' 2013 January

Friday 020113

**REMINDER: There will be NO 6PM CLASS TODAY (Friday), and there will ONLY BE ONE CLASS (at 9am) ON SATURDAY.**

Workout of the Day

3 Rounds:

1 Minute of  Ball Slams

Rest 30 Seconds

2 Minutes of Box Jumps

Rest 30 Seconds

2 Minutes of Double Unders

Rest 30 Seconds

1 Minute of Burpees

Rest 30 Seconds

Mobility

Do you get sore from squats?! Nuff said. Watch this. 

Strength

A good read from Charles Poliquin. He talks about how to get stronger or look better nekkid (depending on your goals), and how to break through plateaus that, as athletes, we may face. Gotta mix it up! Check it out. 

Are You Trying To Get Stronger, More Powerful, or Build Muscle? Tips To Break Through Performance & Body Comp Plateaus

Recipe

Another Super Bowl recipe for your list! Things My Belly Likes gives us a recipe for a yummy, cheesy, spicy dip for the BIG GAME. It’s coming up, you know.. What are you guys making? 

Jalapeno Goat Cheese Dip

 

 

Thursday 013113

Workout of the Day

DeadLift 

3×1@90%

1×10@65%

1×20@55%

WOD

“Randy” 

75 Power Snatches @75#/55#

Mobility

This video has tons of goodies. First, a reminder from K-Starr that you always want to mobilize in a good position. You don’t want to give your body more incentive to perform in an unhealthy position… Plus, he gives you some rehab for your quads. Word up.

http://www.youtube.com/watch?v=AxMzxGRGVrc&feature=player_embedded

Strength

A cool article from 70′s Big on the importance of keeping that big muscle on top of your shoulders strong and sharp. “My traps?” …. “No dummy, your brain“. We all want to be well-rounded, dedicate some time to making that big sexy brain of yours better. Start by reading this:

Mental Workout

Recipe

If these are Paleo, then there’s hope for all of us. PaleOMG‘s delectable recipe for just about the best thing ever. If you made frosting instead of syrup, sheesh, forget about it, I’d be in heaven. 

Paleo Carrot Cake Pancakes

 

Wednesday 013013

**SEE BELOW FOR IMPORTANT SCHEDULE CHANGE INFORMATION!**

Workout of the Day

Bench

5×5 @75%

3×7 @70%

WOD

“Mary”

20 Minute AMRAP:

5 Handstand push-ups

10 1-legged squats, alternating legs

15 Pull-ups

**SCHEDULE CHANGE**

Coach Cat’s family will be receiving friends at Hollomon and Brown, Great Neck Chapel, on Friday February 1, from 5 p.m. – 7 p.m. 

Also, there will be a Mass of the Resurrection for Mr. Donatone celebrated at Church of the Holy Family, 1279 North Great Neck Rd, Virginia Beach, VA, on Saturday, February 2, at Noon with a reception following at the Church.

As such we will have an altered schedule to allow us all to support her and her family with our attendance. There will be NO 6PM CLASS ON FRIDAY, and there will ONLY BE ONE 9AM CLASS ON SATURDAY. Thank you for being flexible, and thank you all for being apart of our family. 

 

Tuesday 012913

Workout of the Day

20 Minute AMRAP:

10 Skin the Cats

10 Hanging Leg Raises

10 Glute-Ham Raises

10 Walking Lunges (each side)   

Cash Out:

Death by Farmers Carry

*10M with 25#/15# in each hand*

Mobility

K-Starr asks the question: How much ROM (range of motion) do you actually need? Well, watch the video to find out.. 

Strength

A list of problems weightlifters have, put together by Catalyst Athletics. And a short list of solutions. I like it. I like it alot. 

You Got A Lot Of Freakin Problems

Recipe

Oh HEY, you delicious little breakfast popper you! Check this recipe from Paleo Spirit for a yummy recipe for a quick breakfast to go! 

Baked Eggs in Prosciutto-Filled Portobello Mushroom Caps

 

Monday 012813

Workout of the Day

High Bar Back Squat 

1×1 @100%

Front Squat 

1×1 @100%

WOD

10 Minute AMRAP:

15 Kettlebell Swings

10 Barbell Overhead Lunges @115/75

50 Double Unders

Mobility

K-Starr talks about the importance of creating torque BEFORE load is applied to increase stability and strength in the overhead position. 

Strength

Tabata Times adresses the achilles and tells us how to take care of it amidst all the demands we place on it. Check it out. Especially useful since the open is right around the corner! 

Be Kind to Your Achilles

Recipe

How do you get more Vitamin A outside of your morning vitamins? Well try this yummy soup recipe from Health Bent! It looks delicious and is packed with a ton of Vitamin A! 

Vitamin A Bisque

 

Saturday 012613

Workout of the Day

“Sean” 

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

10 Rounds:

11 Chest to bar Pull Ups

22 Front Squats (75/55)

 

Friday 012513

Workout of the Day

DeadLift

3×1 @85% on blocks

3×1 @90% from floor

WOD

15 Minute AMRAP:

25 Push Ups

25 Hang Cleans @95/65

250m Row

Mobility

K-Starr helps you fix your hips for better pulling in the deadlift, especially helpful when pulling off blocks! Fix yourself :D

Strength

An older article from Lift Big Eat Big on the myth of core workouts. How do you get ripped abs? It’s simple.. 

The Great Myth of the Core Workout

Recipe

Make With Your Hands shows you how to make your own almond butter! YUM. 

Homemade Almond Butter

 

Thursday 012413

Workout of the Day

Bench

5×2 @88%

5×3 @77%

1×10@70%

Cash Out NFT

30 Weighted/Strict Pull Ups

30 Weighted GHD Sit Ups

30 TGU (15L/15R)

Mobility

Just like the vertical shin is to the hips in your squats, a vertical forearm is necessary for correct and advantageous loading of the shoulder in your push up (or bench press). Check it out. 

Strength

Donny Shankle writes an article for the CrossFit Journal about the Snatch. Quite simply…

The Snatch is a B*tch

Recipe

Another yummy breakfast option! Adding some chipotle chile and cinnamon wouldn’t be the worst thing you could do to this yummy recipe from Meatified

Sweet Potato Hash Browns

 

Wednesday 012313

Workout of the Day

High Bar Back Squat

3×3 @88%

Front Squat

3×3@88%

WOD:

10-20-30*

Wall Balls

Ring Dips

*with 50 Grasshoppers between sets*

A Quickie… 

Just a quick must read from Charles Poliquin. A take away message from the article, “Athletes should aim to maximize body fat loss and minimize muscle loss and dehydration by eating a high-protein diet and getting adequate water and electrolytes.” Because really, who doesn’t want to know this:

Lose Body Fat Without Losing Muscle or Compromising Performance