.

    Levels of other nutrients, however, may increase. One study found that while cooking decreased the amount of vitamin C in tomatoes, the cooking process increased levels of antioxidants that could be absorbed by the body, including levels of lycopene, the carotenoid plant pigment that helps protect the body from free radical damage. “You might be able to get more lycopene out because the heat starts to break down the cell matrix and that actually allows some of the tied-up carotenoids to be released from the cell walls,” Dr. Rasmussen said.

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    Record your best Back Squat 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it

    Complete as many rounds as possible in 20 mins of:
    5 Pull-ups
    10 Push-ups
    15 Air Squats


    “You are worthless. You don’t deserve to be here.”

    Ron, stepfather to Katie Smith—who was around 6 or 7 at the time—spat the words at her, his eyes filled with hate and rage. Smith, her younger sister, their mother and Ron were packing for yet another move, and one of the dogs had gotten in the house and defecated on the floor.

    “Eat it,” Ron commanded her.

    She didn’t scream. Didn’t cry. Hardly dared to breathe. She gingerly gathered the foul turds and placed them in her mouth.

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    1 Clean & Jerk, pick load
    Every 1 min for 15 mins.

    Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2 Reps 9-15: Work at athlete's discretion between 85-95% Notes Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach's disrcretion.

    Clean and Jerk Complex 10 Rounds For Time, 135#/95#:
    1 Power Clean + 1 Hang Squat Clean + 1 Touch-and-Go Squat Clean + 1 Thruster + 1 Shoulder-to-Overhead

    Each round must be completed unbroken, but athlete may set the bar down between rounds. TIMECAP: 10:00
    Competition: 115/75#
    Performance: 75-95/55-65#
    Fitness: 45-65/35-45#


    Our @whole30recipes Instagram feed brings you delicious, Whole30 compliant recipes all day, every day. And, in our series, The Best of @Whole30Recipes, we bring our favorites to the blog.

    This is Day One of the #SeptemberWhole30 (PRAISE HANDS EMOJI HERE). Yes, that means you’ll be staying Whole30 compliant on Labor Day. Never fear… you DON’T have to be “that person” at the cookout, picnic or party. Quite the opposite—Whole30 compliant food translates really well to a party menu. In fact, with these recipes from our @Whole30Recipe feed, your fellow party goers might not even realize you’re doing a Whole30.

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    ARTICLE: CrossFit Problems: “About That Ass Rash …”



    4 rounds for time of:
    Run, 200 m
    15 Thrusters, 45/35 lbs
    10 Burpees

    Scale to lighter bar if needed.


    I was an enthusiastic CrossFit newbie, a little more than two months in. I’d lifted my first barbell and flipped my first tire, and I was two weeks into my first Paleo challenge.

    I don’t remember the workout, but I do remember the shower afterward.

    As the water streamed down my back, I felt a terrible burning sensation in a place that shouldn’t burn. I stepped out of the shower, contorted before the mirror and discovered a raw, red raspberry shining back at me from the base of my spine. My suspicions were confirmed.

    “I’m allergic to Paleo!” I raged at my foggy reflection.

    Of course, after a few more encounters with girls such as Annie and Angie, I learned that I was not, in fact, allergic to clean eating; rather, I was a victim of the infamous sit-up butt sore. The next time sit-ups came up in a workout, I sheepishly grabbed a thin foam square to sit on, exchanging knowing glances with the veteran athletes in class.

    But it’s not just everyday athletes who chafe at the idea of a workout chock-full of sit-ups. I asked five-time CrossFit Games athlete Ben Stoneberg if he’d ever experienced the raspberry.

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    ARTICLE:Houston Affiliates Versus Harvey



    Front Squat 2-2-2
    Use the heaviest weight you can for each set. Rest as needed between sets.

    3x2, use 80% of last week's 3RM
    Notes If athlete did not perform 3RM last week (it was in Extra Work), they may do so here. TIMECAP: 15:00

    For time:
    30 Box Jumps, 30/24 in
    50 Overhead Squats, 95/65 lbs
    75 Wall Balls, 20/14 lbs, 10/9 in
    100 Double Unders

    Competition: 24/20'' 75/55# DUA
    Performance: 20/16" 45-65/35-45# 14/10# 200 Singles
    Fitness: 16/12" 35/25# 10/6# 100 Singles


    After hurricane-turned-tropical storm Harvey dumped as much as 40 inches of rain on parts of southeast Texas by Monday afternoon, White Oak Bayou couldn’t contain itself.

    The slow-moving river that sits less than 450 feet behind CrossFit Yellow Rose in northern Houston crested over its banks, sending 2 feet of water into the affiliate.

    Owner Clark Hibbs and wife Rachel last saw their gym Sunday night to begin the clean-up process. As of late Monday afternoon, however, the couple has been unable to further assess the damage inside the 9-month-old box.

    “Only a few people can move around their neighborhoods because, I’d say, 95 percent of the roads around Houston are just impassible,” Hibbs said.

    He added: “There’s nothing we can do right now until all this rain stops.”

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    VIDEO: Greg Glassman at LSU: CrossFit Keeps People out of Nursing Homes



    A)Strict Pullup Development 15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
    1) Strict Chest-to-Bar Pullup
    2) Strict Pullup
    3) Pullup Negative
    4) Piked Assisted Pullup
    5) Ring Row

    Complete as many rounds as possible in 15 mins of:
    10 Push Press, 135/95 lbs
    10 Toes-to-bars
    10 Goblet Squats, 70/53 lbs
    10 Pull-ups

    CrossFit Founder Greg Glassman talks with a group of doctors and nursing students at LSU Health Science Center Shreveport about how CrossFit can keep people out of nursing homes. "You know what puts people in nursing homes is frailty and feebleness," he says. "It's the inability to stand, to squat, to get things off the ground."

    ARTICLE: Three Reasons You’ll Never Buy Salad Dressing Again



    1 Snatch, pick load Every 1 min for 15 mins.

    Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2 Reps 9-15: Work at athlete's discretion between 85-95%

    Assault Bike or Row/Power Snatch
    Every 4:00 x 4:
    30/25 Assault Bike or Row Calories
    15 Power Snatch, 95#/65#

    Competition: 75/55#
    Performance: 25/20 Calories, 65/45#
    Fitness: 20/15 Calories, 45/35#


    I can’t remember the last time I purchased salad dressing. Homemade salad dressing is healthier, less expensive and much better tasting than store-bought dressing. And it’s easier to make than you might think.

    More people have asked me for my salad-dressing recipe than anything else I’ve ever prepared. I’m mostly a by-the-books cook, but this is the one of the few things I make without a recipe. It’s adapted from the salad dressing my mom made when I was growing up, and I use it every single night. Why mess with perfection?

    You can whip up a delicious dressing in less than five minutes using ingredients you have around the kitchen. I make mine in recycled jars, but you could get a fancy salad-dressing shaker for easier shaking and pouring.

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