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01/27/12 by Jonathan | Blog, WOD | No Comments »
WOD:
Teams of 2:
Each athlete is responsible for 1000m of rowing (broken up into two 500m increments), 100/80 cals on the AirDyne (broken into two 50/40 cal increments), and 50 burpees (broken into two 25 calorie increments)
When rowing: partner who is not rowing completes as many reps of 10 situp/30 double under (90 singles) as possible
When riding: partner who is not riding completes as many reps of 10 push up/15 squat as possible
When slamming da burpee: partner who is not burping completes as many reps of 10 box jump/15 mountain climber as possible
>Overly Complicated Scoring System will be applied
>Only switch exercises once you have completed your allotted distance/cal/burpees
>Count every rep!
Instructor led warmdown to follow
01/26/12 by Jonathan | Blog, WOD | 4 Comments »
Thrusters!
Miller, prepping for the Marines!
Summer and Ivory, moving some weight!
Warm Up:
CFCDA+
2 rounds of
Scap Push Up,15 reps
Ring Row (perfect form), 10 reps
Pistol, 10 reps each leg
Skill:
Double Under clinic! Advanced athletes, perform 3 attempts for max consecutive DU’s.
WOD:
“1+1=FUN”
20-15-10-5 reps of:
Thruster @ 115/85#
Chest to Bar Pull Up to Toe to Bar (1+1=1 rep)
Compare to 11.2.2011
Instructor led warmdown to follow
01/25/12 by Jonathan | Blog, WOD | 9 Comments »
Warm Up:
CFCDA+
DB shoulder pre-hab (instructor-led)
Skill:
Alternate 3 sets of
Crazy Ivan, 20 touches each side
Ring Roll Out, 10 reps
WOD:
“Coffin Nail”
Alternate between:
3x500m sprint on the erg
3×75/50 cals on the airdyne
Instructor led warmdown to follow
01/24/12 by Jonathan | Blog, WOD | 3 Comments »
Nothing like the feeling you get after a great workout!
Congrats to Jacer on your first Rx today!
Lindsay's 50th, he got a rousing "happy birthday" from the whole class!
Warm Up:
CFCDA+
2 rounds of:
Crossover Plank, 10 reps each direction
Depth Jump, 10 reps for height
Skill:
Learn the Bent Press, then
Turkish Get Ups, shoot for a PR!
WOD:
“Constancy”
Teams of two, 10 rounds each:
5 DB Ground to Overhead @ 1/3 BW
10m Bear Crawl (Rx) or Ab Disc (Rx+)
10 KB Swing @ 70/53#
10m Broad Jump
Instructor led warmdown to follow
01/24/12 by Camille | Announcements, Blog | 15 Comments »
Come celebrate all of your hard work at the POST Paleo Challenge/Pre-Crossfit Opens PARTY! Dress to impress… which means cocktail dresses ladies and nice attire gentlemen. Show off those new bodies! We will announce the winners and hand out the cash moolah! We will also provide a keg of cider. Make sure to bring all of your favorite paleo recipes that got you through 6 weeks of “torture”. Remember, the Crossfit Opens starts the very next week, so you have to stick to paleo if you want to kick some butt!?
ALSO: It is SUMMER’s bday party bash down at the resort… so make sure to hit that up after the Paleo Party!!!
Place: CFCDA Box
When: Saturday February 18th at 6pm
01/23/12 by Jonathan | Blog, WOD | 1 Comment »
Sumo Mandy, getting set to pull 205#
Huzzah!
Warmup:
CFCDA+
30m Walking Spidermans
30m Cradle Walks
DB swimmers, 2×15
Skill:
Sumo Stance Deadlift, build to a heavy set of five.
WOD:
“One and Done” (some athletes do this without the clock, perfect ROM)
One round of:
75 Box Jump
50 Push Up
75 Wall ball
Instructor led warmdown to follow
01/23/12 by Jonathan | Announcements, Blog, Crossfitters, Featured, Prehab | 2 Comments »
Hey gang, we are happy to announce that we have secured the services of a most excellent physical therapist to help fix your grumpy bits! Technically, this is known as “added value”- we prefer to call it like we see it: KICK-ASS. Here is the lowdown:
-Free advice will be dispensed Tuesdays from 6:30-7:30pm. We will have a first come, first serve sign up on the white board, with 4-6 slots. When you sign up, post your first name as well as your ailment. That way, if someone else has a similar issue they can attend at the same time.
-Use this as an opportunity to fix those nagging issues. Fell out of tree when you were seven? Skiing accident? Arm pinned by a boulder while canyoneering solo, had to cut it off with a rusty pocket knife? PT can help.
Josh Bartoo will be the guru-in-residence, here is a brief bio:
fiancee not included.
Josh was locally born and raised, attending Oregon State University/University of Idaho majoring in Zoology and Physical Therapy School at Idaho State University. A physical therapist for 8 years with career interests in sports medicine and general orthopedics, Josh’s life interests include endurance sports such as high altitude climbing and triathlons, golfing, and basketball.
Welcome to the tribe, Josh!
01/22/12 by Jonathan | Blog, WOD | 4 Comments »
530 class, prepping the OH position. Trent obviously has good focus.
Snatch balance; working foot position and receiving position. Looking good!
Getting after it!
Warm Up:
CFCDA+
Overhead Walking Lunge, 50m (break as needed, not for time)
Parallette shoot-through, no push up, 3×20″
Compass Lunge, 3 sets.
Skill:
Snatch progression+skill transfer drills
WOD:
SKUNK TESTER:
10′ AMRAP,
3x Squat Snatch @ 135/95#
10 Ring Dip
15 Toe to Bar
Instructor led warmdown to follow
01/21/12 by Dawna | Blog, Paleo Recipes | 11 Comments »
This recipe has been slightly adapted from the version found at The Functional Foodie. You’ll notice peas in the picture below… peas are not paleo, so I’ve left them out. It might seem like a lot of work, but if you make the cauliflower mash ahead of time it’s pretty easy to assemble. Nice comfort food when it’s slushy or cold out.
Shepherd’s pie
Serves 8 hungry people
3 lbs of ground beef
2 large carrots, grated or finely chopped
1 large onion, finely chopped
1 tbsp dried crushed rosemary
1 tbsp dried thyme
5 cloves of garlic, minced or pressed
2 tbsp worcestershire sauce (for strict paleo or paleo challenge, use coconut aminos)
6 oz tomato paste
a few glugs of red wine, approximately 3/4 cup (I don’t know if we ever got an answer from a coach if wine was ok for cooking during the challenge. You can sub a good, gluten and junk free beef stock for the wine)
olive oil, grassfed butter, or ghee
salt and pepper
2 large heads of cauliflower
Prepare the cauliflower mash: separate the heads of cauliflower into florets. This method is a good start if you haven’t worked with cauliflower before. I like to leave a little more of the stalk than is shown in the video since there is less waste and we’re going to puree it anyway. Place the florets in a a large pot with a tight fitting lid and add water until there is about an inch in the bottom of the pot. Put the lid on, turn the heat to medium high and allow the florets to steam until they are all fork tender (check the stalks too… the fork should easily pierce them). Drain the water from the pot, turn the heat down slightly and allow the remaining water to steam from the pot and the cauliflower. Watch it closely so they don’t burn. This step isn’t necessary, but it will give you a thicker end result.
Place the steamed florets into a food processor with a pat of butter, a pinch of salt and puree until smooth. You may need to do a couple batches and stop the processor occasionally to scrape the sides down or tamp down unruly pieces of cauliflower. When it’s smooth, place the mash in a bowl and set aside. You can do this step ahead of time and keep the mash in the fridge if you like.
Preheat your oven to 400 degrees F. Brown the ground beef with a little bit of olive oil over medium-high heat. When it’s cooked through, remove the beef from the pan and drain off the fat. If you are using grassfed ground beef and the drippings are mostly fat (rather than liquid), use the fat in the next step. If you’re using commercial ground beef, dispose of the fat and add a little more butter or olive oil back to the pan.
Saute the onions and carrots in the pan until they are tender. Add the herbs, garlic, and tomato paste, then add the cooked ground beef. Stir until everything is well combined. Turn the heat down slightly and add the worcestershire sauce (or coconut aminos) and the wine (or beef stock). Simmer until most of the liquid is reduced. Adjust seasonings to taste at this point.
Put the meat and veggies in the bottom of a glass baking dish. You might have to use two dishes unless you halved the recipe. Spoon the mash on top and use a spatula or the back of a spoon to smooth it into an even layer. Bake for 20 minutes, allow to cool slightly and serve.
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