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.”

090812 WOD “Barbara”

WOD: “Barbara“

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments and total time for WOD (including 3 minutes between RD’s).

Advanced(RX’d):

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Intermediate:

Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats

Beginner:

Three rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

For todays WOD. Do as many of the reps you can unassisted or unmodified. If you can do 3 regular pull-ups, do them, then do jumping or band assisted. When you start the next round, again attempt to as many as you can unassisted/unmodified. Remember the standards of ROM (range of motion) that are established. Pull-ups are chin over bar or chest to bar, push-ups are chest to floor, arms fully extended at top. Sit-ups can be feet weighted or not, and squats are heels down, hips below knees at bottom of squat. Reference some of the past videos for examples.

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090811 WOD “CF NSC”

WOD: CF North Santa Cruz

3 Rounds
20 Kettlebell Swings, 53 pounds
40 Push Press, 45 pounds
60 Squats

Post time to comments.

Advanced(RX’d):

3 Rounds
20 KB Swings, 53 pounds
40 Push Press, 45 pounds
60 Squats

Intermediate:

3 Rounds
10 KB Swings or Dumbell Swings, 35 pounds
20 Push Press, 45 pounds
30 Squats

Beginner:

3 Rounds
10 KB Swings or Dumbell Swings, 25 pounds
15 Push Press, 45 pounds
20 Squats

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Article: “Sustainable Agriculture- Eat Your Fruit and Vegetables“, Life Spotlight

“

Today, we’ll jump into the numbers surrounding produce production in the United States. Specifically, we’ll look at grains, fruits, and vegetables and try to figure out:

• Just how much land is used in fruit, vegetable, and grain production
• How to efficiently grow the produce we need
• How to minimize produce waste
• How to move from a grain-based diet to a Primal-based diet”

090810 WOD “CF Hardcore”

Workout: “CF Hardcore 10/10“

Run 400m
then,
10,9,8,7,6,5,4,3,2,1
Deadlift, 135lbs
Box Jumps, 24″ box
Knees to Elbow
then,
Run 400m

Advanced(RX’d):

Run 400m
then,
10,9,8,7,6,5,4,3,2,1
Deadlift, 135lbs
Box Jumps, 24″ box
Knees to Elbow
then,
Run 400m

Intermediate:

Run 400m or Row 500m
then,
10,9,8,7,6,5,4,3,2,1
Deadlift, 95lbs
Box Jumps, 20″ box
Knees to Elbow
then,
Run 400m or Row 500m

Beginner:

Run 200m
then,
5,4,3,2,1
Deadlift, 95lbs
Box Jumps, 20″ box
Knees to Elbow
then,
Run 200m

Todays WOD is another great workout from Crossfit Hardcore.  They continually put up good WOD’s, check them out.

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Article: “The Breadless Crab Cakes“, Marks Daily Apple.

090809 WOD “Rest”

Workout: Rest Day

or,

Make Up a WOD you missed.

090808 WOD “CF Hardcore”

WOD: Courtesy of Crossfit Hardcore

Four Rounds for time of:

10 Front Squats, 115lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders

Advanced(RX’d):

4 RD’s

10 Front Squats, 115lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders

Intermediate:

4 RD’s

10 Front Squats, 75lbs.
15 Knees to Elbow’s
20 Pushups
25 Double-Unders or 100 Single-Unders

Beginner:

3 RD’s

5 Front Squats, 45lbs.
10 Knees to Elbow’s
15 Pushups
20 Double-Unders or 80 Single-Unders

This is a repeat WOD for us, see 8/3/29 post for details and times.
For todays WOD, make sure you work on form with the front squat during warm up.  Start with just the bar, watch the video and remember the important points; weight on heels, biceps parallel, hips below knees at the bottom, back “tight”, i.e. not rounded.  Knee to elbows are done on a pull up bar, make sure you get your knees the whole way up, or the rep doesn’t count.  Pushups, chest to floor, arms fully extended.  For Double-Unders, start with a good rhythm of singles, then try some DU’s.

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Article: “Kelly Clarkson Does Crossfit“, Us Weekly

Kelly Clarkson admits her size fluctuates in the September issue of Self mag.

“My happy weight changes,” the American Idol champ says. “Sometimes I eat more; sometimes I play more. I’ll be different sizes all the time.”