Shelled Nuts

8 Jul

7-8-2010

This is a space and time sensitive WOD. The parking lot will not be available for cars and used solely for the WOD.

Teams of 3 rotate thru 3 stations for 5 rounds. Standard rules for team workouts apply.

Overhead walk 40m 135lb/95lb (multiple trips around cone and back)
Row 300m
Farmer’s Walk 40m 95lb/hand (M) 63lb/hand(W) (multiple trips around cone and back)

  • Each member on the team will have completed the following list 5 times at the end of the WOD
  • Only one team member at each station
  • No team member may skip ahead of another team member
  • Clock stops when ALL team members have completed their 5 rounds
  • Instructors will make teams based off of strength
  • WOD can be done alone or with teams of 2
  • No Racks!

    • Mobility:

    Wrist pushups: 2 x 10
    +
    Seal stretch x 3
    Down dog x 3
    90/90 hip stretch x 1min/1min

    Meghan is competing in a triathlon this Saturday and she has been training hard for it. Lets wish her luck! The best part is Meghan will be upping her dose of CrossFit after the triathlon :)

    Everyone in this On Ramp group knocked out double unders. That is a first!

    Walnuts, cashews, almonds, and other assorted nuts – they are the carb-patch for those transitioning into strict paleo. I was listening to Robb Wolf’s podcast and he recommends those addicted to nuts to only eat shelled ones. It forces you to slow down, de-shell it, and enjoy each one. Really slows down the rate of consumption. I found this site called nutsonline.com (WFS!) and they sell all kinds of shelled nuts. Take a look at the description for the delicious macadamia nut – it is best suited for the tropical Macaw bird and regular nutcrackers can’t even open them!

    “Get off my nuts!”

    9 Responses to “Shelled Nuts”

    1. Sara Mulroy 8 July 10 at 8:39 am #

      Good luck Megan!!!!!! You have been working your butt off, and I am sure you will rock that triathlon. You go girl!

    2. Eric Winn 8 July 10 at 9:43 am #

      The other option with nuts is to just steal them by the handful from New Seasons / Whole Foods…I look at it as a free gift for me shopping there.

    3. Jason 8 July 10 at 10:10 am #

      What family do Dough Nuts fall under? that’s the nut I have the hardest time resisting (although I walked right by a 2 boxes of Krispy Kreme’s today).

      Good luck Meagan, remember to acclimate to the swim before the race. Bob up and down in chest-deep water, submerging your head each time. And do at least a 100m warm-up swim beforehand. Calm down, breath, and DON’T PANIC :) The rest is a cinch!

    4. Kristi 8 July 10 at 11:05 am #

      Good luck Megan! you will rock it!!!

      Nice job on ramp’ers!!!

    5. Madoc 8 July 10 at 11:09 am #

      WooHoo Triathlon!

      Me, Z, and Justin, 29:30
      That WOD was fun up until round three. and then the sucktastic part was the farmer’s walk. Balancing two 95lbs Barbells was pretty challenging – it seemed easy on the first round, then the second round was a little on the difficult side, and then round three was just frustrating. I ended up dropping the weight from 95 per side to 75 per side, which made it a bit easier.

    6. Karen Z. 8 July 10 at 11:32 am #

      Good Luck Meghan!!

    7. Kelley Nelson 8 July 10 at 12:44 pm #

      Meghan….Good luck and have fun!! Can’t wait to hear all about it!

    8. Jenn W 8 July 10 at 2:32 pm #

      Congrats On-Rampers!!! I credit Ken for them ALL getting DUs :)

    9. Jess Chang 9 July 10 at 11:20 am #

      Good luck Meghan!!!!

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