12/27/08 Workout

Saturday Dec. 27, 2008
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

This is www.crossfit.com workout of the day (WOD).

Used two 45# Dumbbells and did 4 2/3 rounds in the park. Great workout! Thanks CrossFit.

SOLIDFITNESS NATION'S HOLIDAY REPLACMENTS FOR JUNK FOOD

SOLIDFITNESS NATION'S REAL FOOD CHOICES:

• SOFT DRINKS -------------------------DRINK EIGHT GLASSES OF WATER PER DAY


• COFFEE ---------------------------------HOT TEA, GREEN TEA


• BEVERAGE ALCOHOL ------------SPARKLING WATER WITH LIME, OVER ICE. BLEND FRUITS, JUICE AND ICE FOR A COOL DRINK.
  
• PIZZA, LASAGNA, PASTA DISHES--- BEEF, LAMB, SALMON, TUNA,TURKEY,FREE RANGE CHICKEN.
  
• CHIPS ------------------------------------POPCORN, TRAIL MIX, ROASTED NUTS, RAW VEGGIES.
  
• COOKIES, CANDIES -------------DRIED FRUIT, WHOLE GRAIN MUFFINS, APPLES, PEACHES
  
• BREAD, DOUGHNUTS --------------WHOLE GRAIN MUFFINS, EZEKIEL BREAD (ask for it at your health food store).
  
• SUGAR -----------------------------------HONEY, MOLL ASSES (WHEN NECESSARY)
  
• ICE CREAM AND DESSERTS--------------YOGURT OR COTTAGE CHEESE WITH DICED PINEAPPLE OR MANDRIAN ORANGES. SERVE FRUITS AND NUTS WITH DICED CHEESE

ENJOY YOUR HOLIDAYS WITHOUT RUINING YOUR NUTRITIONAL BALANCE.

BE STRONG AND COURAGEOUS!!

Today's Workout Tw4, again

Tw4
3 Pull-ups
6 Perfect Pushups
9 Free Squats
Do as many as you can in 5 Minutes, rest one minute.
Repeat for total of 3 rounds.
Rest three minutes and do…
Grab ‘n Go Heavy, 5 – 5 – 5 Squats with 50# Dumbbells
50#ers don't work for you? Grab what will keep you challenged,
i.e., Loaded Barbell, Sandbag, Medicine Ball, etc.