Archive for November, 2010

Wednesday Dec 1, 2010

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5 Rounds:
60 sec max calorie row
60 sec rest
60 sec max pushups
60 sec rest
60 sec plank hold (penalty for breaking = 10-15 burpees per break after WOD)

Programming by Coach Tom D

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ACCOUNTABILITY

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[uh-koun-tuh-bil-i-tee] –noun, the state of being, liable, or answerable. An obligation or willingness to accept responsibility for one’s actions

6 syllables – that’s it. This one word has done more for me at the CrossFit box than any other six things. Like many, I came to CrossFit somewhat curious – what was it all about, what are the methods behind it, can I do this having never done Olympic Lifts before. Let’s see; front squat, overhead squat, snatch, clean and jerk, split jerk…and a whole ...

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Lamb Burger

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Tired of hamburgers – try a lamb burger

1lb ground lamb
1 egg
spices – salt, pepper, oregano, mint, basil – you can mix it up here with what ever you have / want
- 2-4 tlbs of minced onion
- 2 cloves garlic mined
- mix it all up, make burger patties and grill them up…

I have added roasted red pepper, feta (not Paleo…), and fresh spinach to the mix as well

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Squash & Pear Au Gratin by Jennifer Berger

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Prep: 25 min, Bake: 60 min
Oven: 350, Makes: 6 servings

Ingredients:
1½ lbs butternut, buttercup, or banana squash***
1 large onion, sliced & separated into rings (1 cup)
1 TBS butter
1 med pear, peeled and thinly sliced (1 cup)***
Sprinkle of salt
3 TBS fine dry bread crumbs***
3 slices bacon, crisp-cooked, drained, and crumbled
2 TBS chopped walnuts***
1 TBS grated Romano or Parmesan cheese***
1 TBS melted butter
2 TBS snipped fresh parsley (opt)***

***Paleo substitutions:
- Any ...

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Coffee Crusted Leg of Lamb

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- Easy fast and the other red meat…
Get a boneless leg of lamb – 2.5 lbs will feed a family of 4-5
Coffee – 2 tablespoons
Rosemary – 1 tsp crushed up
Thyme- 1 tsp
Garlic (fresh) – 3 cloves minced
Salt – 2 tsp (Kosher)
Pepper – 1.5 tsp fresh

Preheat oven to 350

Mix about 2 tbl spoons olive oil together and add garlic – coat leg of lamb with it. Mix together the rest of the spices and ...

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Who Loves to Dead LIft? Rip….

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1Rm Deadlift Max,  Yikes  “that always hurts my back”.  A very common thought for lots of people, well … Not likely when you warm up properly and lift correctly.  The deadlift, when done correctly, is an amazing lift in terms of the full body strength gains it provides as well as how much it can help relieve back and neck problems…..remember a weak posterior chain is the cause of so many of these problems…..and NOTHING strengthens the posterior chain better ...

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Tuesday Nov 30, 2010

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Deadlift: 5-5-3-1-1 find 1RM (15-20 min) then;
AMRAP 12 min:
5 Deadlifts (225/175)
7  Barbell Burpees (12″ jump over barbell and clap)
9 Jumping Jacks
Programming by Coach Tom Delaney
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Monday 29 Nov

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“Helen”

400m Run
21 KB Swings
12 Pullups
3 rds for time

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Friday 26 Nov 2010

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Option “A”

4 rounds for time.

20 box jumps
15 ring dips (scale for beginners)

Option “B”

“Jerry’

2x 800m run  (1 mile)

2k row

2x 800m run (1 mile)

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Thursday 25 Nov 2010

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“Turkey Chipper”

50 of each

Row 50m x 50 (2500m) can scaled to 1500m

KTE

box jumps 20″

Double Unders

thrusters 65/45

push-ups(hands of the ground at bottom)

any order, but each movement must be completed before

moving to the next

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Wednesday 24 Nov 2010

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800m run
100 push ups (Beginner: 50 reps)

400m run
100 sit ups (Beginner: 50 reps)

200m run
50 push ups (Beginner 25 reps)

100m run
50 sit ups (Beginner 25 reps)

25-minute time cap.

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Tuesday 23 Nov 2010

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Strict press from rack: 5-3-1-1-1-1 establish 1RM
then:
AMRAP in 7 mins.
3 cleans
3 push press
2 cleans
2 push press
1 clean
1 push press

Weight should be no more than 65% of heaviest push press

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Monday 22, Nov 2010

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BackSquats – 1,1,1,1,1 find 1RM
then
7 rounds for time
7 Chest to Bar Pullups
14 Goblet Squats 53/35#

Friday 19 Nov 2010

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10-12 minutes to work up to a heavy Snatch Balance + 2 Overhead Squats;
then,
Rounds of 15, 12 and 9 reps for time of:
115/75 lb. Hang Squat Snatch
9,6,3 Muscle-Ups

- OR -

Rounds of 15, 12 and 9 reps for time of:
Hang Power Snatch
Pull-Ups
Burpees

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Thursday 18 Nov 2010

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For time:
Wall-ball 20/14-pound ball, 50 reps
30 Pull-ups
Wall-ball 20/15-pound ball, 30 reps
20 Ring Rows
Wall-ball 20/14-pound ball, 20 reps
15 pullups

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