1/5 Friday (Loading/ Skill)

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.

WOD

MAX distance prowler push in 3 minutes

(w/90# m/180#)
 

December Highlights

1/4 Thursday (Sole Lift/ Mental Toughness)

Warm up

ARE-squat complex

(With bar in the front rack)

2x

Regular elevated 3x with 3 second hold

Heels elevated 3x with 3 second hold 

Toes elevated 3x with 3 second hold

Regular elevated 3x with 3 second hold

Skill

Shoulder to overhead

WOD

A- 3x 3 with 3 second pause

Front squats

B- 20 minute AMRAP

TTB

Ring dips

Shoulder to OH

(W/105# m/155#)

Reps 10-20-30

GoFit

Warm up

DB complex #1

Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

DB hang power cleans/ Shoulder to overhead

WOD

5x

20:40

-TTB

-DB shoulder to OH

-Dips

-DB hang power cleans

1/3 Wednesday (Speed/ Pace)

Snatch Warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

Power snatch

Power snatch + OHS

Drop snatch

Full snatch

Skill

Muscle ups

Partner WOD

20 minute tag

3 muscle ups

6 full snatches w/75# m/115#

12 calorie row

1/2 Tuesday (Volume/ Go!)

Warm up

A-Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

B- DB complex #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

DB full snatch

WOD

3 rounds of time:

10 DB full snatches

12 burpees to cross bar

*7 minute time cap

GoFit

Warm up

A-Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

B- DB complex #2

Deadlift/ Hang power snatch/ OHS/ Full snatch/ TGU

Skill

Movement standards

WOD

5x

20:40

-DB snatches

-Burpees

-DB OHS
-Double unders/ jump rope

1/1 Monday (Loading/ Skill)

Warm up
TEAM tic tack toe

Jump rope 3 minutes

TEAM

Tic tack toe with KBs varying in weights

Skill

Movement standards

WOD

7 minute AMRAP

5 pull ups

7 push ups

10 walking lunges

*Weight vest w/20# m/45#

BENEFITS OF ALMOND MILK

For those of you who are on a Paleo track and love eating almonds, consider adding almond milk to your diet. Almond milk is made by blending almonds with water and then straining the mixture to remove the solids. It can also be made by adding water to almond butter. It has a pleasant, nutty flavor and creamy texture that's similar to regular milk. For this reason, it is a popular choice for vegans and those who are allergic or intolerant to dairy, or just simply for those who enjoy staying healthy and fit.

Almond milk contains minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. The other nutrients available in this milk include vitamins such as vitamin C, vitamin B6, thiamine, riboflavin, niacin, folate and vitamin E. All these nutrients have various benefits which are essential for a healthy body.

Here are some main health benefits of drinking almond milk.

- It is nutritious

Although almond milk is not nearly as nutritious as cow's milk, enriched products come close.



-Unsweetened almond milk doesn't raise blood sugar

Unsweetened almond milk may be suitable for people with diabetes. A large part of the almond milk on the market is loaded with added sugar. Sugar-free almond milk, on the other hand, is a low-carb beverage, containing only 0.6% carbs (1.5 grams) per cup. Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesn't cause a spike in blood sugar levels, making it suitable for diabetics, as well as those who are on a low-carb diet.



-It contributes to muscle strength and healing.

Although almond milk only contains 1 gram of protein per serving, it contains plenty of B vitamins such as iron and riboflavin, both important for muscle growth and healing.

-Good for your heart health

Almond milk has no saturated fat or cholesterol, and also contains natural omega-3 fatty acids, which can help prevent high-blood pressure and contribute to overall heart health.

-Strengthens your bones

Almond milk is often enriched with calcium, making it an excellent source. Regular consumption of enriched almond milk may reduce the risk of osteoporosis among those who don't consume dairy products.

-It helps with weight management.

One cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk, 122 calories in 2 percent, 102 calories in 1 percent, and 86 calories in skim. It makes for a great substitute that will help you lose or maintain your current weight.

-It keeps your skin glowing.

Almond milk contains 50 percent of the recommended daily amount of vitamin E, which contains antioxidant properties essential to your skin's health, such as protecting it against sun damage.

-May be beneficial in preventing or managing certain cancers

Almond milk has been shown in a lab to reduce the growth of prostate cancer cells. Because of the presence of monounsaturated fat, almond milk nutrition can also help play a role in the potential prevention of endometrial cancer. The consumption of high levels of monounsaturated fat is also associated with a decreased risk of hepatocellular carcinoma (a rare form of liver cancer) and certain breast cancer markers, according to research published in the International Journal of Cancer and the American Association for Cancer Research’s Cancer Epidemiology, Biomarkers & Prevention. This is why almonds are among the best cancer-fighting foods, and so is almond milk.

One reason people enjoy using almond milk is that it doesn’t require refrigeration and stays good far longer than animal milks. It’s a common ingredient in smoothies, healthy baking recipes and much more. While the taste is not the same as pasteurized cow’s milk, it can be used just like cow’s milk for consistency in most recipes.

Nataliya Olifer

References

https://www.organicfacts.net/health-benefits/almond-milk.html

https://www.medicalnewstoday.com/articles/318612.php

https://draxe.com/almond-milk-nutrition/