CrossFit in Scottsdale, Paradise Valley | CrossFit Magna

2012.06.30 - WOD

Strength
Pull-ups  5x2
Dips  5x2

WOD
100 Push Press for time
- 10 sit-up penalty each time  bar hits ground -

* Log time and weight to Journals *

2012.06.29

Strength
Front Squat  5x3

WOD
"FRAN"
21-15-9
Thrusters (95/63#)
Pull-ups

* Re-test from 4 weeks ago. Can't wait to see everyone's progress! *

2012.06.28 - WOD

HAPPY BIRTHDAY TO MY LOVELY WIFE
AND EVERYONES FAVORITE YOGA INSTRUCTOR!

Strength
Make-up: Back Squat 1x20
- or -
Shoulder Press  5x5

WOD
1000m row
50 Box jumps
30 Hang cleans (95/63#)

* Log time to Journals *

2012.06.27 - WOD

Strength
Power Snatch  10x2

WOD
6 min AMRAP
5 Power Snatch (75/53#)
5 Burpees

* Compare to 2011.11.14 *

2012.06.26 - WOD

Strength
Back Squat  1x20

WOD
7 Rounds of:
7 HSPU
7 Bent-over rows (135/95#)

* Log time to Journals *

2012.06.25 - WOD

Strength
Clean & Jerk 10x1
(find a new 1 RM) 

WOD
tabata
- SDHP
- Lunges
- Lateral Jumps

* Log score for each to Journals * 

2012.06.23 - WOD

Strength
OH Squat  7x1

WOD
15 Pull-ups
25 Wallballs
50 Double Unders

* Log time to Journals *

2012.06.22 - WOD

Strength
Weighted Pull-ups  5x3
Weighted Dips  5x3

WOD
3 Rounds of 3 minutes work, 1 min rest
3 Power Cleans (135/95#)
6 Push-ups
9 KB Swings

* Log rounds completed for each 3  minutes *

2012.06.21 - WOD

Strength
Make-up: Back Squat, Front Squat, or Turkish Get-ups

WOD
Death by Thrusters

* Compare to 2011.11.07 *

2012.06.20 - WOD

Strength
Front Squat  5x5

WOD
3 Rounds of:
500m Row
10 Deadlift (275/185#)

* Log time to Journals * 

 

2012.06.19 - WOD

Strength
Power Snatch  10x1

WOD
21-15-9
OH Squat
Pull-ups

* Great practice for our Fran re-test on June 30! *

 

2012.06.18 - WOD

Strength
Back Squat  1x20

WOD
50 push-ups
50 sit-ups
50 squats
800m run
50 squats
50 sit-ups
50 push-ups

* Log time and 1x20 weight to Journals *

 

HAPPY FATHER'S DAY!

2012.06.16 - WOD

WOD

"HOPE"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups 

2012.06.15 - WOD

Strength
Back Squat 1,1,1,1,1,1,1

WOD
Prowler/Sled  8x25m
- or - 
Pull-up skill work
- or -
HS Walk practice

* Focus on and record your 1RM Back Squat *

 

HOPE: Saturday at 8:00 a.m. at CORE

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.

http://hope.crossfit.com/

“Hope”

Three rounds of:
Burpees
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.

  

 

 

2012.06.14 - WOD

Strength
Make-Up:   Power Clean 10x3
                        Power Snatch 10x3

WOD
50 Double Unders
10 Toes to Bar
40 Double Unders
8 Toes to Bar
30 Double Unders
6 Toes to Bar
20 Double Unders
4 Toes to Bar
10 Double Unders
2 Toes to Bar

* Log time to Journals *

 

2012.06.13 - WOD

Strength
Power Snatch  10x3

WOD
10 Deadlifts, 1 Thruster (95/63#)
9 Deadlifts, 2 Thrusters
8 Deadlifts, 3 Thrusters
.
.
1 Deadlift, 10 Thrusters

* Log time to Journals *

 

2012.06.12 - WOD

Strength
Power Clean  10x3

WOD
Tabata Rowing for total meters
- then -
50 weighted sit-ups (not for time)

* Who's going to be the first to get 100o meters? *

 

2012.06.11 - WOD

Strength
OH Squat  7x3

WOD
3 Rounds of:
400m run
25 wall balls
15 burpee pull-ups

* Log time to Journals *

2012.06.08 - WOD

Strength
Weighted Pull-ups  10x3

WOD
10 min AMRAP
5 Burpees
10 Sit-ups
15 Squats

* Log rounds completed to Journals *

 

2012.06.07 - WOD

Strength
Make-up: Back Squat, Front Squat or HSPU 10x3

WOD
2k Row

* Log time to Journal and Leaderboard! *

 

2012.06.06 - WOD

Strength
Back Squat  7x3

WOD
Complete 5 BW Deadlift & Max Pull-ups on the minute for 7 minutes.

* Log Total Pull-ups completed *

2012.06.05 - WOD

Strength
Power Snatch  10x2

WOD
3 Rounds of:
1 min Dips
1 min Box Jumps
1 min Push Press
1 min Row for Calories
- rest 1 min -

* Log time to Journals *

 

Paleo Coleslaw

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.

Ingredients

• 4 cups shredded green cabbage
• 2 cups shredded purple cabbage
• 2 large carrots, shredded
• 1 apple, shredded
• 1/4 cup apple cider vinegar
• 2/3 cup coconut milk (we used canned coconut milk)
• 1/2 cup olive oil
• salt and pepper, to taste
• 1 tablespoon celery seed

Cooking Steps

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.

http://fastpaleo.com/coleslaw/

 

 

2012.06.04 - WOD

Strength
Front Squat  5x3

WOD
30 KB Swings
800m run
20 KB Swings
400m run
10 KB Swings
200m run

* Log time to Journals *

Lemon Poppyseed Waffles

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.

http://paleomg.com/lemon-poppyseed-paleo-waffles/

Ingredients

• 1/2 cup almond flour
• 1/3 cup coconut flour
• 1/3 cup coconut oil, melted
• 4 eggs, whisked
• 2 lemons, juiced
• zest of 1/2 lemon, or whole, whatever you see fit
• 1-2 tablespoons raw honey
• 1/2 teaspoon poppy seeds, or however much opium you want
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder
• pinch of salt

Instructions

1. Turn on your waffle maker.
2. Mix together all your dry ingredients.
3. Mix together all your wet ingredients.
4. Mix ALL OF IT together.
5. Pour into waffle maker.
6. Cook until done.

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.

2012.06.02 - WOD

Strength
Weighted Pull-ups  10x1

WOD
10 minute AMRAP
20 Clean & Jerk (95/63#)
20 Clean & Jerk (135/93#)
20 Clean & Jerk (185/113#)
20 Clean & Jerk (225/143#)

* Log total reps to Journals * 

Christmas in June... $hit is about to get real. Any of you any good with power tools?