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Thursday 8/15/13: CrossFit CSA WOD

Workout of the Day
Complete as many rounds and reps as possible in 5 minutes of:
24/20″ Box Jumps x 15 reps
Push-Ups x 15 reps

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
Wall Ball Shots x 15 reps
Kettlebell Swings x 15 reps

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 15 reps
Burpees x 15 reps


running apps

Gone are the days of just lacing up sneakers and running the road. With today’s  mobile apps, anyone can get a challenge  each time they hit the pavement. Whether it’s a built-in GPS tracker, getting encouragement from friends, or running away from a horde of zombies, these 11 running apps have it all. Running has never been this easy — or this fun. 



This app lets users track workouts, set up weekly schedules to stay on target, and even see how they stack against other users around the world. CardioTrainer’s got the standard stuff down but its best — and most fun — feature is Move Your Bot. Each time runners workout with the app, they earn “energy points” that they can use to play sports games within the app. The more fit users get, the higher their chances are of winning. Plus, who can resist a cute moving bot with health on the mind?
Details: Cost: free. Available for Android.

Couch to 5k

Designed to get novice runners off the couch and running a 5k in just over two months, this is a perfect app to kickstart your racing goals. Beginners can choose from three different coaches to guide them through runs, play their own music in the background, and log their runs into’s robust community to get feedback from other runners. Bonus: Once users are ready to tackle a 5k, provides a discount to register for a race in their area.
Details: Cost: $1.99. Available for iOS and Android.

fooducate appFooducate 


After logging all those miles, we definitely want to refuel with some healthy food. But with all the choices at the grocery store, how do we figure out what cereal will help us recharge best or if that low-fat soup is all it’s cracked up to be? This app, from the folks behind, makes it simple. Users scan the barcode on a grocery product, then the app assigns it a letter grade and points out key things about the product, like whether it’s a good source of Vitamin C or if it has harmful ingredients. If a favorite snack gets a failing grade, don’t worry; the app will suggest similar, healthier alternatives.
Details: Cost: free. Available for iOS and Android.

Ghost Race

Looking for an extra push to help reach a specific running goal? Pick a distance or pace you’d like to beat and then start training against your own worst enemy — yourself. This app lets users compare day-to-day performances and get audio cues alerting them of their (relative) progress. It’s a not-so-spooky way to break a tough PR.
Details: Cost: $0.99. Available for iOS (There’s also a free version with fewer features.)


For the serious runner, this app has got it all. The app’s GPS will track where a user is running and accommodate traffic light stops or even switching to a treadmill indoors. It’ll also monitor heart rate, cadence (you know, how many steps we take a minute), and allow users to create interval workouts with audio cues. All that data is stored right in the phone, so no need to upload to another program or sync to a computer. Bonus: this app is good for other cardio-boosting activities like hiking or biking.
Details: Cost: $4.99. Available for iOS.

MapMyRUN+ GPS Running

An extension of the popular website, this app provides feedback as users run, logging workouts, and integrating with social profiles such as Facebook and Twitter (who doesn’t want to brag about their progress to friends?) But the real star of the app is its integration to the MapMyRun website. There, users can log food intake, keep a daily progress journal, check out running routes others have created in the area, and tap into the ever-growing community to make new running buddies or share tips and tricks.
Details: Cost: $2.99. Available for iOS, Android, and BlackBerry. (There’s also a free version with fewer features.)

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