December 2009

Dec 31 2009

Thursday

Posted by Miles Davis

5 comments

Source: Flickr

Skill session:
Snatch 1-1-1-1-1-1-1 reps

Then...

Row 5000 meters

Since only Chris and I rowed the 5K on Wednesday, the rest of you can make that WOD up after the snatch session!

Dec 30 2009

Wednesday

Posted by Miles Davis

3 comments

Source: Flickr

Watch out! Aysha is getting stronger and fitter each week!

Row 5000 meters for time
Big Dawgs: Row 5000m
Pack: Row 2500m, then Sumo Dead-lift High Pull practice
Pups: Row 1000m, then Sumo Dead-lift High Pull practice

Nutrition is the foundation for all athletic development and essential for achieving elite fitness and health. The CrossFit nutrition prescription in its simplest terms is "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." This ensures that you are eating "real food," the food that our hunter-gatherer ancestors have eaten for millions of years, and avoiding the processed "edible food-like substances" that come in boxes, bags and packages.read more...

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Dec 28 2009

Tuesday

Posted by Miles Davis

16 comments

Source: Flickr

Bench Press skill session:

1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Today's Paleo/Primal recipe: Almond Meal & Parmesan Crusted Chicken Breast

What you will need:
-a couple of boneless skinless chicken breast
-1-2 eggs
-almond meal
-Parmesan cheese
-various spices to taste (cayenne pepper, crushed peppers, pepper, salt, etc.)

How to prep & cook it?:
-wash and prep the chicken breast
-APS mixture: in a flat dish mix up almond meal, parmesan cheese, cayenne pepper, crushed peppers, pepper, sea salt to desired taste
-place breast in wax paper and beat/tenderize it until it is about 1/4" thick
-coat the breast with an egg (scrambled)
-press chicken into almond meal, parmesan, & spice mixture (make sure it sticks on good and is evenly coated)read more...

Dec 27 2009

Monday

Posted by Miles Davis

3 comments

Source: Flickr

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Dec 25 2009

Saturday

Posted by Miles Davis

5 comments

Source: Flickr

Front squat skill session:

1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Post-WOD metcon will be available to those who want one after the front squat session!

Dec 23 2009

Thursday

Posted by Miles Davis

3 comments

Source: Flickr

"The Twelve Days of CrossFit"

For time...
1 200m row
2 Turkish Get-ups (20lb)
3 Pull-ups - chest to bar if you can do it
4 Burpees
5 KB Swings (53)
6 Box Jumps (20)
7 Wall Balls (20)
8 Double-unders or 32 single skips
9 Sit-ups
10 Hip extensions
11 Overhead Squats (45)
12 Burpee Box Jumps (20)

This workout is just like the song, "The Twelve Days of Christmas," you will begin with 1 row (the turtle dove) and add an exercise each round. The number next to the exercise represents the prescribed number of reps. Here's how it will go...

Rnd 1: 1 row
Rnd 2: 1 row + 2 tgu's
Rnd 3: 1 row + 2 tgu's + 3 pull ups
Rnd 4: 1 row + 2 tgu's + 3 pull ups + 4 Burpees...Continue until you have gone through all 12 days!

Dec 22 2009

Wednesday

Posted by Miles Davis

1 comment

Source: Flickr

"Diane"
21-15-9 reps of:
Deadlift (225)
Handstand Push-ups

"Primal Pizza"
--via www.rubenrojas.com

So how do you make this delicious pizza?

What you will need:
- 2 cups of Almond meal (Trader Joes)
-2 eggs
-splash of olive oil
-and whatever toppings your heart desires
-Toppings: I chose no sauce, ground sirloin, grilled chicken, grilled bell peppers, onions, tomatoes, & cheese

How to prep & cook it?:
-Preheat oven to 350F
-Mix it all together in a bowl
-Then spread mixture evenly & thinly over a pizza/baking sheet
-Bake for approx 15 min
-Remove and layer on toppings of your choice. Get creative, people!
-Bake an additional 15 min

How do you serve it?
-with some beer
-and a mixed green salad

Is this Zone or Paleo?
-It definitely falls into the Zone guidelines but not Paleo guidelines because of the cheese, but it is primal.

ENJOY!!!

Dec 22 2009