AMRAP Fitness Strength and Conditioning

CrossFit South Rockland

www.AMRAPFitness.com

Thursday, January 31, 2019

1/31 Day#18



Jerk Warm Up
Band rotations over head 
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position
Jerk

Skill
Split jerk

WOD
A- 5x 2 
Split jerk

B- For time:
4 rope climbs
50 double unders
3 rope climbs
50 double unders
2 rope climbs
50 double unders
1 rope climb 
50 double unders
*7 minute time cap

GoFit
Jump rope Warm Up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors 
-Skier jumps
-March
-Single foot double jumps (right 1,2 – left 1,2)

Skill
Movement standards 

WOD
7x
30:30
-Pull ups
-Prowler
-Jump rope


Posted by AMRAP Fitness at 3:30 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

Wednesday, January 30, 2019

1/30 Day #17



Warm up 
Combo Activation 
Overhead banded circles
External rotations
Band walks (Lateral & FWD/REV)

Skill
Single arm farmers walk

Partner WOD
25 minute ping pong
25m singe arm farmers walk w/90# m/120#  (L) (penalty 100m run if broken)
25m singe arm farmers walk w/90# m/120#  (R) (penalty 100m run if broken)
10 partner plank push ups
20 consecutive wall ball shots w/14# m/20# (penalty 100m run)


Posted by AMRAP Fitness at 3:31 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

Tuesday, January 29, 2019

1/29 Day #16



Warm up
Team Inchworm
Rules
Depending on class size, divide athletes into two or more teams of at least three athletes. On the call of go, teams inch forward while seated to a set point approximately 10 m from the start. Each athlete but the last must grip the ankles of the person behind, with the final athlete pushing off the floor with his or her hands.
At the 10-m mark, athletes turn around in place so the rear athlete becomes the leader, then race back to the start line. For added incentive, the losing team might do 10 burpees.

Bonus Challenge
Instead of turning around at the 10-m mark, athletes remain in position and proceed to inch backward to the start line.

Skill
Deadlifts

WOD
6x
20:40
-Box jumps w/20” m/24”
-HSPU 4” deficit 
-Deadlifts w/125# m/185#

GoFit
Single Arm DB Warm up #2
3x 
10 DB deadlifts (5 right/ 5 left)
OH DB carry 10m right/ 10m left
10 DB row (5 right/ 5 left)
Rack DB carry 10m right/ 10m left
10 DB cleans (5 right/ 5 left)
DB farmers carry 10m right/ 10m left
10 DB thrusters (5 right/ 5 left)

Skill
Single arm DL

WOD
Tabata
-Box jumps 
-DB deadlifts (L)
-Push ups
-DB deadlifts (R)


Posted by AMRAP Fitness at 3:31 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

Monday, January 28, 2019

1/28 Day#15


Warm Up & Skill
Rowing Technique #2
3 minutes of rowing

-Break down of the stroke
-Pacing
-Builders
-Bell curve

3 minutes of rowing

WOD
Rowing
5 minutes MAX distance
1 minute rest
4 minutes MAX distance
1 minute rest
3 minutes MAX distance
1 minute rest
2 minutes MAX distance
1 minute rest
1 minutes MAX distance

*Each round in distance is scored


Posted by AMRAP Fitness at 3:26 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

Sunday, January 27, 2019

1/27 Day#14 Motivation




Posted by AMRAP Fitness at 6:57 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

Saturday, January 26, 2019

1/26 Day#13 Hero Saturday

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


Warm up 
Barbell Complex #3
Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Skill
Ring push ups

WOD
Gator
8 Rounds for time of:
5 Front Squats w/125# m/185#
26 Ring Push ups
Posted by AMRAP Fitness at 4:57 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

The Importance Of Post-Workout Nutrition!

The Importance Of Post-Workout Nutrition!

You just finished up an awesome workout and you're trying to decide what to eat. This article is for you! You will learn what the best things are to eat post workout!
The Importance Of Post-Workout Nutrition!



John Berardi
John Berardi
July 20, 2018 •  8 min read
You don't need to be a resource management specialist to know that time is the most valuable finite resource that you have. And as you well know, there's a very limited amount of it to go around. So if you're smart, you'll figure out ways to get the greatest return on the investment of your time.
While this may be well recognized and applied in many aspects of modern life, it confuses me as to why people seem to ignore this when it comes to their exercise training. From what I see on a daily basis, it's clear to me that most people in the gym are wasting their time investment. They're spending precious hours engaged in strength or endurance training programs that yield little or no results?
Need proof? When was the last time someone in your gym made any noticeable physical progress? In fact, when was the last time that you made any significant physical progress? Exercise training has the potential to yield huge returns on any given time investment. Isn't it a shame that most people don't ever see this magnitude of return?
Despite this disappointing reality, I'm here to tell you that hope is not lost. In fact, there's a very easy way to capitalize on your investment. You see, in most cases the exercise is not the problem. The problem is that people fail to invest in the other important commodity that, in combination with exercise, yields the biggest returns.
They're buying the cart without the horse, the lemonade stand without the lemonade. They're spending their time focused on only the exercise program while ignoring the importance of a sound nutritional program.
Now I could write a dozen articles focused on straightening out the nutritional problems of the world. But those articles are for another day. In this article today, I intend to focus on what is, in my opinion, the most important aspect of exercise nutrition—eating during the post-workout period. The knowledge of how to eat during this time will maximize your efforts in the gym and yield the biggest returns on your time investment.

Remodeling And The Post-Workout Period

Exercise, both strength and endurance training, is responsible for countless health and aesthetic benefits. However the exercise itself is a significant physiological stressor. Perceived symptoms of this "stress" are often mild and include muscle soreness, the need for extra sleep, and an increased appetite.
These symptoms let us know that the exercise has depleted the muscle's fuel resources, caused some minor damage, and that the muscle is in need of replenishment and repair. While the words depletion and damage may sound like negative things, they're not if they only stick around for a short period of time. You see, these changes allow the muscle to adapt by getting better at the exercise demands placed on it.
Therefore if you're doing endurance exercise, the muscle will become depleted and damaged in the short run, but in the long run it will super compensate, building itself up to be a better aerobic machine. And if strength training is your thing, you'll tear down you're weaker muscle fibers in favor of building up bigger, stronger ones.
In all cases, exercise essentially tears down old, less adapted muscle in order to rebuild more functional muscle. This phenomenon is called remodeling.
While the remodeling process is much more complex than I can describe here, it's important for me to emphasize that this remodeling only takes place if the muscle is provided the right raw materials. If I plan on remodeling my home I can hire a guy to tear down a couple of walls, a guy to clean up the mess, and a guy to come in and rebuild better walls than the ones that came down.
But if I don't give that guy any bricks, how's he going to get anything done? If I don't give him the bricks, all I'll have in the end is a much smaller, unfinished house.
The same holds true with exercise remodeling. In particular, during the exercise bout and immediately following it, exercise breaks down our muscle carbohydrate stores and our muscle protein structures. Then, the immune system comes in to clean up the mess.
And finally, signals are generated to tell the body to rebuild. However, as I hope you can now see, without the proper protein and carbohydrate raw materials, this building can't take place. You'll be left with muscles that never reach their potential.
So with this analogy, I hope it's obvious that this post-exercise period is not a time to take lightly. Remember, you spent a significant amount of time in the gym breaking down the muscle for a good reason. You want it to be better adapted to future demands.
So to realize full return on your time investment, you need to give the body the raw materials it needs, namely protein and carbohydrates.

Feeding Hungry Muscles

As I mentioned earlier, all trainees (male or female), regardless of their chosen mode of exercise, must take their post-exercise nutrition seriously in order to provide the muscle with the raw materials it needs. As all types of exercise use carbohydrates for energy, muscle carbohydrate depletion is inevitable. Therefore a post-workout meal high in carbohydrates is required to refill muscle carbohydrate/energy stores.
However any ol' amount of carbohydrates will not do. You need to consume enough carbohydrates to promote a substantial insulin release. Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle. In doing this, carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue.
Therefore, by consuming a large amount of carbohydrates, you will promote a large insulin release, increase glycogen storage, and increase protein repair. Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair. However, unless you've had a very long, intense workout, 1.2g/kg may be a bit excessive as excess carbohydrate can be converted to bodyfat.
Therefore I recommend 0.8g of carbohydrate per 1 kilogram of body weight for speeding up muscle carbohydrate replenishment while preventing excess fat gain (van Loon et al 2000a).
In addition, since muscle protein is degraded during exercise, the addition of a relatively large amount of protein to your post exercise meal is necessary to help rebuild the structural aspects of the muscle. After exercise, the body decreases its rate of protein synthesis and increases its rate of protein breakdown. However, the provision of protein and amino acid solutions has been shown to reverse this trend, increasing protein synthesis and decreasing protein breakdown.
Researchers have used anywhere from 0.2g - 0.4g of protein per 1 kilogram of body weight to demonstrate the effectiveness of adding protein to a post-workout carbohydrate drink (van Loon et al 2000b, Roy et al 1998). As an increased consumption of the essential amino acids may lead to a more positive protein balance, 0.4g/kg may be better than 0.2g/kg.
While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins.
As your post workout feeding should be designed to promote the most rapid delivery of carbohydrates and protein to your depleted muscles, fats should be avoided during this time.
Finally, another important factor to consider is the timing of this meal. It is absolutely crucial that you consume your post-workout meal immediately after exercise. As indicated above, after exercise, the muscles are depleted and require an abundance of protein and carbohydrate. In addition, during this time, the muscles are biochemically "primed" for nutrient uptake.
This phenomenon is commonly known as the "window of opportunity". Over the course of the recovery period, this window gradually closes and by failing to eat immediately after exercise, you diminish your chances of promoting full recovery. To illustrate how quickly this window closes, research has shown that consuming a post-exercise meal immediately after working out is superior to consuming one only 1 hour later.
In addition, consuming one 1 hour later is superior to consuming one 3 hours later (Tipton et al 2001, Levenhagen et al 2001). If you wait too long, glycogen replenishment and protein repair will be compromised.
In conclusion, when you decided to start exercising you decided to give up a specific amount of time per week in the interest of getting better, physically. However, if you haven't spent the necessary time thinking about post-exercise nutrition, you're missing much of the benefit that comes with exercising.
I assure you that once you start paying attention to this variable in the recovery equation, your time in the gym will be much better invested.

Whole Food Vs. Nutritional Supplementation

Anchored firmly atop their calorie-counting soapbox, nutritionists have traditionally asserted that whole food always trumps supplemental nutrition. For them I have only one sentiment:
Always...it is a meaningless word.—Oscar Wilde
While I wholeheartedly believe that complete, unbleached, untreated, and unprocessed whole food should form the basis of any sound nutritional regimen, there are some instances in which supplements can actually be superior to whole food. In the case of post-exercise nutrition, I believe that liquid supplemental nutrition is far superior to whole food for the following reasons.

Liquid Meals Are Palatable And Digestible

Typically, after intense exercise, most people complain that eating a big meal is difficult. This is understandable as the exercise stress creates a situation where the hunger centers are all but shut down. However, as you now know, it's absolutely critical that you eat if you want to remodel the muscle, enlarge the muscle, or recover from the exercise.
Fortunately liquid supplemental formulas are palatable, easy to consume, and can be quite nutrient dense, providing all the nutrition you need at this time. In addition, since these formulas are structurally simple (I'll save the biochemistry for another article), the gastrointestinal tract has no difficulty processing them. Your stomach will thank you for this.

Liquid Meals Have A Fast Absorption Profile, Whole Food Is Just Too Slow

The latest research has demonstrated that liquid supplemental formulas containing fast digesting protein (whey hydrolysates and isolates) and carbohydrates (dextrose and maltodextrin) are absorbed more quickly than whole food meals.
To put this into perspective, a liquid post-exercise formula may be fully absorbed within 30 to 60 minutes, providing much needed muscle nourishment by this time. However, a slower digesting solid food meal may take 2 to 3 hours to fully reach the muscle.

Liquid Meals Take Advantage Of The "Window Of Opportunity", Whole Foods May Miss It

The faster the protein and carbohydrates get to the muscle, the better your chances for muscle building and recovery. Current research has demonstrated that subjects receiving nutrients within one hour after exercise recover more quickly than subjects receiving nutrients three hours after exercise. Liquid nutrition is making more sense, isn't it?

Liquid Meals Are Better For Nutrient Targeting

During the post exercise period, specific nutrients maximize your recovery. These include an abundance of water, high glycemic index carbohydrates, and certain amino acids (in specific ratios). It's also best to avoid fat during this time. So the only way to ensure that these nutrients are present in the right amounts is to formulate a specific liquid blend. Whole foods may miss the mark.

Post-Exercise Choices

So your workout is over and it's time to reach for your post workout meal. What do you reach for? Here are a few examples of good post-workout choices in order of effectiveness.
References
  1. Levenhagen et al. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am.J.Physiol Endocrinol. Metab. 280(6): E982-993.
  2. Tipton et al. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am.J. Physiol Endocrinol. Metab. 281(2): E197-206.
  3. Roy et al. (1998). Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. JAP. 84(3): 890-896.
  4. Van Loon et al. (2000a). Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. Am J Clin Nutrition. 72(1): 106-111.
  5. Van Loon et al. (2000b). Ingestion of protein hydrolysate and amino acid-carbohydrate mixtures increases postexercise plasma insulin responses in men. J Nutr. 130(10): 2508-2513.

ABOUT THE AUTHOR

John Berardi

John Berardi

John Berardi is president and founder of Science Link Inc and johnberardi.com. John specializes in human performance and nutrition consulting.
Posted by AMRAP Fitness at 4:56 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

Friday, January 25, 2019

Robert's Fitness Journey



As I sit down to write this blog, I can’t help but look back at what brought me to AMRAP Fitness  For many years I worked out at NY sports club, with some success of lifting (arms, chest, back, stomach, shoulders begrudgingly, legs once in a chuck, and cardio coupled with running out doors. A couple of years ago that gym closed down and I needed a new gym. I checked out 24 hour fitness, but wasn’t feeling it. My sons girlfriend at the time was affiliated with Vision Sports Club and told me what a nice gym it was. So I took a tour and decided to join (it didn’t hurt that they gave a uniform discount) and away I went.

So to back up a little, I always stayed in some kind of shape whether it was wrestling in high school, bar league soft ball, flag football or skiing. I have belonged to various gyms in the county over the years and have worked out with an assortment of friends and personal trainers with different levels of success. To boot, being involved in the NYC Department of Corrections it is vital for me to be prepared physically and mentally for challenges in this type of occupation. 

As I aged and raised my family, I was fortunate enough to coach my children in various sports. Which brought new physical challenges of demonstrating proper technique to athletes. As a great experience as it was it came to an end as my children got older. As time went on I continued going to the gym and was really hitting a the wall.

So as I mentioned above I made my way to Vision. Although this was a fresh start, I was just going though the motions. Unfortunately the only results I was seeing was gaining weight on the scale. Which brought me to my next step, hiring a personnel trainer. I didn't receive what I expected through personal training. However, the one silver lining to that experience was that it brought me through the AMRAP Fitness 5am class. I had herd mixed reviews about CrossFit, but I felt I needed a good kick in the ass.

I approached Ray and he gave me a 3 day complimentary pass and I was welcomed to the AMRAP Fitness community with open arms. I was hopping Ray would give me the same magic pill that all the 5amer were taking so I could be as fit as them. Nevertheless, with the short time I found out this group of dedicated athletes broke there ass 5 to 7 days a week. So I put my head down and followed suite. As they say, "Rome was not built in a day" and at this point I barley had a foundation to build on being forty pounds overweight and deconditioned. 

So away I went right before the holiday season (not a great time to get going) but this was the hand I was dealt. Ray started me off slow and I started dragging my ass out of bed at 4 to get to class by 4:50. For the first three months I did the daily workouts and held on for dear life. As time went on I started to make small strides. 

In February my daughter Emily told me about the keto diet (which she was doing great on) and sent me a few things to get me started. I let Ray know and spoke to a few people who had been on it and away I went. In a short time the weight was coming off and with the combination of training and keto.

The support for Coach Ray, Nat, and my AMRAP Fitness community I was finally heading in the right direction. Overtime I have lost forty pounds, competed in a Savage race, Box life games, and on my 55th birthday was able to do a pull over to support, and a few days later I did three hand stand push ups (all videoed by coach Nat thank you).


Now the hard part is maintaining my weight, physical fitness, and getting out of bed five days a week (sometimes six). With the help of Coach Ray, Coach Nataliya, the 5 am crew, and the rest of the AMRAP Fitness community it will be a much easier to obtain. 

This was one of the best decisions I have ever made.

Thank you AMRAP Fitness!

Robert



Posted by AMRAP Fitness at 4:31 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

1/25 Day#12


Basic Warm Up 
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65 m/95
15 OHS

Skill 
Workout  concept and priority 

WOD
5x
15 pull ups
20 ring dips
25 sit ups
30 squats

*3 minutes rest after each round  
Posted by AMRAP Fitness at 3:31 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest

Thursday, January 24, 2019

1/24 Day#11


Warm Up
Glutei & Hip Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

Single Arm DB Warm up #1
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

Skill
DB complex

WOD
20 minute AMRAP
3 cycles of the following DB complex
-3 deadlifts/ 2 hang power cleans/ 1 power jerks
100m farmers walk

GoFit
Warm Up
Glutei & Hip Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

Single Arm DB Warm up #1
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

Skill
Movement standards 

WOD
5x
20:40
-Wall ball shots
-MB shuttle run
-DB deadlifts
-Battle rope

Posted by AMRAP Fitness at 3:30 AM No comments:
Email ThisBlogThis!Share to TwitterShare to FacebookShare to Pinterest
Newer Posts Older Posts Home
Subscribe to: Posts (Atom)

AMRAP Fitness on Instagram

AMRAP Fitness on Instagram
AMRAP Fitness on Instagram

AMRAP Fitness Facebook Page

AMRAP Fitness Facebook Page
Find us on Facebook

Contact Information & Pricing

AMRAP Fitness
8 Tanglewood Ct.
Congers, NY, 10920

AMRAPFitness@hotmail.com

(845) 517-1422 Main

Online Training Schedule

Check out our schedule online at

www.amrapfitness.com

Online AMRAP Kids

Online AMRAP Kids
Contact us for scheduling

Mobility WOD

Schedule an appointment

This class is intended as a jump off point for clients & athletes to systematically begin to address their nasty tissues and grody joint mobility. This is an aggressive means of restoring your mobility as well as range of motion. Please understand that you should be responsible for your own business and do your do diligence on your own as well. Don't wait until you acquire an injury.

Online Strength & Conditioning

Contact us for details

World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Coach/ Owner Ray Traitz

My photo
AMRAP Fitness
Congers, New York , United States
View my complete profile

What is Fitness

What is Fitness
Courtesy of CrossFit Inc.

The Crossfit Journal

The Crossfit Journal
Courtesy of CrossFit Inc.

What do I eat?

What do I eat?
Courtesy of CrossFit Inc.

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."



Nelson Mandela

Followers

Blog Archive

  • ►  2020 (180)
    • ►  July (1)
    • ►  June (13)
    • ►  May (23)
    • ►  April (24)
    • ►  March (23)
    • ►  February (46)
    • ►  January (50)
  • ▼  2019 (561)
    • ►  December (52)
    • ►  November (57)
    • ►  October (49)
    • ►  September (47)
    • ►  August (47)
    • ►  July (50)
    • ►  June (50)
    • ►  May (47)
    • ►  April (39)
    • ►  March (43)
    • ►  February (39)
    • ▼  January (41)
      • 1/31 Day#18
      • 1/30 Day #17
      • 1/29 Day #16
      • 1/28 Day#15
      • 1/27 Day#14 Motivation
      • 1/26 Day#13 Hero Saturday
      • The Importance Of Post-Workout Nutrition!
      • Robert's Fitness Journey
      • 1/25 Day#12
      • 1/24 Day#11
      • 1/23 Day#10
      • 1/22 Day#9
      • 1/21 Day#8
      • 1/20 Day #7 Motivational Sundays
      • Avoiding the quick fix
      • 1/19 Day #6 Hero Saturday
      • Joanne's Fitness Journey
      • 1/18 Day #5
      • 1/17 Day #4
      • 1/16 Day #3
      • 1/15 Day #2
      • 1/14 Day #1
      • Sunday Motivation 1/13
      • 17 RESPONSES TO THE EXCUSES WOMEN USE TO EAT UNHEA...
      • 10 WORST DIET EXCUSES
      • Hero Saturday 1/12
      • Ben's Fitness Journey
      • Friday 1/11
      • Thursday 1/10
      • Wednesday 1/9
      • Tuesday 1/8
      • Monday 1/7
      • Sunday Motivation 1/6
      • December Highlights
      • HEALTH BENEFITS OF ASPARAGUS
      • Hero Saturday 1/5
      • Amanda's Fitness Journey
      • Friday 1/4
      • Thursday 1/3
      • Wednesday 1/2
      • Tuesday 1/1 New Years Day
  • ►  2018 (485)
    • ►  December (45)
    • ►  November (40)
    • ►  October (40)
    • ►  September (42)
    • ►  August (47)
    • ►  July (43)
    • ►  June (37)
    • ►  May (41)
    • ►  April (39)
    • ►  March (40)
    • ►  February (34)
    • ►  January (37)
  • ►  2017 (442)
    • ►  December (39)
    • ►  November (38)
    • ►  October (37)
    • ►  September (36)
    • ►  August (36)
    • ►  July (39)
    • ►  June (36)
    • ►  May (38)
    • ►  April (37)
    • ►  March (36)
    • ►  February (31)
    • ►  January (39)
  • ►  2016 (484)
    • ►  December (38)
    • ►  November (37)
    • ►  October (38)
    • ►  September (37)
    • ►  August (33)
    • ►  July (38)
    • ►  June (36)
    • ►  May (42)
    • ►  April (43)
    • ►  March (44)
    • ►  February (44)
    • ►  January (54)
  • ►  2015 (447)
    • ►  December (47)
    • ►  November (35)
    • ►  October (34)
    • ►  September (32)
    • ►  August (33)
    • ►  July (33)
    • ►  June (31)
    • ►  May (34)
    • ►  April (40)
    • ►  March (61)
    • ►  February (35)
    • ►  January (32)
  • ►  2014 (385)
    • ►  December (32)
    • ►  November (32)
    • ►  October (32)
    • ►  September (32)
    • ►  August (32)
    • ►  July (38)
    • ►  June (32)
    • ►  May (32)
    • ►  April (30)
    • ►  March (31)
    • ►  February (30)
    • ►  January (32)
  • ►  2013 (396)
    • ►  December (32)
    • ►  November (31)
    • ►  October (32)
    • ►  September (29)
    • ►  August (32)
    • ►  July (34)
    • ►  June (29)
    • ►  May (34)
    • ►  April (37)
    • ►  March (36)
    • ►  February (29)
    • ►  January (41)
  • ►  2012 (555)
    • ►  December (33)
    • ►  November (34)
    • ►  October (37)
    • ►  September (32)
    • ►  August (35)
    • ►  July (47)
    • ►  June (47)
    • ►  May (47)
    • ►  April (56)
    • ►  March (60)
    • ►  February (56)
    • ►  January (71)
  • ►  2011 (509)
    • ►  December (49)
    • ►  November (44)
    • ►  October (50)
    • ►  September (39)
    • ►  August (33)
    • ►  July (32)
    • ►  June (41)
    • ►  May (36)
    • ►  April (42)
    • ►  March (46)
    • ►  February (39)
    • ►  January (58)
  • ►  2010 (444)
    • ►  December (42)
    • ►  November (42)
    • ►  October (51)
    • ►  September (45)
    • ►  August (52)
    • ►  July (47)
    • ►  June (39)
    • ►  May (61)
    • ►  April (41)
    • ►  March (24)
Courtesy of CrossFit Inc.. Awesome Inc. theme. Powered by Blogger.