Ropes are here sitting in front of me.

So far there are 5 paid for leaving 5 up for grabs.

Like I said, first come first serve. Money in hand!

Warmup:

Junk Yard Dog – Burgener Warm up – Mirror Drills

* Snatch Grip Deadlift in teams 5x5x5

Death by Hang Power Cleans

Every minute, reps increase by one. You need to complete the required reps before the start of the next minute.

Men ~ 115 lbs

Women ~ 75 lbs

Post rounds completed and comments

Burpee Monster Tracks…..I knew it existed!!

Did you get your accumulated 10 mins in the bottom of the squat this week?

How about the 4 mins per leg of the hip stretch?

We are looking at a shoe making company out of Texas for shoes.

VS Athletics puts out an affordable, good quality shoe.

Click HERE for view the shoes and details

Here are some alternatives, for a more reputed brand Do-Win

Tabata today.

8 Rounds per movement.                                                                                                             20 secs of work followed by 10 secs of rest. The lowest score obtained in any round of a movement will be the score obtained for that movement.

• Mountain Climbers (left/right = 1)
• Leg Raises with hip pop
• Push Press (65#/45#)
• Double Unders (single skips 3:1. # of single skips will be divided by 3 for scoring purposes)

Post score and comments.

Today’s Challenge by Blog by Kelly Starrett, DPT www.sanfranciscocrossfit.com

Don’t go to the pain cave

Start with mobility challenge below. We will do a before and after evaluation of your range of motion.

Watch this video by KStar

Then we ask “Annie are you ok??”…. and the answer is…. CFSJ style

15 ~ 12 ~ 9

• Rowing (Calories)
• Thrusters (95#/65#)
• Sumo Deadlift High Pull (70# KB/ 45# KB)
• Burpees
• Med Ball Cleans (20#/14#)
• Wall Balls (20#/14#)

Post time and comments

Tip Type: Nutrition

Iron – Did you know……..

Iron deficiency is one of the more common nutritional shortfalls in North America. The problem affects women and it’s likely to occur during only a few stages of life, when the body’s demand for iron increases. About 70% of the iron in the body is found in the red blood cells. Iron is an essential component of hemoglobin, the protein that gives blood it’s red color and carries oxygen to all the cells. Iron is also essential to the formation of myoglobin, which stores oxygen in muscles to provide energy for muscle contraction. Several enzymes and proteins in the body also rely on iron.

The initial stage of iron deficiency usually produces no symptoms. However, even milk iron deficiency can cause irritability in infants and hinder learning and problem-solving capacity in children. Anemia, with its accompanying fatigue and weakness, is the ultimate consequence or iron deficiency. In this disorder, there is a decrease in the number of red blood cells circulating in the body, or a below normal hemoglobin content. It reduces the amount of oxygen delivered to the cells. (Wellness foods A to Z, Sheldon Margen, M.D and the Editors or the UC Berkeley Wellness Letter)

Vitamin C will help your body absorb and retain iron. When eating foods high in iron; have some fruits like apples, kiwis, oranges, grapefruits and green vegetables. Do not eat spinach, tomatoes, rhubarb or chocolate as they are high in oxalic acid; a substance that inhibits your body’s ability to absorb iron.