Embrace

“We must embrace pain and burn it as fuel for our journey”—Kenji Miyazawa

The Genius of K-Star
Not so Sweet Facts About Sugar
Cavegirl in the Kitchen, Recipes!

I.
Foam Roll, Mobility(squat/hip, shoulder love), PVC- Halos, pass-thrus, goodmornings, rdl’s, lunges

II.
P/PP/PJ
work up to a heavy press then practice push press up to a push/split jerk
focusing on truck stability/awareness, ribs down! no hyper-extension of the t-spine, Speed!!

III.
30/30’s x 5 rounds each:
a) mountain climbers/plank ‘rest’
b) burpee/rest
c) squat/hold bottom position ‘rest’
d) handstand/rest
these were 30 seconds of work/30 sec. ‘rest’ and were very tough

Summer 08.26.10

If the body be feeble, the mind will not be strong.  ~Thomas Jefferson

CrossFit Camas Kids ends its August session with water balloon fun in the parking lot before the big kids arrived for their fun.  Next CrossFit Camas Kids session begins September 06. 

I. tabata lunges; tabata squats
II.  200m lunge
III. 21 x 15 x 9 Pullups and presses; tabata planks

Passion, Fruit

“Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen for you, to you and because of you.”  T. Alan Armstrong

Recipes that fit “the prescription”** HERE!
Now ‘they’ say fruit is bad for you too?!? Talk to me Johnnie…

**Eat meat and vegetables, nuts and seeds, some fruit, little starch, and NO Sugar—Glassman

I.
Joint Mobility

II.
“Funky” Press

III.
8 rds. each.  30 sec. on/off:
Box Jumps
Burpees
Situps

IV.
Mobility

Simplicity

” I’ve heard a million reasons why goals weren’t reached or why hurdles were too high. But no justification, no matter how convincing or true, ever transformed failure into success. No task will ever make itself any easier to overcome because you are tired, sick, or haven’t had your coffee.  In many cases this kind of impartiality can be ruthless, but it is always fair.  This is fitness’s beautiful simplicity.”     
—Blair Morrison, Anywherefit

The health benefits of magnesium include:

**Reversing osteoporosis, slowing down and even reversing bone loss. In one study, gynecologist Guy Abraham gave a reversed calcium to magnesium formula to several hundred older women, resulting in increasing their bone density by an average of 11 percent.
**Preventing heart attacks, because it keeps calcium from building up in your arteries and it helps maintain a regular heartbeat. While too much calcium causes the heart muscles to contract too much, which may cause heart attack, magnesium causes muscles to relax. That’s why the prescription drugs known as calcium channel blockers are so popular; they prevent calcium from entering your heart. The American Heart Journal calls magnesium “nature’s calcium channel blocker.”
**Relieving migraines, insomnia and depression. Health benefits of magnesium also include relief of PMS, high blood pressure, backache, constipation, kidney stones and chronic fatigue, says Fuchs. It even fights some food cravings, such as the PMS symptom of chocolate craving. Seems PMS is caused by low levels of magnesium, and cocoa is rich in magnesium.

Magnesium v. Inflammation

I.
Joint Mobility
40 Pullups:  Every time you have to stop do 5 Pushups + 10 Squats then resume until you hit 40 pullups

II.
Deadlift x 2 @ 70% on the minute for 10 minutes

III.
AMRAP 12min. of:
Partner 1 performs 8 Kettlebell Swings and 50m sprint
Partner 2 performs same.  When P2 completes, P1 does 8 Burpees and 50m sprint back to Kettlebell.  Repeat cycle for 12 min. tag-team style.

Art, Meat

“In every real man a child is hidden that wants to play.”
Friedrich Nietzsche

Food for Thought
Louvre Museum

I.
DROM, Accuracy

II.
Press 5 - 3 - 1

III.
3x:
30 Squat Snatch
30 Wall Ball