WOD 12/1/09

Michelle got her first kipping Pull-ups today!  Awesome job Michelle! AMRAP in 20 Minutes: 10 OHS 400m Run or Row 10 KTE’s “Cash Out” 3 Rounds of: 10 GHD DB Rows 30′s, 15′s 10 GHD DB BP 30′s, 15′s Rest 1 Minute *OHS is Overhead Squat *KTE’s is Knees to Elbows Gotta learn the acronyms [...]

Salmon Rolls

Salmon Rolls 20 Minutes 1 cup Sweet Potato 1 Avocado 1 Tbs Lime Juice 1 Tbs Olive Oil 2 Gloves Garlic 120g Smoked Salmon Boil the sweet potato until it softens. Mash together the avocado and sweet potato and add finely chopped garlic, the lime juice and olive oil. Allow to cool in the refrigerator. [...]

WOD 11/30/09 – “Fran”

“Fran” 21 – 15 – 9 reps for time: Thrusters Pull-ups “Cash Out” 21- 18 – 15 – 12 – 9 reps Burpees Row for calories

WOD 11/29/09 – REST DAY!

Rest Day Open Gym Only 2 – 5 pm

WOD 11/28/09

Team of 2 For time: Each partner runs AND rows 400m 50 Partner Power Clean & Presses 400m Partner Fireman’s Carry 50 Plate Pushes across the turf *ONLY 1 Person working at a time on plate pushes

The Facts on L-Glutamine (GI)

“Max Nutrition with Michele” Michele Frank, CFNS (Certified Fitness Nutrition Specialist)   L-Glutamine (GI) L-glutamine, (Gl) is an amino acid, which is important to normal brain activity.  (Not to be confused with Glucosamine - an amino sugar – used for joint/cartilage support.)  Gl, found in high concentrates in cerebrospinal fluid, improves mental clarity, concentration and mood.  This amino acid can [...]

WOD 11/27/09 – “The Turkey Hangover”

      “The Turkey Hangover” 7 Rounds for time: 7 SDHP 100m Farmers Walk 7 Ring Dips   “Cash Out” 100om Row Max Effort Set of Pull-ups

WOD 11/26/09 – Happy Thanksgiving!

Happy Thanksgiving! Remember, if your turkey weighs 50 lbs or more, you might want to Clean it! Warm-up Dynamic Warm-up (use driveway or grass area) 25 yds long High Knees/Jog Back Butt Kicks/Jog Back Frankensteins/Jog Back 10 Push-ups/Jog Down 10 Air Squats/Jog Back 10 Burpees WOD 5K Run for time! “Cash Out” 50 Burpees for [...]

WOD 11/25/09 – “Turkey for you, turkey for me”

Crossfit KB Certification with Jeff Martone Happy Thanksgiving Eve! In honor of my favorite holiday, work hard & EAT harder! Warm-up: Burgener Warm-up (Hanging Power Snatch Progression) “Turkey for you, turkey for me” For time: 400m Row or 400m Run 45 Hanging Power Snatches 45 Box Jumps 45 Push-ups 45 Ab Mat Sit-ups 400m Row [...]

WOD 11/24/09

Weighted Pull-ups 5 – 5 – 5 – 5 – 5, find 5RM Then, 3 Max Sets of Pull-ups, rest 2 Minutes between sets Post Weighted Pull-ups 5RM & Best set of max pull-ups! *If you can’t do weighted pull-ups, do dead hang pull-ups ** If you can’t do DH Pull-ups, do Kipping. *** If [...]

Easy Shrimp Ceviche Recipe!

Easy Shrimp Ceviche Recipe Ceviche is one of my favorite recipes! I love to make it at night and let it marinade over night, it is typically made with red snapper, tilapia or whitefish that is “cooked” by the acidity of lime and lemon juice. This version is prepared with shrimp, which is first lightly cooked, [...]

WOD 11/23/09

Big Thanks to Jeff Martone! Jeff Martone, teaching at the Crossfit KB Cert this past weekend 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: Russian KB Swings Walking Lunges Burpees Walking Lunges “Cash Out” 800m Run for time!

WOD 11/22/09 – REST DAY

Rest Day Open Gym 2 – 5 pm

“Max Nutrition with Michele”

  “Max Nutrition with Michele” Michele Frank, CFNS (Certified Fitness Nutrition Specialist)    MORE FISH FATTY ACIDS, MORE IGF-1, & MORE MUSCLE! By Michele Frank, Certified Sports Nutrition Specialist, Max Muscle A diet that is high in fish fatty acidsis not only healthy, but also ergogenic. It raises the concentration of the anabolic hormone IGF-1 [...]

WOD 11/21/09 – Team Saturday!

With a Team of 3: As Many REPS As Possible in 20 Minutes: Thrusters Push-ups (Chest to AbMat) * No more than 2 persons working at once * Score = TOTAL # of Reps completed

WOD 11/20/09 – “BoHawk’s Revenge”

Happy Birthday Bo! “BoHawk’s Revenge” 3 Rounds for time: 400m Run 21 Box Jumps 15 Ring Dips 9 Squat Clean & Jerks “Cash Out” 15 – 10 – 5 reps: GHD Sit-ups GHD Back Ext.

11/19/09 – “Diane”

“Diane” 21 – 15 – 9 reps for time: Deadlift HSPU’s (Handstand Push-ups) Then, 5 x 100 yd Sprints 1 Minute Rest between sprints

8 Fat Fighting Foods!

Combat fat! Your allies in battling bulge? Foods that do the work for you. These edibles have proven lipid-melting powers that help you slim. That’s a win.   By Veronica Byrd Almonds Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent [...]

WOD 11/18/09 – Power Clean

Power Clean 3 – 3 – 3 – 3 – 3 Find New 3RM Aleighia hiked up a mountain one mile with this 50lb kayak on her back, mark of a true crossfitter. Rippetoe on the Power Clean

WOD 11/17/09

It’s Kathy’s Boot Camp ladies, drop and give me 20! 5 Rounds for time: KB Clean & Press 10 reps ea. Turkish Get-ups (TGU’s) 10 reps ea. “Cash Out” 3 x 10 GHD Sit-ups with 10 lb plate behind head

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