5/31 Thursday Day#39

Dynamic Warm up #2

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Body positioning on pull ups/ gripping

WOD

(M) TEST #24

3 minutes MAX distance shuttle runs

(G) TEST #3a

3 minutes MAX effort pull ups

GoFit

Dynamic Warm up #2

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

5x 

30:30

-Pull ups

-Shuttle run

-Box jumps/ step ups

-Air bike

5/30 Wednesday Day#38

Dynamic Warm up #1

1 mile run/ 2K row

Lunge complex

Inchworm

Dynamic walk

Toy soldiers

Broad jumps

Skill

Stone G2S

WOD

(M) TEST #23

Max distance prowler push 1.30

W/50# M/90#

(G) TEST #7

1 minute MAX effort TTB

(W) TEST #8

1 minute MAX effort stone GTS W/#95 M/#145

5/29 Tuesday Day#37

Warm up & Skill

Rowing technique #1

2 minute row

Understanding power in stroke (Sticky catch drill)

Push 

Pry

Reach

Rock

Roll

Full stroke

2 minute row

WOD

(M) Test #16

12 minute MAX distance row

GoFit

KB #1 Warm up 

Banded pull aparts

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Movement standards

WOD

Tabata

-Pull ups

-Push ups

-KBS

-KB deadlifts

Happy Memorial Day

5/28 Monday Day#36

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Murph

(w/20# vest m/45# vest)

Complete the following:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Never forget the TRUE meaning of Memorial Day

Recovery and Exercise: Making Lifestyle Changes

Photo by Pixabay

By: Jeniffer Scott

When you make the decision to overcome addiction, more than just one part of your life has to change. Your addiction has been ingrained in everything you do -- from who you hang out with to where you work to your hobbies. For many people, a successful recovery from substance misuse requires an entirely new long-term routine. 

This can sound scary. This can sound hard, impossible, or like too much work. Maybe you have tried recovery before -- maybe several times. Don’t let those thoughts stop you from trying and keep trying even after a relapse occurs once, twice or dozens of times. Addiction is a chronic disease, which means relapse isn’t just possible; it’s likely. Every time you make the effort to conquer your addiction, you learn something new. You gain a new tool for long-term success. Let that knowledge empower you to try again and take steps toward not just addiction recovery, but also a healthier life all-around. One way to achieve both is to focus on physical fitness.

Brain Chemistry

For as long as you have been in the throes of addiction, drugs or alcohol has been changing your brain chemistry -- sometimes permanently. Part of overcoming addiction is learning natural ways to manage cognition and mood. Exercise is a major player in stimulating the brain. Not only can a physical fitness regimen help alleviate the damage done, but it can also rouse some of those same feel-good neurotransmitters as your substance. Working out releases endorphins, which help combat depression, regulate highs and lows and provides a healthy distraction from temptation.

Enjoyment

For exercise to work as a tool to combat addiction, it has to be something you enjoy doing. Getting off the couch and going for a run is a hard habit to create for any average person, but for someone working through the ups and downs of addiction, it can be especially difficult.

First, explore different workouts until you find a few you enjoy. Take a spin class at your gym, join a running group or sign up for dance lessons. It’s good to have a variety of exercisesyou enjoy so you don’t get burned out, and even better to focus on a goal to achieve. Do you want to build leaner muscle? Start taking Pilates or weight training. Do you want to improve your endurance? Sign up for a 5K or a 10K race and begin training. When physical fitness aligns with something you enjoy, you are more likely to build a long-term habit. 

Stress Relief

The stress of dealing with a substance abuse disorder is two-fold: You are battling the physical symptoms of withdrawal from drugs or alcohol, while also dealing with the psychological reasons you turned to substances in the first place. Maybe you have a health issue that resulted in chronic physical pain. Perhaps you have unresolved trauma that is emotionally hard to bear. Either way, addiction has become your way of coping, and when you take it away, you feel crushed by the weight of stress and anxiety. 

Exercise can help change all that. Working out--from weightlifting to yoga to running-- is proven to be an effective way to manage and eliminate stress. Making daily exercise a part of your recovery plan gives you an outlet for releasing physical tension, emotional duress and letting go of ruminative thoughts. 

Recovery is hard enough alone, and exercise can offer you a social outletthat is supportive and encouraging, whether or not the people you workout with know you’re working on overcoming addiction. That kind of camaraderie is another lifestyle change--getting you further away from people who make damaging choices by surrounding yourself with those making healthier ones.

5/27 Motivational Sunday Day#35

5/26 Hero Saturday Day#34

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Warm up

3 rounds of:

Dips

Pull ups

10m lateral band walks

TTB

Good mornings

Skill

Burpee bar muscle ups

WOD

Barraza

18 Minute AMRAP:
200m Run
9 Deadlifts w/185# m/275#
6 Burpee Bar Muscle-ups

5/25 Friday Day#33

Gymnastics #5 Warm up 

400m run

3x hand stand to forward roll

Bucket work 5&5

3x L-sits max effort

10x pistol with 5 second pause at bottom

P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk

5x seated L-pull ups with rings

3x pull over to support

Skill

Movement standards

WOD

10x
1 minuet work: 1 minute rest
Fat Cindy

5 weighted pull ups

10 weighted push up

15 weighted air squats

w/20 vest m/45 vest

5/24 Thursday Day#32

Warm up 

Tornado tag

400m run 

Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.

Jump Rope Warm up

2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors 

-Skier jumps

-Single foot double jumps (right 1,2 – left 1,2)

Skill

DB snatches

WOD

6x 

30:30

-DB snatches w/35# m/55#

-Row for calories

-Double unders

GoFit

Jump Rope Warm up 

2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors 

-Skier jumps

-Single foot double jumps (right 1,2 – left 1,2)

Skill

DB snatches

WOD

Tabata the following

-DB snatches

-KBS

-Jump rope/ DU

-Burpees

5/23 Wednesday Day#31

Warm up & Skill

Barbell complex 

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

#2- Snatch grip deadlift/ Hang power snatch/ OHS/ Full snatch

#3- Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Partner WOD

For time:

100 power cleans w/80# m/115# (sets of 10)

60 lateral burpees over the barbell (sets of 6

80 TTB (sets of 10)

*15 minute time cap

5/22 Tuesday Day#30

Gymnastic #6 Warm up 

30 seconds Sampson stretch each side

3 rounds 

OH walking lunges 15m

GHR 15 reps

Hollow rocks 15 reps

Net climbs 2 reps 

P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill

OH walking lunges

WOD

3 rounds for time:

200m run with plate w/25# m/45#

20 OH walking lunges with plate w/25# m/45#

GoFit

Gymnastic #6 Warm up 

30 seconds Sampson stretch each side

3 rounds 

OH walking lunges 15m

GHR 15 reps

Hollow rocks 15 reps

Net climbs 2 reps 

P-bar ladder (1 dip walk forward, 2 dips walk backward...)

Skill

Movement standards

WOD

5x

30:30

-Shuttle run

-Lunges

-Prowler push

-GHD sit ups

5/21 Monday Day#29

Warm up& Skill

TGU

WOD

A-TGU

7 minutes to find your MAX load TGU (must be right & left)

B-20 minute AMRAP

(w/35 m/53)

8 KB OHS (left)

10 KB snatch (right)

6 TGU (left)

8 KB OHS (right)

10 KB snatch (left)

6 TGU (right)

Health Benefits of grapes

Nutrition Facts

Grapes are a great source of phytonutrients, mainly phenols, and polyphenols, and contain other important vitamins such as vitamin K, A, C, and vitamin B6. They are also rich in thiamine, riboflavin, niacin, and folate, and contain minerals like potassium, calcium, magnesium, phosphorus, and sodium. Grapes have a high water content that helps in keeping the body hydrated, and also contain dietary fiber, healthy carbs, antioxidants, and a moderate amount of protein. Flavonoids, like myricetin and quercetin, in grapes help reduce the damage caused by free radicals and slow down aging. Due to their high nutrient content, grapes also play an important role in ensuring a healthy and active life.

Grapes Nutrition Facts

One cup of fresh grapes has about:
104 calories
27.3 grams carbohydrates
1.1 grams protein
0.2 gram fat
1.4 grams fiber
22 micrograms vitamin K (28 percent DV)
16.3 milligrams vitamin C (27 percent DV)
0.2 milligram copper (10 percent DV)
288 milligrams potassium (8 percent DV)
0.1 milligram thiamine (7 percent DV)
0.1 milligram riboflavin (6 percent DV)
0.1 milligram vitamin B6 (6 percent DV)
0.1 milligram manganese (5 percent DV)



Health Benefits

1. May Help Reduce Obesity and Type 2 Diabetes

Metabolic syndrome, related diseases and obesity are the most prevalent nutrition-related issues in the U.S. Evidence suggests that polyphenols in grapes and grape products may reduce metabolic syndrome and prevent development of obesity and type 2 diabetes by acting as multi-target modulators with antioxidant and anti-inflammatory effects.

2. Longevity

Who doesn’t want to eat foods that will help them have a longer, healthier life? Well, the classic grape may be one of those amazing foods due to the phytonutrients found within them. Resveratrol, which is a stilbene phytonutrient mostly found in the grape skins but also found in grape seeds and grape flesh, has been shown to increase expression of three genes all related to longevity.


3. Loaded with Antioxidants

When cells are exposed to oxidative stress, they easily undergo oxidative damage that leads to a cascade of degenerative processes that can cause numerous diseases. Antioxidants may be the most effective way to control oxidative stress and avoid occurrence of oxidative damage — therefore reducing the risks of health issues and life-threatening disease.

Flavonoids, found in grapes, represent high-antioxidant properties that help reduce oxidative stress. It’s reported that flavonoids, as a result of their metabolic conversion in the human body, may generate large amounts of simple phenolic acids, which have significant effects in scavenging free radicals and improving the action of other antioxidants.

Vitamin C and manganese are two important nutrients to note, particularly given that grapes are some of the highest-concentration vitamin C foodsaround, but grapes are filled with antioxidant phytonutrients that range from common carotenoids, like beta-carotene, to unusual stilbenes like resveratrol. In fact, the number of different antioxidant nutrients in grapes would take awhile to list. Although the entire grape is useful to our bodies, the seed and the skin contain the richest concentration of antioxidants. Because of this, most research has been conducted on grape skin, grape skin extract, grape seed, grape seed extract, or on grape extracts that contain skin, seed and flesh. The flesh of the grape contains approximately 1/20th–1/100th of the total antioxidant capacity of the seed or the skin.


4. Treat Asthma

Due to their well-known therapeutic value, grapes can be used as a cure for asthma. In addition to that, the hydrating power of grapes is also high, which increases the moisture present in the lungs and reduces asthmatic events.

5. Strengthen Bones

Grapes are a wonderful source of micro-nutrients like copper, iron, and manganese, all of which are important in the formation and strength of the bones. Adding grapes to your diet on a regular basis can prevent the onset of age-related conditions like osteoporosis. Manganese is an extremely important element in the body, which aids in protein metabolism, collagen formation, and nervous system functioning.

6. Prevent Heart Diseases

Grapes increase the nitric oxide levels in the blood, which prevents blood clots. Therefore, grapes are an effective way to reduce the chances of heart attacks. Additionally, the antioxidants present in grapes prevent the oxidation of LDL cholesterol, which blocks the blood vessels and is the main contributor to various coronary conditions. Grapes also have high a number of flavonoids, which give grapes their color along with being powerful antioxidants. The two main types of antioxidants in grapes are resveratrol and quercetin, and these two compounds negate the effects of free radicals that threaten the body and stimulate LDL cholesterol’s harmful effects on arteries. Also, these two antioxidant flavonoids act as a clean-up crew to reduce platelet clumping and filter toxins out of the blood.

7. Anti-Inflammatory

Grapes nutrition polyphenols have been shown to decrease chronic inflammation. As natural compounds, grape flavonoids and proanthocyanidins can target multiple pathways to overcome chronic inflammation and may be more effective than synthetic anti-inflammatory drugs. Those compounds also make grapes some of the best anti-inflammatory foods around.


8. Better Brain Function

Studies suggest that the consumption of flavonoid-rich grape products may have a significant beneficial effect on brain function and the central nervous system. Grape flavonoids, specifically anthocyanins, can prevent neurodegenerative processes both by inhibition of neuro-inflammation and by reducing oxidative stress.


9. May Help Prevent Cancer

Another area of special benefit of grape consumption is cancer prevention. The rich supply of antioxidant and anti-inflammatory nutrients provided by grapes nutrition can help us avoid the dangerous combination of chronic oxidative stress and chronic inflammation, making this fruit a tremendous cancer-fighting food.


10. Help with blood pressure

Grapes have a high potassium content. This suggests they can help reduce the effects of sodium in people with high blood pressure.

11. Constipation

Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.

12. Eye health

Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health. They are thought to neutralize unstable molecules known as free radicals. In this way, they may reduce oxidative stress and damage to the retina, and help prevent cataracts and other conditions.

Tips

Grapes are available year round. Select grapes that are tight to the touch and free of wrinkles. They are best stored in the refrigerator and should be washed before eaten.

The best way to eat grapes is as a fresh fruit. Most grape jellies or spreads, and juices have added sugars, and they can be high in calories.

Here are some handy tips for incorporating more grapes into the diet:

· Slice grapes in half and add them to a chicken salad.

· Freeze grapes and eat them as a snack or dessert on a hot day.

· Have a cup of fresh grapes for a quick, 100-calorie snack





References

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-grapes.html

https://draxe.com/grapes-nutrition/

https://www.medicalnewstoday.com/articles/271156.php

Nataliya Olifer 

5/20 Sunday Day#28 Motivation

5/19 Saturday Day#27 Rockland Lake

Wam up

MB warm up #1

Skill

MB clean

Partner WOD

Rocky Lake

20 minute AMRAP
5 MB cleans (each) x4

400m run
5 CTB Pull-ups (each) x4
400m run

5/18 Friday Day#26

Clean Warm up 

Band rack stretch

Banded overhead shoulder circles + band pull aparts

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

Complex

WOD

20 minute AMRAP

2 deadlift

2 full clean

2 front squat

2 jerk

(W/125 m/185)