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Tired of the same ol' plain scrambled eggs? Try this sweet potato version, it's a great way to get your carbs and protein in one.
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 Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death. He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection. He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.  Tama
For time: 800-meter single-arm barbell Farmer Walks, 45/35 lb. 31 Toes-to-Bar 31 Pushups 31 Front Squat, 95/65 lb. 400-meter single-arm barbell Farmer Walks, 95/65 lb. 31 Toes-to-Bar 31 Pushups 31 Hang Power Clean, 135/95 lb. 200-meter single-arm barbell Farmer Walks, 135/95 lb. Scores unrecorded Compare to 5/23/18 Recovery: Run 400 Meters 2 Rounds 15 Goblet Squats 15 Kettle Bell Swings 2/16
Body Weight Backward Sled Drag 400M 2/17 Tama For time: 800-meter single-arm barbell Farmer Walks, 45/35 lb. 31 Toes-to-Bar 31 Pushups 31 Front Squat, 95/65 lb. 400-meter single-arm barbell Farmer Walks, 95/65 lb. 31 Toes-to-Bar 31 Pushups 31 Hang Power Clean, 135/95 lb. 200-meter single-arm barbell Farmer Walks, 135/95 lb. Scores unrecorded Compare to 5/23/18 2/18 1 Rep Max Snatch then 2 Min max GHD Sit-up Compare to 8/6/19 2/19 "Maggie" Five rounds for time of: 20 Handstand Pushup 40 Pullups 60 Pistol, alternating legs Men’s: Luke 50:06 Women’s: Uncontested Compare to 8/24/19 2/20 6 - 9 - 12 Wave Back Squats (all the way down, up 1/4, down, up 1/2, down, all the way up) 21 - 15 - 9 Row calories 2/21 4 Rounds 1 min L-Sit (cumulative) 400 ft Farmer Walks (both hands) 2/22 The Lyon 5 rounds, each for time of: 165 / 125-lb. Squat Clean, 7 reps 165 / 125-lb. Push Jerk, 7 reps 7 Burpee Pull up (chest to bar) Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Men’s: 9:58 Steve B Women’s: 11:21 Janel Compare to 3/29/18  Trey 4 Rounds 1 min max Pullups 1 min max GHD Hamstring Curl 1 min max Burpees 1 min max Assault Bike calories Men's: 360 Chris Pinnick Trainer: 380 Women's: 337 Tara Z. Compare to 8/4/19 Recovery: 2 Rounds 400 Meter Run 25 Sit Ups  Hey, All
Alternative Athletics in house partner competition, All-IN leap day festival is just a couple of weeks away. It will be held February 29 ( leap day:)). Festivity’s will kick off at 8:30 am. The 1st Wod will start at 9:00 am. Sign ups are at the gym. The cost is $25.00 per individual. You can register up until February 28th but, will not be guaranteed a t-shirt. The deadline to get a t-shirt is February 20th. If you have any questions please connect Kelia at the gym or PM her. Alpine 6 Rounds 45 seconds Land Mines Twist 45 seconds Ski Jumper (over landmine) 3 minute rest Recovery: Row 500 Meters 10-1 GHD Sit Ups Back Extensions  You know the saying, "We are what we eat", almost every person in the fitness and nutrition world has used it. But is it true? Nope. In truth, we are what we digest and absorb. Read this quick article for a primer on the digestive process and simple steps to keep it working optimally.
 U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.  "Zeus"
Three rounds for time of: 30 Wall Balls, 20 / 16 pound ball 75 / 55 pound Sumo Deadlift High Pull, 30 reps 30 Box Jumps, 20" / 18” box 75 / 55 pound Push Press, 30 reps Row 30 calories 30 Pushups Body weight Back Squat, 10 reps Men's: 31:09 Blood Women's: 41:00 Tara Trainer: Kelia 39:00 Compare to 6/2/18 Recovery: 30-10 Air Squats Push Ups Sit Ups |
