Make up Day:
Make up any of the past 5 WODs you missed this week!
Complete as many rounds as possible in 20 minutes of:
5 Dumbbell Push Presses 50/30 lbs
7 Box Jumps (30/24 in.)
Almond milk is an extract of protein rich almonds, and has proven to be extremely beneficial for those who lactose intolerant. Whether its drinking or using almond milk in food preparations, it is safe to say that almond milk is not a new discovery. It was extensively used as a popular beverage in Medieval Europe and the Middle East. Nutrition facts of almonds include lowering blood sugar levels and treating constipation. And these benefits can even be obtained by drinking almond milk.
Benefits of Almond Milk
Lactose Free: Lactose is the sugar found in cow’s milk. Many people are lactose intolerant, and consumption of milk causes abdominal discomfort, bloating and diarrhea. As almond milk is extracted from almonds, a nut, hence it’s plant derived and lactose free, and can be easily substituted everywhere where one might use cow’s milk which makes this one of the most important almond milk benefits. Read more on lactose intolerance symptoms.
Homemade and Pure: As one can easily extract the milk at home without much effort, and also store it without using preservatives and additives, it would be right to say that consuming almond milk means to consume health, 100 percent! It has already been proved that to increase milk production, cow’s are being injected with antibiotics and growth hormones, leading to allergic reactions and toxic side effects, some as bad as certain types of cancers.
Nutrition Packed: Almonds are protein rich, and full of vitamin E, magnesium, selenium, manganese, zinc, potassium, fiber, iron, phosphorus and calcium. Full of heart healthy flavonoids, almond milk helps lower LDL cholesterol and protect the heart. High levels of vitamin E, ensure powerful antioxidants in the body. Antioxidants inhibit the growth of free radicals that are known to cause cancer. Almond milk contains many vital nutrients, hence unlike other milks, they don’t need to be fortified with vitamins and minerals. Low in calories and no cholesterol and saturated fats makes this nut milk beverage very healthy and good for those trying to lose weight. Power packed with nutrients, almond milk health benefits will keep you stay fit and fine.
However, a word of caution – almond milk cannot be substituted for breast milk. Although the health benefits of almonds are many, it does not have the necessary adequate nourishment required for infant growth. For lactose intolerant babies, it’s best to consult a doctor on what would be best for the child. Nuts like almonds also include goitrogens; this substance is known to suppress thyroid gland functioning by interfering with iodine uptake.
5 rounds for time of:
5 Power Cleans (135/95)
15 Back Extensions
20 Air Squats
*Don’t forget to try out some of BPH’s grass-fed beef…the cut off is end of business Thursday to get your meat delivered by Monday. The link to the price list is on the left side of the page.
The US Marine Battalion down the street gave us some extra Tshirts to sell from this Fundraiser last Saturday…they are only $10.00!! Hurry and grab one quick, we sold 5 shirts in an hour yesterday! Limited quantities and sizes available
Row 750 meters, then:
10-9-8-7-6-5-4-3-2-1- reps of
Power Cleans (95/65)
Box steps with Sandbag (50/25)
Front Squats (95/65)
The 5:45 class competes against “Helen”, one of the meaner women in the CrossFit world!
Complete as many rounds as possible in 20 minutes of:
2 Muscle-Ups (Or 8 Pull-ups and 8 Ring Dips)
6 Hang Power Snatches (95/65)
12 Push Presses (95/65)
20 Double Unders
Don’t forget…Thursday is the last day to order from the Grass fed beef farm if you want your meat delivered on Monday! *Click the “Grass fed beef is HERE” link on the left side of the home page to get the pricelist.
7 rounds for time of:
10 Kettlebell Sumo Deadlift High-pulls 70/53 lbs
10 Box Jumps (24/20 in.)
200 m Sprint
Andrew Grubb AKA “Grubb” steps into the CFSC spotlight to answer a few questions about his experience with CrossFit…
How long have you been a crossfitter?
Why do you do crossfit?
I started Crossfit b/c I reached a serious plateau in my previous workout routine. My philosophy on fitness at the time was trying to get as big and muscular as possible. Being big is well and good, but it doesn’t do you a lot of good when you can’t move that weight around effectively. My friends kept talking about Crossfit and I thought that I would give it a try. It only took one workout for my fitness philosophy to be turned upside down.
Crossfit also has several things that you don’t get at the “Globo” gyms. The greatest of these for me being competition and comaradery. You can handle your workout one of two ways in your typical gym. You can screw in your earbuds and zone out to your ipod, or you could be a walking stereotype and be the creepster guy who uses the gym as a pickup bar. At Crossfit you’re suffering right alongside your fellow man. You pick them up and motivate them just as they do you, but you’re still happy as hell that you beat them. Afterward you sit around, or lay out on the mat, and talk about how bad you just got it handed to you. Then you walk out and tell the trainers “see you tomorrow”.
Favorite thing about Crossfit?
I love the variety. Every day you step in there it’s something new. Even if it’s one of the benchmark workouts, its a time for you to show up and prove just how hard you’ve been working. Some of the workouts may be only five minutes, but if you’re able to stand there after and say “that wasn’t that bad” you didn’t go hard enough. Also, there is a sense of accomplishment you get after every workout. If you didn’t post a time or score that you’re happy with you take it as motivation to work harder the next day.
How has crossfit impacted your life?
It has of course gotten me in a lot better shape physically, but it has also improved me psychologically. It has helped me develop a mental fortitude that I can push through obstacles even when it feels like you are down for the count. Crossfit has also improved my professional life. As a member of Smyrna PD’s SWAT team it is crucial that I have confidence in myself and my teammates be confident in my abilities as well. They know when we go through a door together I’m going to get the job and make sure that we all make it home.
My favorite lift is thrusters. I hated thrusters when I first started, but you train for your weakness and make it a strength. Favorite workout is The Seven. I haven’t gotten this one RX yet, but even scaled it was a serious kick in the stomach. I like it most because this WOD is more mental than anything else….it’s easy to want to quit on. You just have to keep moving and you will make it to the end. When you do finish this one you have a real sense of accomplishment.
Least favorite movement/workout?
Wallballs. These things have been the downfall of many a WOD for me.
What advice would you give to the new Crossfitter?
Be humble or it will humble you. Check your ego at the door because there is nothing wrong with scaling. No one is expected to walk in the door and start knocking out everything RX. Put in the work and listen to the trainers and the gains will come.
Tell us something (not Crossfit related) that we don’t know about you?
I’m a world champion hop scotch player. Just kidding. I love to cook. I worked in kitchens all through college and developed a little bit of culinary skill. Unfortunately I don’t get to do it as often as I like, but i try to throw down every once in a while.