Saturday 042013

Catherine / 1 Comment

Workout of the Day

We will be running two different workouts tomorrow to honor those who were taken too early, those who ran towards the chaos, those who ran to hospitals to give blood, and ALL those affected by the Boston Marathon tragedy. 

At 9am we will do the workout made in honor of the 8-year old boy who passed. 

800m Run (Buy In)

8 Rounds of:

8 Pull-ups

8 Push-ups

8 Air Squats

800m Run (Cash Out)

At Noon we will do the workout made in honor of all those affected. 

“Marathon Monday” (from CrossFit Southie)

5 Rounds:

4 Squat Clean and Jerks (185/125)

15 Chest to Bar Pull-ups

13 Burpee lateral jumps

After 5 rounds are complete:

800m run

We will still have On Ramp Class at 11am as well. 

Friday 041913

Catherine / 2 Comments

Workout of the Day

Romanian Deadlift

3-5 x 5

WOD

21*-15*-9

Deadlifts (225/155)

Wall Ball Shots (20/14)

*15 Burpees between sets*

Mobility

MOAR HAMMY MOBILITY! K-Starr takes the classic track stretches to the next level that might make you cry.. only a little… only for a bit… and it makes you better. 

Strength

A great article from Tabata Times on keeping in perspective why we do this. 

Remember: We Do This For Fun

Recipe

OH YEA! Check out this breakfast recipe from PaleOMG. Looks so yummy!! 

Breakfast Bacon and Maple Meatballs

Thursday 041813

Catherine / 6 Comments

Beginning this coming Monday, April 22nd, our new schedule will be in effect!

What does this mean for you?

• There will be an added 530am class on Tuesdays!

• The afternoon classes will now begin at the top of the hour. Open gym starts at 2pm, (on Tu/Th Oly will be at 3pm), then CrossFit Classes at 4pm, 5pm, 6pm (7pm On Ramp on M/Tu/Th).

• There will be no 6pm class on Fridays, the last class will be at 5pm. 

• There will be no 7am Olympic Lifting Class on Tuesdays and Thursdays, but instead there will be one at 3pm on both days!

For a Full List of All the Classes Click HERE to see the Schedule page. 

Workout of the Day

Pull-Up Clinic

WOD

20 Minute AMRAP:

50m Prowler Push (185/135)

20 Pull-Ups

20 Overhead Squats (95/65)

50 Double Unders

Wednesday 041613

Catherine / 2 Comments

Workout of the Day

Power Snatch + Overhead Squat

[1+2] x 7

WOD

EMOTM 14 Minutes

Odd: 5 Power Snatches*

Even: 5 KB Swings then 100m Sprint, if remaining time do Hollow Rocks

*Choose your load*

Mobility

Work out the junkiness in your psoas and feel like new on your overhead squats

Strength

Bob Takano gives you a list of drills to help you with your Oly Lifts. 

Five Important O-Lift Drills

Recipe

Your welcome for finding this recipe from The Saffron Girl.

Lemon-Lime Filled Muffins 

Tuesday 041613

Catherine / 5 Comments

Workout of the Day

Front Squat + Jerk

[2+1] x 6

WOD

“Nasty Girls”

3 Rounds:

50 Air Squats

7 Muscle Ups

10 Hand Power Cleans (135/95)

Mobility

Open your hips! No no no, we aren’t talking about the second pull talking ’bout opening your hips for your squatting! Don’t be silly, even the best squatters need to grease the wheels before they can do their best.

Strength

Please direct your weightlifting questions to this set of answers from Mike Gray…

Simple Keys for Weightlifting Success

Recipe

Here’s a seriously quick, seriously delicious recipe I made two nights ago. I shall dub it “Pepperoni and cheese Faux-alzones”. 

1- preheat the oven to 350

2- grab some chicken breasts, pound them thin so you can roll them. Sprinkle some olive oil and then shake salt, pepper and oregano on them. 

3- line up pepperoni all over the chicken… a layer of pepperoni, if you will.

4- take 2 slices of provolone cheese and make your cheese layer.

5- close it up! I rolled mine up like a burrito and tied it with kitchen twine. You can toothpick them shut, or just fold them over and toothpick them down that way. 

6-sprinkle the top with olive oil and salt and pop in the over. Cook for 20-25 minutes (or until cooked through), I cooked them for 20 minutes then turned on the broiler for 2 minutes to brown the tops a little. 

7- CONSUME. I dipped them in Trader Joe’s Bruschetta (you should know the awesomeness of this..) Make more than you think you should. You will want leftovers. 

Monday 041513

Catherine / 3 Comments

Workout of the Day

Strict Press

2-3 x 5

WOD

For Max Reps:

90 Seconds of Rowing for Calories

90 Seconds of Pull-Ups

90 Seconds of Ring Dips

Rest 3 Minutes

90 Seconds of Rowing for Calories

90 Seconds of Box Jumps

90 Seconds of Double Unders

Mobility

Are you doing the work to make sure your joints are taken care of? Are your cracky-creaky and want to make sure everything is copasetic? Check out K-Starr’s explanation for dem joints. 

Strength

Wrist pain? This article from Tabata Times gives you some insights on preventing and treating wrist pain from a team of docs.

Ask the Doc: Addressing Wrist Pain

Recipe

This recipe from Swiss Paleo is awesome! New mantra: anything you like by itself, you’ll like better if its in a cup made of something you like just as much. All the evidence I need ended at bacon, but this recipe makes another compelling case  

Sweet Potato Cups (filled with chicken curry)

Sunday 041413

The OC / 0 Comment

Funny Picture REST Day!  

 Matt taking his job very serious  

 the post Linda pictures

Saturday 041313

Catherine / 1 Comment

Workout of the Day

“Cameron”

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

GRAB A PARTNER and complete the following, DON’T worry about the order, share your equipment, share your sweat and share the work. 

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24 inch box

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20 pound ball

50 Sit-ups

15 foot Rope climb, 5 ascents

Friday 041213

Catherine / 13 Comments

We need your feedback!

We are thinking of changing our schedule for the summer.

What do you all think about adding a class & changing the afternoon classes to 4pm, 5pm and 6pm?

What about adding another 530am class on Tuesday OR Thursday? 

Leave your feedback in the comments so we can better accomodate you! 

Workout of the Day

Squat Clean Thruster

Find your 3RM

WOD

In 10 Minutes:

Complete 50 Kettlebell Swings (2pood/1.5 pood)

Then AMRAP:

7 Thrusters (95/65)

7 Knees to Elbows

Thursday 041113

Catherine / 2 Comments

Workout of the Day

Bench Press Clinic

WOD

“Linda”

10-9-8-7-6-5-4-3-2-1

Clean @ .75 Bodyweight

Bench @ Bodyweight

Deadlift @ 1.5 Bodyweight

Mobility

K-Starr says “Free your Scap, free your mind!” Use this MWOD to unstick those pesky tissues and have comfy, unglued shoulders!! 

Strength

What’s the Gluten-Free hype all about? Check out this article from Tabata Times on one woman’s journey on going without the grains, and how it turned her health around! 

Sick and Tired of Being Sick and Tired

Recipe

The name of this recipe from The Healthy Foodie pretty much speaks for itself! Try it out and bring me some… 

Paleo Coconut Magic Brownie Bars