Choking down a bottomless plate of  broccoli isn’t the only way to load up on important nutrients.  You can get wide-ranging health benefits from just a small serving of these flavorful foods.

SHIITAKE MUSHROOMS

Recent studies have found that beta-glucan, a sugar molecule in the edile fungus, helps boost the immune system and prevents the growth of cancer cells.

EAT:  3 to 4 ounces, cooked.

BRAZIL NUTS

Their high level of selenium, which may warm off colon, lung, and prostate cancer, comes from the soil the tree grows in.

EAT:  2 TO 3

HORSERADISH

This plant contains glucosinate, a compound that has been shown to increase the liver’s ability to fight carcinogens and suppress the growth of cancerous tumors.

Horseradish also has antiacterial properties that may help treat urinary tract infections.

EAT:  1 teaspoon spread on a sandwich

WALNUTS

Studies show that alpha linolenic acid, a plant-based source of omega-3 fatty acids found in the nuts, can help reduce cholestorol levels and the inflamation that may lead to high blood pressure and heart disease.

EAT:  12 to 14 halves

BLACK RASPERRIES

Anthocyanins, the antioxidants that give these berries their bold coloring, may retard the growth of precancerous cells, especially those associated with oral and esophageal cancers.

EAT: 10 to 12

Endurance:  Dynamic Drills in gym – 1 mile Run

Warm Up:  3 rounds

• 50 squats
• 25 pushups
• Row 500m

Strength & Stamina:  6 rounds

• 3 x Push Press @ 90% RM
• 10 x Dead hang pullups
• Sand Bag 200m run

Working Capacity:   6 rounds (as teams; person 1 runs while person 2 perform  max MM and PP for the duration of the run)

• Max Manmakers
• Max Push Press
• 400m run

Durability:  

• 90 seconds plank hold
• 60 seconds side plank hold (r/l)

STRETCH, HYDRATE AND REFUEL for tomorrow!!!

Endurance:  Dynamic Drills Run 1 mile

Warm Up:   15-10-5

• Wall Ball
• Push Up

Work Capacity:   2 rounds

1,000M row, 50 Push Press , 30 Pull-ups

Durability: 

50 GHD back Extensions, 50 GHD situps. 

Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  40-30-20-10

• Wall Balls
• Double Unders

Strength & Stamina:  5 rounds

• 5 Back Squat @ 3 RM
• 15 Jumping Squats
• 5 Sampson Stretch

Durability:

• Run 1 mile

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  40-30-20-10

• Double Unders
• Push Ups

Working Capacity:  Nate’s Brother  AMRAP 20 minutes

• 6 Pull Ups
• 6 Ring Dips
• 5 HSPU
• 10 SDLHP

Durability:

3 x Tabata hill run – using 12% grade at 6-8 MPH pace.

20 sec on; 10 sec off; 8 sets x 3 rounds

Endurance:  Dynamic Drills /Run 15 full laps in the gym

Warm Up: 
Around the world
Figure 8
Halo
30 3 level swings

“Kettle bells Ringing”

 20-19-18-17-16-…….3-2-1

 Swing
Goblet squat to thruster
Kettle Bell Situps
Kettle Bell Box Step Ups

Endurance:  Dynamic Drills – Run 1 mile

Warm Up:  30 squats-20 rollovers-30 overhead squats

“LUMBERJACK 20″

20 Deadlifts
Run 10 laps in gym
20 KB swings
Run 10 laps in gym
20 Overhead Squats
Run 10 laps in gym
20 Burpees
Run 10 laps in gym
20 Pullups (Chest to Bar)
Run 10 laps in gym
20 Box jumps (24″)
Run 10 laps in gym
20 DB Squat Cleans
Run 10 laps in gym

(Total running = 4.5 miles!!!)

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org

Endurance:  Dynamic Drills – 1 mile run (treadmill because its soooo Michigan cold!)

Warm Up:  30 squats/20 rollouts/ 30 OH squats

Working Capacity:   “Cyndy”  AMRAP 20 minutes

• 5 pullups (jumping or kipping)
• 10 pushups
• 15 squats

Strength & Stamina:  3 rounds

• 15 Hang Snatch followed by OH squat
• 400m run

Durability:

• 100 Flutter kicks
• 100 Crossovers

Endurance: 

Dynamic Drills followed by 15 laps around gym (moderate pace)

Warm Up:

30 squats
20 rollovers
30 overhead squats

Working Capacity:  Junk in Trunk

AMRAP 20 minutes:

20 Box Jumps
20 Pullups
20 Ball Slamps with yellow D balls
20 Push Press with dumbbells
20 Push Ups
20 KB Swings
20 Wall Balls

Core/Durability:  x 3 rounds

20 Wall Squats
20 OH Wall Squats
10 Rollouts with wheel

Endurance:  Dynamic Drills followed by 1 mile run

Warm Up:  Bear Complex= Power clean, front squat, push press or jerk, back squat, push press or jerk  (use progressive weight with 7 reps of each weight)

Strength & Stamina:  6 rounds

• Dead Lift 3 @ 3 RM (185 lb)
• 20 KB Swings (53 lb Rx)
• Bear Crawl 50 m

Working Capacity:  5 rounds

• 5 HSPU
• 10 Squat Cleans
• 15 Weighted Situps (35b)

Core & Durability:

• 2 minutes HEAVY Farmers Walk
• 2 minutes MAX Situps