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Strength
Deadlift 5x5
WOD
3 minute AMRAP, rest 1 minute between stations:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/53 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/53 pounds (Reps)
Row (Calories)
* Compare to your Fight Gone Bad score *
Strength
Clean & Jerks 5x3
(Find a 1RM if you do not have one from last Monday)
WOD
10 HSPU
1 Front Squat
9 HSPU
2 Front Squats
8 HSPU
1 Front Squats
.
.
1 HSPU
10 Front Squats
* Log time to Journals *
HOLY SCHNIKES BATMAN - JANUARY IS ALMOST OVER! Time for a new strength cycle and 3 solid weeks of preparation for the Reebok CrossFit Open.
Strength
Back Squat 5x5
WOD
3 Rounds of:
20 Pull-ups
30 Push-ups
40 Squats
* Log time to Journals *
If you are a new student and need a Journal please talk to a coach. Or if you are a consistent journaler and have filled up your current Journal let us know so we can place another order.
Strength
Front Squat 3x10
WOD
1 mile run
-- rest 3:00 min --
1 mile run
-- rest 3:00 min --
1 mile run
* Log best time to Journals *
Strength
Snatch 5x1
WOD
3 Rounds of 30 sec work/30 sec rest
Box Jump Burpees
Deadhang pull-ups
Sit-ups
Ring Dips
-- Garage Games competitors will sub Rope Climbs and GHD Sit-ups --
Strength
Push Press 3x10
WOD
7 min AMRAP ladder:
1 SDHP
1 KB Swing
2,2...3,3...4,4...continue for 7 minutes
* Log time to Journals *
These bars make for a great afternoon snack or Lara Bar substitute.
1 cup old fashion oats
1/4 cup sunflower seeds
1/4 cup chopped almonds
1 cup any mix of chopped nuts (walnuts,peans,cashews etc.)
1 scoop vanilla protein powder
1 cup dried fruit of your choice, we use berries
1 tbs flax meal
1/2 cup creamy nut butter
1/4 cup blackstrap molasses
1/3 cup honey
1 tsp vanilla
Spread oats, seeds, and nuts on a cookie sheet and bake at 350 for about 10 minutes stirring half way through. In a separate bowl combine protein powder, fruit, and flax. When nuts,seeds and oats are done roasting pour into this bowl and mix.
In a small sauce pan over medium heat combine nut butter and remaining ingredients. Stir for 2-3 minutes until mixture combines and begins to bubble. Then pour mixture into bowl over the other ingredients and mix. Spread mixture into a 8x8 pan covered with parchment paper. Use spatula to press flat. Refigerate for 30 minutes. Cut into desired size bars and enjoy. We portion our bars, package them in plastic bags, and store them in the refrigerator.
Strength
Back Squat 3x10
WOD
With a Partner, 10 Rounds of:
100m row*
15 hand release push-ups (10 for female athletes)
* 1 round at each damper setting, starting at 10
Strength
Clean 5x1
Jerk 5x1
WOD
5 min CINDY
-- or --
6 x 25m Prowler/Sled
* Be sure to write 1 RM on Whiteboard for next Strength Cycle *
We needed a fresh idea for dinner tonight and had 1 lb of ground turkey and a butternut squash left over from our week of cooking. We found this clean recipe and decided to fix it for dinner tonight. We are so sure it will be a hit we decided to post it while we were waiting for it to cook. ENJOY!
Ground Turkey and Butternut Squash (Serves 4-6)
Chopping up a butternut squash takes time, but the result is very satisfying comfort food. (CrossFit Magna HINT: Trader Joes sells cubed butternut squash for $1.99!)
Prep Time: 20 minutes
Cook Time: 60 minutes
Ingredients:
1-1.5 pounds of ground turkey
One large butternut squash (2 bags of pre-cut from Trader Joes)
One medium sweet yellow onion
Red chili powder
Balsamic vinegar
Garlic powder
Black pepper
Salt
In preparation:
Preheat oven to 350 degrees. Peel butternut squash (takes about 15 minutes). Slice squash in half from stem to end rather than across the diameter. Scoop out seeds and soft insides. Cut squash and onion into bite-sized pieces.
Directions:
Add ground turkey and chopped vegetables to a mixing bowl. Add a nice dusting of black pepper, garlic powder, and salt. Add 1/2 teaspoon of red chili powder. Mix all ingredients thoroughly and then transfer to a casserole dish. Splash balsamic vinegar over the top. Cook covered for 60 minutes.
http://www.wholelifeeating.com/2010/10/ground-turkey-and-butternut-squash/
Strength
Push Press 5,5,5,3,1
WOD - "PAUL"
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Strength
Front Squat 5,5,5,31
WOD
7 Rounds
7 Power Snatch (135/95#)
21 Air Squats
* Log time to Journals *
Strength
Power Clean 5,5,5,3,1
WOD
400m run
21 Thrusters
21 Dips
400m run
15 Thrusters
15 Dips
400m run
9 Thrusters
9 Dips
* Log time to Journals *
REMINDER: Nutrition Q&A Thursday 1/18 @ 5:30 pm
We are always looking for new and creative ways to use ground beef (turkey, buffalo, etc). Below is a paleo friendly stuffed pepper from our friends at The Foodee. For the full recipe and preparation instructions please visit BalancedBites.com.
(click HERE for preparation instructions)
Strength
Shoulder Press 5,5,5,3,1
WOD
5 Rounds of:
10 KB Bent-over row
10m walking lunge
10 KB Push Press
10m walking lunge
* Log time to Journals *
Strength
Back Squat 5,5,5,3,1
WOD
30 Muscle-ups for time
--or--
100 Pull-ups for time
* Log times to Journals *
Strength
Snatch/OH Squat 5x2
--and--
Deadlift 5,5,5,3,1
WOD
Prowler/Sled 50m x 5
--or--
1 mile run
HAPPY MLK DAY!
Strength
Front Squat 5x3
WOD
10, 9, 8...1
Overhead Squat (95/65#)
Dead Hang Pull-ups
* Log times to Journals *
Strength
Shoulder Press 5x3
WOD - Happy Friday the 13th
13 Bent-over rows
200m run
13 Power Cleans
400m run
13 Bent-over rows
800m run
13 Thrusters
1600m run
* Log time to Journals *
Strength
Snatch 5x3
- or -
OH Squat 5x3
WOD
10 min AMRAP
5 box overs
10 KB Swings
15 Burpees
* Log time to Journals *
Strength
Push Press 5x3
WOD
1 min max effort DB row (R)
1 min max effort DB row (L)
Every minute on the minute for 10 minutes:
50m sprint
-walk back & rest the remainder of the minute-
* Log time to Journals *
DON'T FORGET OUR
TRADER JOES SHOPPING TRIP
ON SATURDAY JAN 21st AT NOON
We eat a lof of Pork at our house so we are always looking for new ways to cook and season. Our friends at The Foodee turned us on to this recipe over at GavanMurphy.com. The grat thing about this recipe is that it is all ingredients we normally have at our house (thanks for the lemons Lex!).
We have had good luck cooking pork chops without drying them out. The recipe below suggests searing and finishing with chicken broth. I would try to cheat this before taking the extra step. Sear the pork on each side for 2 minutes and then throw the whole pan in the oven @ 400 degrees. If you are only fixing 2 chops, 6 minutes might be enough. Speaking of enough... here's the recipe!
RECIPE:
Serves 2
2 x 6 oz organic/grass fed pork chops
1/2 cup low sodium organic chicken broth
Marinade:
2 tbsp fresh rosemary – chopped
1 tbsp wholegrain mustard
1 lemon – zested
2 cloves garlic – minced
1/4 tsp salt
1/4 tsp pepper
1/4 cup olive oil
DIRECTIONS:
Mix all marinade ingredients together and toss pork chops to coat. Cover and refrigerate for at least 2 hours up to overnight.
To cook, remove from fridge 1 hour before cooking to let return to room temp.
Preheat oven to 450°F.
Preheat grill (inside or out) on medium high for 2 minutes. Drizzle olive oil in pan and sear chops for 2-3 minutes each side until golden brown. Once seared remove to a foiled oven tray.
Pour 1/4 cup low-sodium chicken broth on to the tray so the liquid surrounds the chops and pop in oven for 7 minutes.
Let rest for 2-3 minutes once removed from oven. This lets the juices redistribute in the meat.
Serving Suggestion: Saute Brussels Sprouts and Green Beans.
Click here for the full recipe.
Strength
Back Squat 5x3
WOD
5 Rounds of:
15 Wallballs
50 Double Unders
* Log time to Journals *
Strength
Clean & Jerk 5x2 (GET HEAVY!)
WOD
Leaderboard Opportunity!
2k row
* Log time to Journals *
Strength
Push Press 5x5
WOD
3 min AMRAP, 1 min rest - 5 Rounds
3 Deadlift
6 Push-ups
9 Squats
* Log rounds and reps to comments *
Compare to 2011.04.27
Strength
Power Clean 5x5
WOD
21-15-9 rep rounds of:
Front Squats
DB Snatch (R)
DB Snatch (L)
* Log time to Journals *
