Group 1
10 Mins - as many reps as possible
140kg/90kg x Deadlifts
Muscle Ups
Complete as many reps of each as possible in 10 Mins, must have a minimum of 20 reps for each.
Then -
"The Itailan Job"
5 Rounds
4 x Hang Power Cleans (60kg, 30kg)
8 x KB Swings (32kg, 16kg)
12 x Toes to Bar
Group 2
5 Rounds
2 Mins Max Chin Ups
1 Min Rest
2 Mins Max Push Ups
1 Min Rest
Then -
8 x 30 Secs Rowing, 30 Secs Rest
Nothing like a run down at Duncan McKinnon Oval on a nice Sunday afternoon....
COLOURED FOODS?!
Antioxidants! Sounds great, but what are they? Antioxidants mop up free-radicals [toxins] in the body often caused by stress, alcohol, sunlight and pollution.
Brightly coloured fruits and vegetables are a rich source of antioxidants
Check out which coloured food groups you should be adding to your shopping basket.
Orange
Foods: Apricots, pawpaw, oranges, pumpkin, carrots.
Magic ingredient: Carotenoids, a classic mop-up-the-toxins antioxidant that helps with cell function.
Green
Foods: Broccoli, spinach, bok choy, cabbage, lettuce, sprouts (alfalfa and Brussels).
Magic ingredients: Phytochemicals, lutein and folate. These antioxidants are like a mini medical team, scooting around the body healing damaged cells.
Red
Foods: Tomatoes, guava, watermelon, red grapefruit, red capsicum.
Magic ingredient: Lycopene, your body’s defence hero. It protects white blood cells (the infection fighters).
Yellow
Foods: Garlic, onions, potatoes, bananas.
Magic ingredients: Allicin (in garlic), potassium. Allicin, which gives garlic its aroma and flavour, cleans up all the junk in your bod – it’s classed as a super-antioxidant (like green tea). Potassium acts as an anti-inflammatory, so you’ll get less aches and pains.
Purple
Foods: Eggplants, figs, prunes, blueberries (buy frozen ones to avoid bankruptcy), blackberries, red wine (settle down, ladies – this means one glass only).
Magic ingredients: Lutein and zeaxanthin. These nice guys relax your blood vessels so your heart has an easier time pumping. They also help prevent age-related macular degeneration of the eye.