Tuesday, August 17, 2010

Posted by on Aug 16, 2010 in WOD | 8 comments

AMRAP 20 mins

  • 4 Pull Ups
  • 8 Leg Raises
  • 12 Kettlebell Swings

Post rounds and comments

SFL Nutrition Tip of the day                                                                              

  • Broccoli – Why your mother made you eat it….

Broccoli is best known for its ability to prevent cancer by protecting cells from free-radical damage and carcinogens. These effects are most pronounced in cancer of the rectum, colon, esophagus, larynx, lung, prostate, oral cavity, pharynx, and stomach. Broccoli also protects against heart disease, cataracts, constipation and hemorrhoids, diabetes, arthritis, and allergies; helps to normalize body fluid levels; controls high blood pressure; and promotes bowel health; and for women, helps lower the incidence of cervical cancer.

Broccoli is one of the best vegetable sources of calcium. It also contains iron, magnesium, phosphorus, potassium, sodium, zinc, chromium, copper, manganese, fiber, vitamin c, vitamin b6, vitamin k, riboflavin, niacin, thiamine, folate, pantothenic acid, and small amounts of amino acids and lipids.

In order to benefit from the high nutritional properties of broccoli, the florets should be uniformly green. Broccoli with a purple or bluish-green tint is higher in beta-carotene than the green. Yellow means the broccoli is not fresh.

Nutrient break-down of 1 cup broccoli:
Calories 25
Fat 0.3 g
Carbohydrate 4.6 g
Fiber 2.6 g


  1. I think you need to be an SFL member to read that link.

  2. Yeah, I got an error sign

  3. Yum broccoli!
    19 rounds plus 4 pull-ups… maybe if i would of ate my broccoli before hand, i would have got 20

  4. 12 rounds as Rx’d with dead hang pull-ups and 60llb Kettle Bell.

    Don’t know if everyone noticed on the board but Mark did “78” unbroken double unders the other day…I think that gives him the gym record thus far!

  5. 18 rounds + 3 pullups… Did a some C2B pullups at the beginning, when my hands ripped 3/4 way through, pullups turned into chins. 50lb KB

  6. 12 rounds + 6 reps

    Strict, deadhang pullups
    50lb KB, but did normal (Russian) swing…shoulder wasn’t taking the overhead today. Next time!

  7. 16 rounds with deadhang pullups and a 50lbs kettlebell. Good workout.

  8. We had the evening crew do dead hang pull ups.
    Amy and I did it with the 6pm crew
    Amy got 12 rounds +10 reps (Deadhang with 40lb KB)
    I got 14 +1 (Deadhang with 50 lb KB)