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Extra Virgin Coconut Oil

This article discusses the health benefits of a diet rich in coconut oil
Like most people by now, you've probably heard some good press about coconut oil, more specifically extra virgin coconut oil, but your not quite sure what's good about it given the saturated fat content. Well, I'm here to set the record straight and hopefully get you to incorporate this miracle food into your diet.

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On-Ramp with Joel

Squat, Ring Rows, Push up, and Burpee
200 meter run
15-12-9
squat
-burpees
ring rows
-burpees
push ups
-burpees
200 meter run

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Kettlebell CrossFit and Fearless w/ Joel

21-15-9

1 arm kettlebell swing
1 arm kettlebell thrusters
lap around the box

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6pm CrossFit and Fearless with Joel

tabata chaos
3 rounds for reps/cal; 1 min between rounds

Rowing
Box Jumps
M.B. burpees
Singles

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CrossFit with Joel

four rounds for time
40, 20, 10, 5
push press(45/65)
squats
m.b. sit up wall slams(8/12)

xtra work
hands stand holds


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Crossfit @ 10:30 with Candy 2/27/10

“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”


800 M Run
15 KB Swings
15 Air Squats
10 KB Swings
10 Air Squats
800 M Run



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Get CrossFit with Joel

Endurance and Core Strength
4 rounds for time
12 OVH M.B. slams into wall
12 Burpee to KTE
400 meter run

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Crossfit Lunch Club @ 12:30 with Candy 2/26/10

“Failure will never overtake me if my determination to succeed is strong enough.” Og Mandino
Part 1
3 Rounds for 1 minute intervals
Tire Flips
Singles
Swings
Par. Bar Push-ups
J. Slams
Fence and Back

Part 2
2 Rounds for 30 sec intervals
Tire Sit-ups
Tire Push-ups
Tire Squats

Part 3
String as many together as you can and then switch with team members
50 Tire Flips

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CrossFit and Fearless 6:15 pm w/Joel

Stamina and Strength
4 rounds, 3 exercises, 1 min with each exercise 15 sec.rest after each exercise; 30 sec rest after each round
Hang Clean(65/95)
Push Press""
Back squat""




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CrossFit and Fearless 9:30 am w/Joel

Stamina and Accuracy
3 Rounds for time

10 wall ball shots
10 m.b. hip catch and toss ea. side
10 K.B. SDLHP
50 ft. bear crawl
100 singles

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6:15 pm CrossFit and Fearless with Joel

21-15-9 For Time
Burpee pull-up
B.B. Deadlift (65/115)

50 Squats
50 V-Sits


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9:30 am with Joel

Partner up! While your partner is working, you'll be working too!
3 rounds for time



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6:15pm with Joel

3 couplets of amrap for 3 minutes with 1:30 minute rest between couplets
9 pull ups
6 burpee to K.B. SDLHP
rest
6 m.b. slams
9 squats
rest
9 push ups on finger tips
6 box jumps

Add up all the rounds for each couplet and that's your score.

Extra work: For time
Row 50 calories
Jump rope 200 singles
Missy-12, 6:03
Buddy- 10.5, 7:05
Brian- 12, 5:31
Adrianne- 12, 7:45
Walt- 10, 5:38
Ben- 15, 5:30

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Grass Fed Beef…a health food

This article discusses why grass fed beef and red meat is good for you and helps explain the differences between grass fed beef and corn fed beef.
Yes, GRASS fed beef is a health food to the extreme! We've all been told that red meat isn't as healthy for us as fish and chicken are. That just simply isn't true. Grass fed meat is extremely healthy for us and in some ways is better for you than free-range chicken and wild caught fish. Before I tell you why it's good for you, let me tell you why and how red meat may be considered bad for you...Read more


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All Morning Long with Joel 9:30 & 10:30 AM class 2/6/10

5 rounds for time
30 meter sprint
12 push ups
200 meter row
series of box jumps
15 sit ups
9:30 class
Beau-15:13
Ron-13:49
Buddy-16:55
Matt-14:24

10:30 class
Justin-12:34
Austin-15:03
Jamie-16:53
Shanna-15:38
Christian-13:35
Angie-18:00
Dan the Man-15:49
Jen-17:00
Nick-16:14
Nash-14:15

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