WEDNESDAY WOD 14/05/2014

Bent Arm Strength

1a) Muscle Ups 4 x 2-3@4313
1b) HSPU 4 x 3-5@4121 

2) 20min Ring Routine
Muscle Up x 2 
+ Forward Roll x 2 
+ L Sit + Sh.Stand 
+ Ring Dips x 2 
+ Inverted Hangs 
+ Back Lever 
+ Front Lever

10 Uses for Coconut Oil

10 Uses for Coconut Oil That You Haven’t TriedJanuary 3, 2013 by Lauren G (Empowered Sustenance)

A google search for “uses for coconut oil” bombards you with intimidatingly lengthy lists for this multi-purpose substance. Most likely, if you have coconut oil in your cupboard, you eagerly sing its praises to whoever (whomever? Whatever.) will listen.

Just in case your coconut oil creativity is running low, here are some unusual uses for the beloved traditional fat:

 Shaving with Coconut OilIt’s January. I don’t have a boyfriend. Therefore, my legs will not see a razor until spring. But when shorts season demands it, I shave with coconut oil.

To shave legs with coconut oil, keep a small container of it the shower. In the shower, use a damp washcloth to remove most of the water from your legs. Coat them with a thin layer of coconut oil (this works best when you can prop your legs out of the shower spray). I use about 1 tsp. per leg – a little does go a long way. And I haven’t had any issues with a clogged shower from the oil. Shave away, and don’t forget to rinse the razor often because the coconut oil can clog the blades.

Once out of the shower, pat your legs dry. The coconut oil residue should leave your legs soft and moisturized, but you can massage on more coconut oil as a moisturizer, if you want. It makes your legs super glowy!

Eat it FrozenYes, if these Coconut Oil Berry Delights sound weird. But trust me, they are delicious and the easiest way to get extra coconut oil in your diet. I make mine with raspberries or blueberries and honey. Yum-o! They taste like sherbet ice cubes.

Oil PullingAdvocates of oil pulling, the process of swishing oil in your mouth, profess its powerful detoxing results. Some report that oil pulling has cured chronic diseases. Plus, it makes your breath fresh and teeth white. This oil pulling video will tell you everything you need to know about how to oil pull.

Coconut Oil Whipped Moisturizer It’s so fluffy I’m gonna die! I add Sweet Orange essential oil to this recipe for whipped coconut oil moisturizer for fragrance. Use after bathing and keep a small container on your nightstand to massage onto dry hands.

Coconut Oil ToothpasteI’ve been brushing with homemade toothpaste for months now, and I’m a convert. Here’s my recipe: mix coconut oil and baking soda into a paste. Add a few drops of peppermint essential oil and mineral drops, if desired. Done.

Coconut Oil Chocolate CupsIt may seem like a job for Martha Stewart, but thesehomemade chocolate cups are surprisingly simple to prepare! You only need cocoa powder, coconut oil and raw honey or pure maple syrup. Fill with berries, ice cream, pudding and more!

Coconut Oil French FriesWant to indulge in french fries? There’s no need to poison your body with toxic, refined vegetable oils! Try these Coconut Oil French Fries. Plus, because coconut oil is so stable, you can strain out the oil after frying and re-use it. It’s safe and healthy.

Coconut Oil DeodorantTrade in your chemical-laden deodorant for a natural, moisturizing version made with coconut oil. It’s economical, simple, and perfect for sensitive skin!

Coconut Oil MayonnaiseHere’s another way to substitute coconut oil for rancid, PUFA-laden vegetable oils. As a bonus, thisCoconut Oil Mayonnaise contains immunity-boosting probiotics!

Coconut Oil Makeup RemoverSimply warm about a teaspoon of coconut oil between your finger tips, then massage onto your face to dissolve makeup. Be gentle while coaxing off mascara. Wet a washcloth with hot water, then wring out thoroughly. Place it over your face and then gently massage away the last traces of mascara. Repeat by wetting/wringing/wiping with the washcloth again, if necessary.