Friday 03.20.15

Hero WOD

5 rounds for time of:
35 kettlebell swings, 20 lbs
30 push-ups
25 pull-ups (assist as needed)
20 box jumps, 18-inch box
1-mile run

Post time to comments.

*In honor of U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California,
who died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off
the coast of Italy. His first child was born a week after his death, a little girl, named Serene.

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
 reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives 


Three Hidden Ways Wheat Makes You Fat

“Gluten-free is hot these days. There are books and websites,
restaurants with gluten free menus, and grocery stores with hundreds of
new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons
that wheat products, not just gluten (along with sugar in all its
forms) is a major contributor to obesity, diabetes, heart disease,
cancer, dementia, depression and so many other modern ills.”

If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
“Something you’re eating may be killing you, and you probably don’t even know it!

If you eat cheeseburgers or French fries all the time or drink six
sodas a day, you likely know you are shortening your life. But eating a
nice dark, crunchy slice of whole wheat bread–how could that be bad for
you? Well, bread contains gluten,
a protein found in wheat, barley, rye, spelt, kamut, and oats. It is
hidden in pizza, pasta, bread, wraps, rolls, and most processed foods.
Clearly, gluten is a staple of the American diet. What most people don’t know is that gluten can cause serious health
complications for many. You may be at risk even if you don’t have full
blown celiac disease. In today’s blog I want to reveal the truth about gluten, explain the
dangers, and provide you with a simple system that will help you
determine whether or not gluten is a problem for you.”
eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat
cereals and replace with healthier choices. You will see huge results
and your health will improve.
For recipes and tips, google: Paleo or Primal diet



  1. Did not have time for that much running. Did 5 rounds of other exercises, body is shaking!
    25:48. Have to run tomorrow.

  2. 1:12:43
    jumping pull-ups
    step-ups 18 inch chair

    That was a tough! Happy to be done.

  3. 19:01
    3 rounds of exercises only- no running
    Subbed 40# bench press for push-ups
    1st 10 pull ups on my own each round
    Step ups 18"

    Great job James Family!

  4. 1:16:23
    15# KB
    chair asst pull ups
    18" step ups
    Treadmill (set at 6.7, 6.7, 6.2, 6.0, 6.0)

    Holy. Crap.

  5. Holy crap is right! Hats off to everyone who finished that!!
    I timed my miles separately so I would push harder.
    1- 5:21 mile 1-7:29
    2- 5:41 mile 2-8:08
    3- 5:21 mile 3-8:35
    4- 5:35 mile 4-8:46
    5- 6:40 mile 5-8:28

    Goal to be under 7:30 for my first mile and stay under 9 minutes for all the rest of the miles.

    Jumping pull-ups
    As RXed

    1. I promise you won't see that WOD again for at least another 10 years……or EVER!!!

  6. 1:11, ball assisted pull ups, girl push ups, 7:51, 7:52, 8:26, 8:15, 8:08 runs on the treadmill.

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