Power Snatch 10x2
6 min AMRAP
5 Power Snatch (75/53#)
* Compare to 2011.11.14 *
Make-up: Back Squat, Front Squat, or Turkish Get-ups
Death by Thrusters
* Compare to 2011.11.07 *
This Saturday we will be participating in the HOPE event at Core CrossFit in Downtown Phoenix. The first heats of the WOD start at 8:00 a.m. and I expect the event to be finished by 10:00 a.m. We will be meeting at Magna at 7:15 a.m. and leaving at 7:30 a.m. sharp.
There will be scaled options for each exercise and we are encouraging all athletes regardless of skill level to participate. There is no required donation but we would suggest contributing something. CrossFit Magna will be matching your donations and cutting one check to Core/HOPE.
CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight. More information can be found on the website below.
Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Side dishes often pose the greatst challenge to people switching to a Paleo diet. Many first making the switch are not use to the wide variety of vegetables that are available or the best way to prepare them. Here is an easy side dish that we found at Fast Paleo and made this weekend. It makes a ton of coleslaw and lasts well in the refigerator. You can smaple it for yourself if you are plannning to attend the BBQ on Saturday after the Jon North Olympic Lifting Seminar.
In a large bowl, mix together green cabbage, purple cabbage, carrots, and apple. Set aside.
In a medium bowl, whisk together apple cider vinegar. While whisking, pouring in olive oil in a steady stream and continue whisking until it’s combined well. Season with salt and pepper. Pour dressing over the cabbage and mix well. Top the coleslaw with the celery seed and refrigerate for at least 1 hour.
So its Sunday and at our house that means a full sit down breakfast. This morning we decided to try some traditional breakfast food all Paleo'd out. A big shout out to Juli Bauer and PaleOMG for this Lemon Poppyseed Waffle recipe. Check out her website for tons of great ideas to get you thru the next 28 days.
A quick tip here... make your own blueberry syrup by putting some fresh blueberries and a squeeze of honey in the food processor. You can also just put fresh blueberries or raspberries on top.
DISCLAIMER: These are fricking good... but as with everything, enjoy in moderation. Just because it's Paleo doesn't mean you can eat unlimited quantities of it! Happy Fooding!
JUNE SCHEDULE REMINDER: Saturday classes are at 8:00, 9:00, and yoga at 10:15.