Saturday: Jenny Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats 45#/35# 20 Back Squats 45#/35# 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
Sunday: Bacon Wrapped Pork Tenderloin Ingredients 1 (1 1/2-2lb) pork tenderloin 8-10 pieces bacon Directions Preheat the oven to 350°F. Wrap slices of bacon around pork tenderloin, keeping pieces together when necessary with a toothpick. Lay bacon wrapped pork tenderloin on a rimmed baking sheet and transfer to the oven. Bake for 1 hour, or until bacon is crispy and tenderloin registers on a meat thermometer at 160°F, telling you the interior is cooked. Remove from oven and let rest 3-5 minutes before slicing. Serve as is or with your choice of side such as Coleslaw, a garden salad or a baked sweet potato. Enjoy! By: http://paleoporn.net
Sunday: PALEO PUMPKIN PIE WHAT YOU WILL NEED (FILLING): 1 3/4 CUPS PUMPKIN PURÉE 1 CUP COCONUT MILK (FULL FAT) 1 LARGE RIPE AVOCADO 1/2 CUP RAW CASHEWS 1/2 CUP MAPLE SYRUP 3 EGGS AND 1 EGG YOLK 1 TSP. ALL-SPICE 1 TSP. CINNAMON 1 TSP. PUMPKIN SPICE 1/4 TSP. SEA SALT What you will need (CRUST): 2 cups almond flour 2 Tbsp. coconut oil 1 egg 1/4 tsp. sea salt Directions (FILLING): Put 1/2 cup cashews in the food processor and blend until in fine chunks. Peel, cut and add the avocado to the mix. Blend until creamy. Place the mixture in a large bowl and add all other ingredients, starting with the pumpkin and coconut milk. Mix thoroughly (I used a Cuisinart “smart stick” hand blender, which worked perfectly). Directions (CRUST): Add all ingredients to the food processor and mix until it looks like dough. Grease a pie pan and place dough in the center. Use your hands to stretch dough until it reaches the edges of the pan. Pour in the filling mixture. Bake at 350 degrees for 60 minutes. Enjoy! By: Hollywoodhomestead.com
Tuesday: Buns o’ Titanium Inc. 30 DB Lunges 30 DB Step Ups 30 Sit Ups 200 m Farmer Walk 20 DB Lunges 20 DB Step Ups 20 Sit Ups 200 m Farmer Walk 10 DB Lunges 10 DB Step Ups 10 Sit Ups 200 m Farmer Walk Then: Hip mobility – front and back. Band work, cross-body rotation and wall squats. Take the time!
Saturday: 10, One-minute rounds of: 3 Deadlifts (incredibly heavy weight – or modify) 50-yard shuttle sprint (run… watch your hammies) Max Burpees Rest 2 minutes between rounds. Your score is Burpees completed each round.
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When Matt first started at Trident he struggled just to get a bar locked out overhead, without squatting. He has worked hard with Coach Zach on an individual mobility program over the last couple of months, and is now able to perform movements he never realized were possible for him!!! Keep it up, Matt! Increasing your mobility means improved form, performance, and less risk of injury... Move better, improve your life!!!
1.21.15 BUY-IN 20 minutes to get this work done, any order: Row 10 pulls sub-(1:50/2:00), do 10 easy pulls: Repeat 4 more times 2x 50m Keg OH carry - The heaviest you can use! 30 GHD sit-ups Weighted Chin-ups (16/12 w/ (20/15)) - If you do not have your Chin-ups, scale so you get these with minimal scaling over 3-4 sets" CAPACITY DBL Unders: 8 Tabatta Rds for Max Reps Rest 5 minutes Box Jumps: 8 Tabata Rds for Max Reps (24/20) WoD 15 Minute Cut-off!!! 10-8-6-4-2 Push-up Dead-lift (95/65) Power Clean Hang Clean Push-press OH Squat
Tabata This! Wednesday's WOD! Here is an interesting article to read on the effectiveness of Tabata interval training for metabolic conditioning: http://www.crossfit.com/journal/library/10_03_metab_cond.pdf
Guess what Leigh Ann Wolfe is up to?? She is climbing Denali this spring (May-June) with 3 other women unguided! "The Denali Girls" will be sharing their experiences as they prepare for the climb on the following site: http://thedenaligirls.com Here are some of Leigh Ann's thoughts as she and her friends get ready for this trip: When we started planning our expedition we realized that there is a huge gap in women-specific resources on expedition climbing. We tend to be the minority in the climbing community anyway, but especially in big mountain climbing. Everything from woman-time issues to women's clothes and boots, there simply isn't a whole lot out there. In an effort to do our part to fill this gap, we decided to write a blog about our planning process and experience. We hope our blog will become a resource for other woman climbers, as well as a way for family and friends to be a part of the process.
"I know a lot of us are still reeling from the #Seahawks win [...] a win that was 4 plays away from the opposite outcome. So many amazing lessons came out of that game. That was probably the worst I've ever seen Wilson and Kearse play both individually and collectively. Even the best athletes have a bad day. But both of these men (and the entire team) dug deep, believed in their hearts they were winners, and pulled of an incredible feat. Their leader, their coach, never stopped believing in them or his team. He didn't get angry, start screaming or throw his head piece. He encouraged and coached and loved them. We're all going to have bad games, bad presentations, bad meetings, bad days, but what we do to overcome those bad situations speaks to our true character and the winner in each of us." - Coach Gretchen
I always did something I was a little not ready to do. I think that’s how you grow. When there’s that moment of ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough. - Marissa Mayer - President and CEO of Yahoo!
Unless a child has a serious allergy or medical issue, there is no reason why kids can’t learn to eat the same foods as their parents from infancy. A child who eats everything is a child with a valuable skill – one who can eat out, travel, and be healthy with ease.
Athlete Spotlight .:. Eileen McCracken Here's a great picture illustrating the laughter & fun that always can be seen & heard when Eileen (on the left) is at the box. She's been known to lift heavy weight and push beyond her limits when it comes to CrossFit (& the crazy things I ask her to do as her Coach.) I'm truly amazed how far she's come in the past year and half with CFCK. Just today, she was doing a heavy set of Deadlifts that had been her 1RM last month and she makes it look effortless. Last Spring, she participated in the Ski to Sea Race on the canoe leg with another CFCK athlete and proceeded to host the after-party dinner at her house, which was so amazing and the food was yummy (plus the homebrew her husband supplied). And on her epic birthday this past October 31st, I surprised her with singing happy birthday, a mirrorball, streamers, balloons, and a fun workout, but it was Eileen once again showing up with a special treat (homemade truffles) for us all at 6AM. She's so very thoughtful. Most recently, she's been known to get up in the early early mornings and following her Coach on a new adventure in the outdoors called DBWOD. Once again such an AWESOME athlete to have at CFCK. Here's Eileen in her own words -->> "I was at a point where I just wanted to do something for myself. Now, I enjoy the support and positive outlook that you all give to that part of my day. And, I am getting stronger, love that" #keepmovingforward #athletespotlight #crossfitforlife
We have 6 people that just graduated from On-Ramp and will be joining class. As always, if you see a new face, please introduce yourself and make them feel welcome (and feel free to help them AND your coach by helping them navigate through class). Being the new person in class can be overwhelming, let's make them feel at ease!
Congratulations gentlemen and welcome to the 2+ Year club! Emile L., Calvin C., and Ryan H. attend the 6:00 AM and 7:30 PM class, the two classes furthest apart on our schedule. They also came to us with very different physical backgrounds, abilities, and restrictions. 2 years of hard work, dedication to being present, and they achieve this honor together with a mutual understanding of the same joys and challenges one experiences in pursuing fitness. Calvin regularly attends the 7:30 Pm class with Coach Sean. This is what Sean had to say about Calvin. "Calvin is persistent, hard working, and he is vocally supportive of others. " I couldn't agree more! Emile comes at 6 AM and XX and Scott both see him regularly in their class. Scott and I both recognize one of Emile's most standout qualities as a trainee is patience to make steady progress and attention to great technique. I'm sure this is a transfer from his yoga practice with Jason Stein at Portland Ashtanga Yoga. Ryan comes at 6 AM as well and is one strong dude. We suspect it is from years of picking up wine barrels and building his own wine company, Union Wine Company. Our gym video was inspired by the amazing Union Wine video that he shared with us. Well done gentlemen, well done!
New to CFSWP? You may have seen our Paleo library and other nutrition books. Are you wondering what Paleo is? Take a look at the article attached. We are currently over 1/2 way in our Paleo challenge but feel free to jump in at anytime you want. Don't wait for the next challenge. If you want change now...Nutrition and consistency of your exercise routine is KEY!
We hope you had a great weekend. Had some time for yourself and the family? Good. Let's get back to work. The start of tomorrow's workout is: Monday, 1/19/2015 Warm up: Choice Strength: None WOD: For Time: 25-20-15-10-5 -Push ups -Pull ups -Ab mat sit ups