Friday, September 3, 2010

Posted by on Sep 3, 2010 in WOD | 18 comments

Does anyone else find themselves subconsciously typing August when it should be September….just a little bit of denial there.

Few details. We will be closed Monday to observed the Labour Day…. that being said, I will be doing Labour at the gym….

Nutrition Seminar…. It might be possible to have this seminar much sooner than later. Going to be working out details with SFL today…I need to know ASAP if you have any interest in attending. Bring family and friends…. I need to have an idea of numbers…. we’d like to have 15 + in attendance.

WOD:

Team Day

For Time:

Complete the reps for each as required but only one person doing the work.

These reps are intended for teams of 2… will modify based on attendance.

3 Rounds

  • 50 Pull Ups
  • 60 Sit Ups
  • 70 Kettlebell Swings (50/35)
  • 80 Squats (hips below parallel)

A few rules:

  • Only one person doing work at a time.
  • If no rep is called repeat that rep.
  • Kettlebells are not to be dropped or EVERYONE does 10 Burpees.
  • Have some fun!!!

Post time and comments

SFL Nutrition Tip:

Enriched versus Fortified – Enriched versus fortified: what’s the difference?

Have you ever wondered about the difference between the terms “enriched” and” fortified?” Both terms indicate that nutrients – usually vitamins or minerals were added to make a food more nutritious.

“Enriched” means adding back nutrients that were lost during food processing. For example, B vitamins, lost when wheat is refined, are added back to the white flour.

“Fortified” means adding nutrients to food that weren’t originally present. For example, milk is fortified with vitamin D, a nutrient that helps your body absorb milk’s calcium and phosphorous.

According to a recent law, most enriched grain products are now fortified with folic acid to reduce the incidence of certain birth defects.

The SFL Food Pyramid

18 Comments

  1. Woo Hoo!!! I LOVE SQUATS!!! hahahaha….

  2. …or just eat real/whole foods and you don’t have to worry about enrichment or fortification!

    Jen and I would probably be able to come to the nutrition seminar, figure out the date and we can go from there.

    Not sure about the pullups today, maybe I can row or something.

  3. Myself and my wife would be very interested in the SFL seminar.

    Hey Mike, you should name this WOD Hurricane Earl.
    Hurricane’s are just like my usual WOD’s…A lot of beating and thrashing about, sucking wind, and a big watery mess at the end!

  4. I would be interested in the seminar. I will try to bring my wife.

  5. Count myself (at least) and hopefully Karen….it’ll depend on her schedule now that school’s back in.

  6. I’d like to come to the seminar too and probably Nick too.

  7. I’d like to come to the seminar too and probably Nick too.

  8. I’d be interested too

  9. Perfect…Just spoke with them and I suspect it will be two weeks from now.
    Will keep you posted.
    I have a list of 6 people who will be joining a nutrition challenge….
    Who else….
    Jon, Greg, Ray, Steve, Wayne, Amy and I….I guess that’s 7….
    who else????

  10. I’m in for the seminar.

  11. I’m in for the seminar.

  12. I don’t see any reason not to go to the seminar. Give me more details on this challenge of yours, and then we’ll talk.

  13. Oh great! A couples seminar! Guess I won’t be invited 🙁

  14. I don’t have a date Dave, you can be mine if you want haha. WOD time was 23:40ish I think with Mike as my partner.

  15. I don’t have a date Dave, you can be mine if you want haha. WOD time was 23:40ish I think with Mike as my partner.

  16. 25:?? Justin pushed the pace and I hung on..

  17. 26:40 teamed up with Nick! Good work tonight!

    Strength to start: 3R @ 85% Squats
    Warmup: bar x 5, bar x 5, 95 x 5, 155 x 5, 195 x
    Work: 225 x 3

  18. 26:40 teamed up with Nick! Good work tonight!

    Strength to start: 3R @ 85% Squats
    Warmup: bar x 5, bar x 5, 95 x 5, 155 x 5, 195 x
    Work: 225 x 3