Sunday
Jan272008

WOD 1.27.07

"Fran"

21-15-9 Reps of:
95 lb. Thrusters
Pull-Ups

We will be doing the CrossFit Total on Wednesday. Rest up for the meet.



Heat 1: Charmel, Kevin, Margie, Jeremy and Yoon

Saturday
Jan262008

WOD 1.26.07

Overhead Squat
5-5-5-5-5

Today's Warm Up included 3 variations of the following movements:
Sandbag Squats (Shouldering, Zercher, Jumping)
Abmat Situps (Standard, OH with PVC, OH and Janda)
Kettlebell Swings (30 Reps, Heavy Low Reps/ Light High Reps, Single Arm)


Margie squats 75x5

Thursday
Jan242008

Foundations: Buying Groceries

A little direction goes a long way when buying groceries.  Having a basic plan can ensure that you've stocked up your kitchen so that making balanced meals remains simple and convenient.  When I write up my grocery list I like to partition the list into the subcategories of Proteins, Carbs and Fats. Here is my last receipt broken down as an example.

Proteins

4 oz Ground beef Patties (Organic, 90% Fat Free) x6
Bonless Chicken Breast (Organic, Free Range) x4
Applegate Farms Kielbasa Sausage x2
Dozen Eggs (Organic, Omega 3, Free Range)
Fage Greek Yogurt x2

Carbs

Red Delicious Apples x 4
Asparagus Spears
Broccoli x3
Brussel Sprouts
Frozen Mixed Berries

Fats
Almonds (Raw)
Almond Butter (.5 Pint)
Mozzarella Cheese

Try it out for yourself and see if your grocery list is as balanced as the meals you intend to make are.

Wednesday
Jan232008

WOD 1.23.07

Clean
3-3-3-3-3

Beginners unfamiliar with the full Clean worked on their Hang Power Clean.


David does a 100 lb. Turkish Get Up

Monday
Jan212008

MLK

Please remember to recognize one of our country's greatest and most courageous Citizens, Rev. Martin Luther King Jr. His ability to catalyze social change through non-violent means remains one of the most inspiring examples of human achievement.

Sunday
Jan202008

WOD 1.20.07

Tabata Interval
Box Jumps  26"
Push Press  45 lbs.
Abmat Sit-Ups

Sum the lowest reps from each movement for your score.

Skill:
Dumbbell, Kettlebell or Barbell Turkish Get Ups.


10,9,8,7,6,5,4,3,2,1...

Saturday
Jan192008

WOD 1.19.07


3 Rounds For Time of:

25 Slam Balls (30 lbs)
25 Power Cleans (135 lbs)
25 Uneven Grip Pull-Ups

Exercise demos and descriptions courtesy of Catalyst Athletics:
Slam Ball
Power Clean
Uneven Grip Pull-Ups
 


Overhead Abmat Sit-ups