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RELAY FOR LIFE WOD
Remember, the Relay for Life WOD is THIS Saturday from 8am-10am. It is $20/person (CASH, no IOUs) to particpate and all proceeds go to the Relay for Life! We almost have $1,000 thus far and I want to make sure we break it! The WOD will be made for teams of 4. If you do not already have a team, you will be assigned a team when you arrive. We will be outside for part of the time (running, farmers walk, etc. who knows!) so make sure you bring your running shoes and sunblock if you need it. We will be staying within one block of the gym. Friends and family are welcome to join. Make sure you get there at least 15 minutes early in order for them to sign waivers. THERE WILL BE NO REGULAR CF CLASSES ON SATURDAY. So you might as well join us 
5.8.2012-The Final Countdown
TUESDAY
Warm Up:
turkish get up+ 10 OH lunge x5
franken-squat x10
split jerk drops x20
Skill:
15’ to find a heavy clean and jerk
The Final Countdown
10-1 reps of:
Lady Killer with 1/3 BW (Rx+ 1/2 BW)
Suicide
Vanilla brined porkchops
I can’t take credit for this recipe. The idea came from my hairdresser, then I combined two recipes I found online. Though apples and pork is a delicious combination, I wanted something a little different and these really hit the spot.
Yes, the recipes below contain sugar. The sugar in the brine helps to create some awesome kitchen chemistry that will make sure your lean chops turn out succulent and juicy, and not much sugar will be absorbed into the meat.
The sugar in the dry rub helps balance out the saltyness, and ultimately you’re only getting 4 to 6 grams of sugar per chop. Not something I would cook with every day, but definitely worth an occasional exception.
Vanilla brined porkchops
Slightly adapted from sources cited above
5.7.2012- Cindy had a Baby
MONDAY
Warm Up:
Instructor-led KB warm up
Skill:
3’-2’-1’ AMRAP double under
Cindy had a Baby
Teams of 2:
Get 20 rounds of “Cindy”:
5 Pull Up
10 Push Up
15 Squats
and 300(male teams) 200(female teams) cals on the baby.
Split the work up any way you want.
Flax Seed Crackers
- 2 cups whole flaxseeds
- 2 cups water
- 1/4 cup tamari, Braggs Liquid Aminos
- sea salt to taste
- 1 tbsp any fresh minced herbs (optional)
Preparation:
In a medium sized bowl, cover the flax seeds with water and allow to soak for at least 1 1/2 hours. The water will turn to a gelatinous goo. Check the mixture, and add more water if needed. You want the mixture to be gooey, but not runny, and not too thick.
Stir in the tamari, Liquid Aminos, sea salt and fresh herbs. You can also get creative and add some extra flavors – a squirt of lime juice, minced ginger, chili powder or cayenne pepper – depending on your tastes.
Spread the mixture about 1/8 inch thick on a baking sheet lined with parchment paper.
Now, there are two ways of cooking. By dehydrating at low temperatures it retains almost 100% of the nutritional content of the food which is still considered raw because the enzymes are not killed.
1. Place in the oven at 200F for 20 minutes, then turn off the oven and leave the crackers in there for 4-6 hours to dry. If you like a crispy and crunchy cracker, leave them in there a bit longer,
or
2. Use a food dehydrator, set it to about 110 degrees, and dehydrate for 4-6 hours. Turn the mixture over, and dehydrate another 3 – 4 hours. If you like a crispy and crunchy cracker, dehydrate a bit longer.
Break or slice your crackers into pieces when finished dehydrating or low temperature baking.
5.5.2012- Fight Gone Baby!
Warmup:
800 m Jog
Group shoulder warmup
WOD:
“Fight Gone Baby!”
Box Jump
Wallball
Push Press @ 75/45#
Baby
TTB
Rest
Do this FGB style.
Box jumps, show control on the box (Open standard).
5.4.2012- G.I. Jane
Warmup:
Arm Circles/ DROMS
2 sets
Ab Disc
Windmill x 6 each side
Skill:
50 Ring Pushups/ 50 Hanging Scap Slides
-break up as needed
WOD:
“GI Jane”
75 Burpee Pullups for time
Handstands and Ring Work
Saturday Morning’s specialty class will be all about the core! We will practice our handstands, handstand pushups for some, as well as core strengthening ring movements. All levels are welcome. There will be a WOD at the end of class, so make sure you bring it! Please sign up at the gym: 8am Saturday morning
5.3.2012- Kettle Sandwich
Warmup:
3 sets
10 Pass Thru’s
15 Scap Pushups
15 DB Swimmers
Skill:
DB Press Complex – 4 sets ascending
3 press + 5 push press
WOD:
“Kettle Sandwich”
3 Rounds not for time
21 KBS @ 53/35#
10 KB Rack Lunge (left)
3 Reverse TGU (left)
10 KB Rack Lunge (right)
3 Reverse TGU (right)
21 KBS
Rest 60 seconds between rounds.
KB can only touch the ground during the rest time.
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