091215 WOD “DT”

Workout: “DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Todays WOD is a “Hero” workout. It is always unfortunate when a new one is posted. This one is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Advanced(RX’d):

5 RD’s of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Intermediate:

5 RD’s of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

Beginner:

3 RD’s of:
95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps

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Article: “Family Compromises and Grain Alternatives“, Marks Daily Apple

I’ve previously covered a number of popular grain alternatives in my post about quinoa. In that post you’ll find suggestions like eggplant, butternut squash, crustless quiche, sweet potatoes and stuffed mushrooms. These are good go-to options when you are feeding family members that are used to starchier foods, or when you are making the transition to Primal eating and are finding it difficult to not revert back to eating your usual biscuits, pasta dishes, pancakes and croissants. But what of buckwheat?

091214 “CF Football”

What Are You Training For This Year?

Complete 5 RD’s of;

3 Power Snatches, 185lbs.
6 Med Ball Slams 20lbs
9 Ring Dips
Rest 45 seconds between rounds

Record Total Time to Comments.

Advanced(RX’d):

Complete 5 RD’s of;

3 Power Snatches, 185lbs.
6 Med Ball Slams 20lbs
9 Ring Dips
Rest 45 seconds between rounds

Intermediate:

Complete 5 RD’s of;

3 Power Snatches, 135lbs.
6 Med Ball Slams 20lbs
9 Ring Dips(or 18 bar dips)
Rest 45 seconds between rounds

Beginner:

Complete 3 RD’s of;

3 Power Snatches, 95lbs.
6 Med Ball Slams 10-20lbs
9 Bar Dips
Rest 45 seconds between rounds

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Article: “Get Healthy Now“, Fitness Spotlight

“It’s nearly Jan 1st, time for the dreaded “New Year’s Resolution” (a topic for another day). That means lots of people you know, and possibly you yourself, are going to be making a commitment to making positive health changes.”

091209 WOD “Benchpress”

Workout: Bench Press 5-5-5-5-5

Five rounds of five reps of bench press. Rest as needed between sets. Finish as close to your 1-rep max as possible. Here’s a video of Rip talking about set-up for bench press.

After Benchpress Run: 2 x 1 mile hill repeats(scale to .5 or .75miles if needed) treadmill use 7% grade, recover 2 min between repeats.

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Article: “Deadly holiday drinks acai berry scams seasonal weight gain survival guide“, Fitness Spotlight

Here is the holiday time of year. Where people are running around shopping, going to social gatherings, and unfortunately adding on some extra pounds.

091208 WOD

This is how we climb hills in the app bay at work

Workout: Crossfit.com

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

Advanced(RX’d):

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Intermediate:

For time:
Run 400 meters/Row 500m
15 Hip/Back Extensions
15 GHD Sit-ups
15 Hip Extensions
15 Knees to Elbows
15 Back Extensions
15 AbMat Sit-ups

Beginner:

For time:
Run 400 meters/Row 500m
15 Hip/Back Extensions
15 AbMat Sit-ups
15 Hip Extensions
15 Knees to Elbows

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Recipe: “No-atmeal” Primal/Paleo breakfast food.

When you’re looking for a protein-packed breakfast, eggs and meat seem like the most obvious choice. But if you go for the most obvious choice every single morning, it’s easy to get stuck in a rut.

091205 “Lumberjack 20″

Hey everyone,

Welcome back!  Hoping to get the site going again and today is a great day to start.  This WOD is dedicated to the fallen service members from Ft. Hood.  Click here for more info from Crossfit.com and some articles about CF Lumberjack.

Workout: “Lumberjack 20″

20 Deadlifts (275lbs or 175) /Run 400m
20 KB swings (2pood or 1.5 pood) /Run 400m
20 Overhead Squats (115lbs or 75lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each hand or 25 each hand) /Run 400m

For time.

Alternate scaled down version for beginners:

20 Deadlifts (135lbs) /Run 200m
20 KB swings (35lb) /Run 200m
20 Overhead Squats (55lbs) /Run 200m
20 Burpees /Run 200m
20 Pullups (Chest to Bar) /Run 200m
20 Box jumps (20″) /Run 200m
20 DB Squat Cleans (15lbs each hand) /Run 200m

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Lastly, some great news.  Mark Sisson from Marks Daily Apple is speaking for FREE at my gym in Pleasant Hill.  Come check out what he has to say about nutrition!

090818 WOD “NorCal Qualifiers WOD”

Workout: NorCal Games Qualifier workout A (Diablo Crossfit daily WOD)

500m Row
30 Burpees
10 Shoulder-to-Overhead, 165lbs. (Push Press, Push Jerk, etc)*

Post total time.

*Must be picked up from the ground -no racks- but cleaning the bar each rep is not necessary. Jerks from behind the neck okay.

Advanced(RX’d):

500m Row
30 Burpees
10 Shoulder-to-Overhead, 165lbs. (Push Press, Push Jerk, etc)*

Intermediate:

500m Row
20 Burpees
10 Shoulder-to-Overhead, 135lbs. (Push Press, Push Jerk, etc)*

Beginner:

250m Row
15 Burpees
5 Shoulder-to-Overhead, 65 or 95lbs. (Push Press, Push Jerk, etc)*

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090817 WOD “Crossfit.com”

Workout: Crossfit.com 8/17/09

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

To scale this WOD, use single-unders versus double-unders.  Here’s a video explain Double-Unders.

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Recipe: “Shrimp Curry”, From the Eat This! blog

I was on my own for dinner the other night, so I came up with this personal size 2 block meal.

My family is not a fan of curry, but I love it!

7 jumbo shrimp

1/4 C light coconut milk

1 tsp olive oil

3 cloves garlic

1 tsp curry

6 spears asparagus

paprika & fresh ground pepper

Lightly coat asparagus with olive oil and grill, cut into pieces and set aside. Saute garlic in olive oil and add shrimp and saute until pink. Add coconut milk, asparagus, and curry. Sprinkle with paprika and fresh ground pepper.

090816 WOD “Helen”

Workout: “Helen”

Three rounds for time:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups

Post time to comments.

Advanced(RX’d):

3 RD’s of:
Run 400m
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups (strict or kipping)

Intermediate:

3 RD’s of:
Run 400m or Row 500m
12 x 44lb Kettlebell Swings (or Dumbbell Swings)
9 x Pull-ups (Jumping or Assisted)

Beginner:

3 RD’s of:
Run 200m or Row 25om
12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing)
6 x Pull-ups (Jumping or Assisted)

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Article: “Fire Recruits Endure Grueling Workout“, Spokane, WA.

090815 WOD “Row 2k”

Workout: Row

2000m Row for time

Post time to comments.

Try to establish a PR for a 2k Row.

090814 WOD “CF Hardcore”

Workout: Crossfit Hardcore

400m Run
then,
21-18-15-12-9-6-3 Reps of;
Deadlifts, 135lb.
Box Jumps, 24″
Knees-to-Elbows
then,
400m Run

Advanced(RX’d):

400m Run
then,
21-18-15-12-9-6-3 Reps of;
Deadlifts, 135lb.
Box Jumps, 24″
Knees-to-Elbows
then,
400m Run

Intermediate:

400m Run or 500m Row
then,
15-12-9-6-3 Reps of;
Deadlifts, 135lb.
Box Jumps, 20″
Knees-to-Elbows
then,
400m Run or 500m Row

Beginner:

200m Run or 250m Row
then,
12-9-6-3 Reps of;
Deadlifts, 95lb.
Box Jumps, 20″ or Step Ups
Knees-to-Elbows, or Jumping Knees to Elbows
then,
200m Run or 250m Row

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Article: “Ten Resources to Hang On Your Fridge“, Fitness Spotlight

“Okay so there might not be much room on your fridge, especially for readers with kids at home. But I’m proposing that finding some kitchen real estate to post up some useful kitchen tips is an easy way to boost your culinary skills and take advantage of all the great information out there. You can read all you want but when the oil hits the pan you need to be ready to rock with useful tidbits such as the right spice combinations.”