[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
In 10:00 work up to a heavy single of the following complex:
1 Power Clean + 2 Jerks
Jerks can be split or power, your choice. Just pick one and stick with it for the 10:00.
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete as many rounds as possible in 6:00 of:
10 Lateral jumps (over parallette)
20 Ring Dips
30 Chest-to-bar pull-ups
Rest 4:00
Complete as many rounds as possible in 4:00 of:
5 Lateral jumps (over parallette)
10 Ring Dips
15 Chest-to-bar pull-ups
The inspiration for this one is from CrossFit Invictus.The lateral jump starts with 2 feet on the floor, you jump over a parallette laterally (side-ways), land, and repeat. Both feet must leave and land on the ground together. One legged will not count. Lower height options will be made available, lower the height rather than stepping over.
These are a couple of tough movements for many. There will be a second “scaled” option for today’s WOD on the board. Don’t sweat it if you don’t have these movements down!
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/09/Photo-Jan-09-5-36-46-PM.jpg” link=”” alt=”” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
An important thing to note…somehow Warren G got up there without putting a hole in the wall. It can in fact happen that way.
Today’s post is for the moms and dads out there! Do you guys make your kids lunch for school? It can be a daunting prospect. This post is from Katie Mac and how she and some of your gym friends tackle the kiddos lunches. Check it out!
As Crossfitters most of us are aware of and strive for a healthier lifestyle. We put effort into our WODs at the gym to improve our overall fitness and we are more aware of our daily nutrition. For those of us with kids, have you tried to apply your nutrition knowledge to their food? You think it is hard to change how you eat, how about changing the way your kids eat?! From personal experience, it can be hard and easy at the same time; it depends on the kids just as much as it depends on you. I have two kids: one will eat just about anything and not really think much about it and the other one will eat hardly anything.
All you can do is try to offer them healthier choices and reduce the amount of processed and sugar-filled foods in their lives. Use the knowledge you use for yourself and apply it to them. This does not mean you have to make them strict Paleo! Educate your kids on healthy eating and living a healthy lifestyle and you’ll be amazed how much they actually pick up from talking to and watching you.
So, let’s tackle our kid’s school lunches. Until our schools start making less frozen prepared food, I will be packing lunches. Packing school lunches can be a hard task if you don’t know where to start. Packing kids lunch every day can be a pain, get boring, and even be stressful when you don’t know what to prepare. I can give you a few suggestions to try and make this easier.
Before you grocery shop, write a list of what you want to pack for each day and then add the ingredients to the list. This way you know what you are packing each day and your mornings (or night before) will be less stressful. Find friends who pack lunches too and talk about what they’re doing and you may find a whole bunch of new ideas. I also browse different websites for ideas. They are not all “Paleo” or “Primal”, but I don’t worry about that too much. I’ll substitute better ingredients where I feel I need to.
Some sites that have some great ideas are:
You can also follow them on Facebook where they post new lunch box ideas. Also, our friend Kendra B at Our Paleo Life made a great lunch post at http://www.ourpaleolife.com/2013/03/kids-paleo-lunches/.
Kendra Vair and I compare and share lunch ideas to help each other out. Here is a week of lunches from the Vair family. Kendra likes to prepare her lunch boxes at night with dinner leftovers. Check them out!
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/09/lunches.jpg” link=”” alt=”” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
From top left down to bottom right: Applegate hotdogs, sweet potatoes, pears, broccoli, and enjoy life chocolate chips. Cheesy chicken, green beans, pears and chocolate pieces. Cobb salad, apples, veggie chips, brownie bites. Spaghetti Pizza Pie, green beans, pears, chocolate pieces.
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/09/Untitled.jpg” link=”” alt=”” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
From top left to bottom right: Homemade lunchable with ham, cheese, and Nut Thin crackers, sliced peppers, grapes and Pirate Booty. Salami, sliced cheese, pickles, apples, veggie sticks and homemade chocolate Lara bar. Ham rolls with cream cheese, snap peas, salt and vinegar almonds, grapes, and Pirate booty. Apple Gouda sausage, popcorn, apples with peanut butter, cheese stick and pepper slices. Tuna with mayo in a Spelt tortilla wrap, snap peas, Babybel, strawberries and popcorn.
Hopefully there are a few ideas you can get from these resources and make your lunch making efforts for your kids a little easier. Hit me up or another lunch packing parent for new ideas. We love to share!
