Wednesday, September 7, 2011
Monday, April 25, 2011
Thursday, April 21, 2011
Monday, April 18, 2011
Sunday, April 10, 2011
Wednesday, April 6, 2011
Tuesday, April 5, 2011
1 lb ground turkey meat
1 tsp garlic powder
3/4 tsp red curry powder
*mix meat and spices well and fry until meat is fully cooked
3 eggs scrambled
1/3 cup chopped green onion (chives)
*add scrambled eggs and chives to the already cooked ground turkey and continue to fry until eggs are fully cooked.
-This is a tasty breakfast staple that you can add sides to for a well rounded breakfast. I would suggest a side of fresh chopped fruit or natural/organic apple sauce. If you like whole wheat bread, you can add a side of whole wheat toast too! As always, I would recommend some almond milk or soy milk but regular low fat milk is good too. Try to stay away from the refined juices.
Monday, April 4, 2011
1) 9 deadlifts (155 lbs)
2) 12 true push ups ( body must be completely rigid and hands must come off the ground at the BOTTOM of each rep while chest is on the ground)
3) 15 box jumps (24 in) * must be fully extended at the top of the jump
I did this wod twice. First time I got 8 rds + 4 box jumps. Second time I got 10 rds + 2 deadlifts.
It royaly sucks!
Friday, April 1, 2011
Wednesday, March 30, 2011
Saturday, March 26, 2011
Thursday, March 24, 2011
Tuesday, March 22, 2011
Monday, March 21, 2011
Secondly, we will be posting a Paleo Potluck menu soon with a few dishes that are sure to please the palate and the body! Recipes will be included for those of you that want to try out these dishes. Also, please feel free to post your organic and/or paleo recipes on the blog so that we can all enjoy them.
Hope everyone is doing well. Until next post, keep smashing wods Firebreathers!!
Sunday, March 13, 2011
Tuesday, March 8, 2011
1) MedBall Complex (3 reps of: medball clean to 2 for 1 wallball)
2) Hang Complex (3 reps of: 1 knees to elbows, 1 toes to bar, 1 pull-up)
3) Kettlebell Complex (1 set of: 3 kb clean and press (right arm), 3 kb swings, 3 kb clean and press (left arm)
*ideally, these complexes should be done unbroken.
Saturday, March 5, 2011
Wednesday, March 2, 2011
*Person on the GHD is the pace setter. One teammate does 15 GHD sit-ups while the other 2 teammates do max reps of Thrusters (95/65) and Power Snatch (75/55). After GHD is completed, each teammate rotates to a new station until all teammates have completed each station for 1 round.
WOD is 6 rounds for max reps of combined Thrusters and Power Snatch.
This is a tough one, have fun with it!
Monday, February 28, 2011
Friday, February 25, 2011
*6 x 3 minute sets with 1 minute rest between sets
*Complete each ESTABLISHED set, then use the remainder of the 3 minutes to do the AMRAP portion.
1) 80m Bear Crawl, AMRAP Handstand Pushups or mod with Regular Push ups
2) 40m Broad Jump, AMRAP Towel Pullups
3) 20m Handstand Walk, AMRAP "Ball Over Bar"
4) 15 Squat Cleans (95/65), AMRAP Sumo Deadlift High Pull (95/65)
5) 10 Burpees, AMRAP Unachored Sit-ups
6) 5 Deadlift (80% of max), AMRAP 20m Shuttle Runs
Wednesday, February 23, 2011
6 x 3 minute Rounds...rest 1 minute between rounds:
#1 Row 250 meters followed by max reps of C&J with remaining time (135#/95#)
#2 Max Burpees in 3 minutes
#3 Row 250 meters followed by max Sit-Ups with remaining time
#4 Max Box Jumps in 3 minutes
#5 Row 250 meters followed by max Push-Press (135#/95#)
#6 Max Air Squats in 3 minutes
Monday, February 21, 2011
Saturday, February 19, 2011
Wednesday, February 16, 2011
2 Rounds for time of:
1) 60 Mountain Climbers
2) 40 Med Ball Cleans (20lb/14lb)
3) 20m Dumbbell Overhead Walking Lunge (45lb plate/25lb plate)
4) 40 Push Press (75 lb/45 lb)
5) 60m Dumbbell Farmer Carry (Use a weight that would HONESTLY be challenging to carry 20m!)
(If you're in Lombardi, the length of the floor from "garage door" across to the fence is about 20m)
CASH OUT: 100 un-achored sit ups
*Clock starts before the "buy in" and ends after the "cash out"
Sunday, February 13, 2011
Friday, February 11, 2011
Wednesday, February 9, 2011
Sunday, February 6, 2011
Friday, February 4, 2011
Tuesday, February 1, 2011
Monday, January 31, 2011
Friday, January 28, 2011
Tuesday, January 25, 2011
ONE ROUND= sets of 1,2,3....10 KB swings (70 lbs)
* Do one swing, then put kb down and rest. Two swings, rest etc. Until you get to ten swings. Once you finish with your set of ten swings, that is ONE round.
* IF YOU Drop or set the kettlebell down in the middle of a set of swings ie. Failing on the 4th swing of a set of 7, you MUST start those 7 swings all over until they are finished consecutively.
* Be Smart with this wod! But don't slack on it either. Full effort is Full victory
Sunday, January 23, 2011
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
I dont have a rope yet or else I would do it and post a time for it.
Thursday, January 20, 2011
anyone still looking for nutrition tips or healthy recipes that fuel the body for optimum CrossFit? here is a link
I dont follow the "Paleo Diet" to a T but I take the basic principles along with Whole9 and add a bit of my own flair. But this site has great recipes and ideas for daily/weekly food preparation.
Hope everyone is doing well!
"What you put into your body is what you will get out of it. Feed it trash and all you become is a big dumpster..."
This WOD is named after myself, Its a mix of some of my favorite movements. There will be another tomorrow with a list of all of my least favorite movements
This wod is a ladder wod, meaning the rep scheme is reversed on the way back.
5/40 Front Squats (135lbs)
15/30 Ring Dips
20/25 Dead Lifts (275lbs)
25/20 Kettle Bell Swing (70lbs)
30/15 L-Sit (seconds held)
35/10 Overhead Walking Lunge (45lb bar)
*start going UP the ladder from 5. Once the last movement is completed with 40 reps, descend DOWN the ladder starting with 40 reps of the first movement that you previously did 5 reps of.
Tuesday, January 18, 2011
Saturday, January 15, 2011
Friday, January 14, 2011
Sunday, January 2, 2011
Many people often find certain tasks more annoying or as I like to call it "challenging" to do when it is windy outside. If there is a particularly windy day outside, work out outside. Its a real life situation that will challenge you to adapt to and overcome a circumstance you will be faced with on any given day. Our bodies, much like our minds can only learn what we teach them to know. For example, it would be ludacris for me to sit you down and give you a random test on the history of Uzbekistan when you probably don't have the first damn clue about it. Wouldn't it be equally ludacris for me to have you slide across a frozen sheet of ice on your feet and stay perfectly balanced and standing (like many children like to do on a winter day), if you had never even walked on ice before? You would probably eat shit trying to do it. This is why we PRACTICE many different skills in different environments. Our bodies adapt and learn to deal with the elements at hand. The more skills we acquire, the "fitter" we are for our many different environments that we encounter and have to work through.