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

Wednesday 040913

Catherine / 3 Comments

Workout of the Day

Good Morning Squats

3-5 x 5

WOD

4 Sets NFT

5-7 Pendlay Rows

8-12 GH Raises

15-20 Wipers

(So the point in having ranges here is to shoot for that highest number everytime.. Only one set, no breaking it up to get to that number. You are going to be the ultimate determiner of how much you get out of this workout.. are you going to push out those last two reps? Or are you going to let yourself get away with a lower number?)

Mobility

K-Starr talks about starting position. Your set-up dictates A LOT of how your lift is going to go. Start up disorganized, and the odds will not be in your favor… set up strong and organized, you’ll be safer, more consistent and have better odds. 

Strength

Remember that Snatch video that we posted a little while back? Here are Chad Vaughn’s thoughts from that snatch. Pretty cool. 

Recipe

Feelin’ the lasagna craving?? Here’s a recipe from The Naked Avocado for a healthy, RAW alternative to that tummy talk. YUM.

Raw Lasagna Rolls

Tuesday 040913

Catherine / 2 Comments

Workout of the Day

Snatch Push Press + Snatch Balance x 6

WOD

For Time:

5 Pistols (each leg)

15 Wall Ball Shots

15 Snatches (135/95)

10 Pistols (each leg)

15 Wall Ball Shots

12 Snatches

15 Pistols (each leg)

15 Wall Ball Shots

9 Snatches

Mobility

Help your upper body out, and see the mobility WOD through the video stylings of a 5 year old girl… it’s pretty hilarious.. helpful too… 

Strength

COFFEE. I love it. Here’s an article from Authority Nutrition on ways to make your coffee healthier! Like I’d care if it were healthy or not… but let’s hear them out

8 Ways to Make Your Coffee Super Healthy

Recipe

OH MY GOSH. This looks like the best recipe for cookies I’ve ever seen, ever. I can’t wait to make these. CAN’T WAIT!! Thank you to Civilized Caveman Cooking Creations for this. 

Macadamia Nut Chocolate Chip Cookies

Monday 040813

Catherine / 5 Comments

Workout of the Day

Clean & Jerk

1.1.1.1 x 4

(10 sec b/w reps, ~90sec b/w clusters)

WOD

5 Rounds:

300m Row

6 Clean & Jerks

(choose a load that you can do the 1st set unbroken)

Mobility

Saucy shoulders? Make this little homemade torture device and smash your first rib with it. Free your shoulders! And feel like Bear Grylls making that sticky tennis ball thingy…

Strength

Get yourself some grip strength, cause it helps with….everything. 

How to Develop Grip Strength

Recipe

A simple recipe from Stir It Up for a healthy, sweet snack. Can they really be as good as she says? I am going to find out…!! 

Simple and Sweet Afternoon Treat

sunday 040713

The OC / 0 Comment

REST AND ENJOY THE BEAUTIFUL DAY

CrossFitters who love training in the elements

and then a little BAT TIME

Saturday 040613

Catherine / 2 Comments

Workout of the Day

“Nate”

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

20 Minute AMRAP:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (2 pood/1.5 pood)

Friday 040513

Catherine / 3 Comments

Workout of the Day

Power Snatch + Full Snatch x 7

WOD

“Cindy”

20 Minute AMRAP of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Mobility

Did you ever think that your own body would hurt you?! K-Starr shows you how to roll out your tight calves… with your own shin. Not only a good way to smash your calves, but can you mentally wrap your head around using yourself to smash yourself?!

Strength

An article from Tabata Times on understanding the pain we feel during workouts. Spoiler… it has A LOT to do with your perception of it. 

Understanding the Pain: It’s All in the Brain

Recipe

I couldn’t help but be attracted to this recipe from My Living Nutrition… It has the name of my favorite dish… Try it out for yourself!

Creamy Garlic Alfredo with Arugula & Zucchini Linguine

Thursday 040413

Catherine / 3 Comments

Workout of the Day

CrossFit Games Open Workout 13.5:

4 minute AMRAP of:

15 Thrusters (100 / 65 lbs)

15 Chest to bar Pull-ups

*4 minute bonus for every 90 reps (3 rounds) completed.

Click here for more information

Wednesday 040313

Catherine / 4 Comments

Workout of the Day

Strict Press + Push Press + Push Jerk

[1+2+3] x 4

WOD

Set a continuously running clock and,

3 Rounds:
15 Power Cleans (135/95)
15 Box Jumps (24/20)

@10 Minutes

Row 500m AFAP

@ 14 Minutes

3 Rounds:
15 Power Snatches (115/75)
15 Knees to Elbows

Mobility

Some mobility for the hip, in the form of the SUPER couch stretch. A little work involved in setting it up, but if you are one of those who only feels the couch stretch in your quad.. you need this. Overhead position is also addressed, everyone needs more mobility in your overhead position… well, most everyone.

Strength

An article from CrossFit Invictus about figuring out the driving forces, as well as your fears, behind your goals and training. Be nice to yourself, by now you probably know that YOU are your harshest critic. Maybe this article can help a little to address the fears and turn them into positive affirmations. 

Addressing Your “WHY” and Your Fears

Recipe

CUPCAKES!! This recipe from Primally Inspired looks well worth it for any Dreamcicle lovers out there! Check it out. 

Orange Cream Cupcakes 

Tuesday 040213

Catherine / 4 Comments

Workout of the Day

Hang Clean

Find your 5RM

WOD

“Jackie”

1000m Row

50 Thrusters (45/33)

30 Pull-Ups

Mobility

A little clarification from K-Starr on why and how you should be mobilizing for your workouts. It’s NOT just to warm up, to get things moving.. that’s what the “warm up” is for, mobilizing is to get yourself from a less than advantageous position to an optimal position before loading. WATCH.

http://www.youtube.com/watch?feature=player_embedded&v=tdvJGaSB_Z4

Strength

Watch this too, just because.

http://www.youtube.com/watch?v=hVTYRjSDyC4

Recipe

A recipe from Strictly Paleo-ish for a homemade, two-ingredient sweet snack. YUM.

Pink Applesauce with Ginger