' 2012 October

Thursday 110112

Workout of the Day

Buy In: 200 Double Unders

Then complete 7 Rounds:

7 Sandbag Squats

7 Hand Release Push Ups

7 Strict Pull Ups

15 minute time cap


Time to work on those things you use for preeeetty much everything. Your feetz. K-Starr takes you through a couple different mobility drills to clear up some junk and feel better in your squat, and hey!, even in your running :D


Carl Paoli breaks down the strict pullup, starting with body position, to demonstrate the points of performance that you need to get your strict pullup!


A simple recipe from The Food Lover’s Kitchen for crock pot pulled pork. I’ve made it before (with their recipe for bbq sauce) and I’ve never been disappointed! NOM!

Pulled Pork Barbecue

Wednesday 103112

Halloween Party Tonight at 630pm! In otherwords, there will be no 6pm class tonight, we hope you can understand :D

We will have some food and treats, but please bring a side or treat to share!

Workout of the Day

10 Minute AMRAP:

5 Overhead Squats @135/95

4 Barbell Overhead Lunges

30 Ball Slams

Need an example for a costume? What about this one from Coach Matthew? I think its a caterpillar costume..


Here’s an article from a while back on the benefits of Epsom salt baths to muscle recovery. The primary ingredient, Magnesium, has multiple benefits in the body that can speed recovery and regulate muscle function. Plus, is a bath really something I need to convince you to take?!

What Does Epsom Salt Do For Soreness


So, with the weather changing, it’s time to address an important detail that athletes seem to ignore. And let me preface this with the fact that we LOVE how dedicated you are to your training, but, if you get sick, please, don’t come in to train. In this article, 70′s big tells us why training while sick isn’t only gross (because we all use the same equipment) but will also only keep you sick. You’re body can only take so much stress. If you have to deal with stress on the immune system, in order to recover quickly and get your body back in the game, you need to give it a break! We want you to be at your best, and we don’t want you to stay home just cause you feel a little groggy, but if you are sick, let yourself recover! Read up athletes, it’s a good one.

70′s big, Don’t Train Sick


Looking for some healthy Halloween recipes?? Paleo Parents did a recipe round-up last year that had abunch of great recipes! Their Juicy Jiggles look awesome! A homemade paleo candy? aaaahhTHANKYOU.

A Healthy Halloween Recipe Round Up

Tuesday 103012

** We will be running our normal schedule tomorrow! There are some decorations up for the Halloween Party already so please pardon (and enjoy) them!**

Workout of the Day

50 Sit Ups

5 C&J @70%

40 Sit Ups

4 C&J @75%

30 Sit Ups                                                       AHHH   GHOSTS!!

3 C&J @80%

20 Sit Ups

2 C&J @85%

10 Sit Ups

1 C&J @90%

30 minute time cap


A little mobility prep that you should try for the rack position and overhead position for the Clean & Jerk. Nobody wants to have to worry about bad mobility during heavy clean and jerks! SO come in a little early, do your mobility, and continue to be awesome.


Channel Mikko for your Clean & Jerks today… Enjoy.


AHHH!! This is the cutest-looking-yummy-tummy recipe! I don’t care if they come out perfect, I am going to bask in the awesomeness of this. We have Primally Inspired to thank for this recipe. Check it out!

Jack-O-Lantern Philly Steak Stuffed Peppers


Monday 102912

**WE WILL BE HAVING THE FOLLOWING CLASSES TOMORROW: 530am, 7am bootcamp, 9am, noon and 230pm (wod, not open gym). Gym will be closed after that. Please keep checking back for updates. And stay safe.**

Workout of the Day

10 Rounds of:

3 High Bar Back Squat @85%

3 Rope Climbs

3 KB Snatches (each arm)

3 Turkish Get Ups (each arm)

15 minute time cap


Here’s a quick mobility fix using a lax ball attached to a barbell. Saucy… K-Starr shows you how to unstick those pesky pecs and psoas :D  

Click Here, Mobility WOD 10/24/12


In this article, Greg Everett from Catalyst Athletics tells us a couple truths of Olympic Weightlifting. One of the most important take-aways from this lift (in my opinion) is consistency. If you’ve noticed, there are many efficient and successful lifters with slightly differing technique. How could this be? Isn’t the point to move weight in the most efficient way possible? Wouldn’t  that mean one way is more efficient than others? Not everyone is built the same, with the same muscular structure or the same mobility. This translates into lifters moving somewhat differently from one to another, but the point is that a successful lifter lifts the same every time. Check it out.

Greg Everett, Six Truths of Olympic Weightlifting


Quick yummy meatloaf recipe for you guys from Three Diets One Dinner. Hurricane’s here and maybe it’d be nice to have some leftovers just in case :D Stay full and dry!

Paleo Turkey Meatloaf

sunday 102812


BE there or BE ware…….

Don’t forget about the Halloween party this Wed


Saturday 102712

Workout of the Day

Hero WOD day. We’re making this one a partner WOD, so partner up, come in and sweat.


Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

2 person team completes:

9 rounds for time of

7 Squat Cleans (185/135)

8 Burpee Box Jumps (36″/30″)

**Partners can be girl/boy, but you will only get 1 bar, so will have to change the weights yourselves.**


Friday 102612

Are you coming to the Halloween Party? We’ve got goodies for the kids (and adults..), food, a super fun activity planned and superlatives to give out! Also a prize for best costume! So DRESS UP and BRING A SIDE :D

Workout of the Day

“Joker and the Thief”

2k Row

100 Bench @ Body Weight

2k Row


Sore? Me too. Right around the time I feel like I’ll never be able to bounce back from this soreness, I start looking for something to fix it immediately. Miracle cures, Magic pills, Snake oils, etc. Here are two posts from Charles Poliquin, centering on antioxidants (before and after) to decrease the inflammatory response from training and help overall recovery . One talks about Green Tea as a source of antioxidants to speed up your recovery mechanism (and the fat burning one... mhmm). And the other is a list of tips to help recover and adapt faster. Read them and get yourself some knowledge :D

Charles Poliquin, Drink Green Tea to Speed Recovery from Training and Lose Body Fat

Charles Poliquin, Tips to Speed Recovery and Support Fat Loss and Adaptation from Training


 Not really a relevant strength article today, but HEY, I just thought it was interesting. 

10 Songs Scientifically Proven to Increase Your Squat

Have they forgotten any? Think we should make this playlist and try it out at The OC soon? Me too… 


A quick little lunch recipe comes to us from Things My Belly Likes. So long as you’ve got leftover chicken, you’ve got a lunch you can make yourself in 5 minutes! I would add celery and maybe some green apples or grapes to mine, instead of the honey. Oh, and if you don’t like mayo, try unflavored greek yogurt :D . GO AHEAD mix in whatever you’re craving! Enjoy!

 Honey Walnut Chicken Salad

                           This equals….

This.  [aka mobility magz = BAMF magz]


Workout of the Day

3 Rounds of:

30 Wall Ball Shots

7 Muscle Ups

5 Sandbag Ground to Overhead

15 minute time cap


The mobility that K-Starr goes over in this video is concerning the fourth Open Sectionals workout from last years games, but, it applies to our workout today since we have movements before the muscle-ups and then come back to them so check it out! Cat watched this, and another video by Carl Paoli, before the 12.4 wod, and got her first muscle up during the workout, so yeah, they know what they are talking about.


There’s a lot of goals on that goal board of ours. Two in particular stand out for many: Pull-ups and Muscle-ups. “But where do I even start?” was the question on my mind, and on most peoples minds, when beginning that journey. Well, here’s a progression from Carl Paoli on How to Improve Pull and Grip Strength. This will help people who want to get a stronger pull-up (either for the strict position OR the kipping position) AND help develop the first pull of the muscle-up (pay attention to the elbows). If you don’t have a strict pull-up yet, you can still do this with a band! The point is developing those muscle groups to pull in the right way for maximum efficiency and shoulder safety. Check it out yo.


If you have time to prep and cook these… they’re seriously amazing. Definitely one of those things to try out on a Sunday afternoon if you’ve got some time. It’s also a great option for appetizers (start getting your arsenal of healthy apps ready for Superbowl!). From the blog Against All Grain, she’s got a ton of scrumptious recipes on there, especially if you’re one of those (like me) who has bread withdrawals!

Click for tastiness, Paleo Fish Tacos 



Wednesday 102312

Workout of the Day

15 Push Press @ 75% 1RM

15 Box Jumps @ 36″/30″

15 Kettlebell Swings @2 pd/ 1.5 pd

15 Push Jerks

15 Kettlebell Swings

15 Box Jumps

15 Push Press

10 minute time cap


In this video, K-Starr talks about head positioning. During lifts, gymnastics movements, double unders, what-have-you, your head positioning is key. You’ve heard us talk about locking your vision down so your head stays in a neutral position, here’s more evidence to support that, as well as a tactic to help out, THE TONGUE LOCK, much less inappropriate than it sounds. MOB ON.

Click Here: Mobility WOD 7/18/11


A video from the CrossFit Journal a little while back on reconciling form and intensity in our sport. You’ve probably heard us talk about 1 Rep Maxes not always looking perfect. Form may degrade with intensity and speed, but safety is always paramount. After all we want you to be able to come back to the gym the next day!

Rob Orlando, Perfect Form and Intensity 


SOO. I’ve been craving Caramel Apples. Anyone else? Here’s a basic recipe for a raw Caramel Paste from Nature Insider. I figured adding a few things into the mix would make something to hit the spot… and, uh yeah, it did. NOM NOM!

Caramel Paste

2 cups dates

3 tablespoons spring water

1 teaspoon maple syrup

3 tablespoons almond butter, melted 

Add 2 tablespoons shaved coconut or shaved chocolate (depending on your mood!)

Pit the dates, put them in a bowl with the water and microwave for ~30 seconds. Mash with a fork until smooth, mix in the maple syrup and melted almond butter. When smooth, add in your coconut (or chocolate) and cover green apples for “caramel apples”!


Tuesday 102212

Don’t Forget About Oly Class at 7am and 7pm!

Workout of the Day

“Isabel” @75% of 1RM Snatch

Immediately Followed by

1 Max Effort Set of:

Strict Handstand Push-ups

Kipping Handstand Push-ups

Strict Pull-ups

Kipping Pull-ups

20 minute time cap


More overhead positioning and pull-ups means more mobility work to do to keep our shoulders safe and strong, use some of the tools you’ve seen on here thus far. In this video, K-Starr talks about how to alter your arm/hand position to give you tighter positioning in the shoulder, to stay strong and healthy throughout that kip (regular or butterfly..).

Click here: Mobility WOD 10/8/12


SO. We do a lot of Romanian Deadlifts both in warm-ups and for strength training, and I think it’s about time that we clarify two things: A. WHAT THE POINT IS and B. HOW TO DO THEM properly. The biggest misconception I see is that athletes thinking it’s necessary to go all the way to the ground with the bar, when the point is to go to the end of your flexibility in your hamstring, WHILE maintaining the natural arch in your lumbar. Coach Rippetoe explains all of the points of performance and the point of the RDL in this video.

Rip on the RDL 


Holidays coming up mean that relatives will be coming in to town. If you are looking for a filling, delicious, healthy way to feed them (and you) in the morning, try out this recipe from My Paleo Kitchen. I’ve made it multiple times, varying the meat and veggies every time. Ham, cheese and broccoli is delicious. As is turkey sausage… and I can only bet how amazing chorizo would be!!

Go forth and chow, Golden Egg Casserole.