Trident Blog

Monday Dec 6, 2010

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Tabata Fight Gone Bad:   :20 on/:10 off for 4 min of:
Wall Ball (20#/14#) SDHP (75#/55#)
Box Jump (20″)
Push Press (75#/55#) Row (cal)
*Each person records their lowest rep-count for each exercise for their score.  Combine all rounds lowest scores for daily total
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RUTABAGA CASSEROLE – by Jennifer Berger

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1 med. size rutabaga
1 tbsp. butter
2 tbsp. almond flour
1/2 c. coconut milk
1 egg
1/2 tbsp. honey (not Paleo, but very minimal)
Nutmeg

Peel and cube the rutabaga. Boil until soft (about 20 mins) and then mash. A food processor works best since rutabaga does not soften and mash like potatoes.

Mix in the rest of the ingredients until smooth. Again, the food processor works great for this. Pour into a well-greased casserole dish (8×8). Sprinkle with nutmeg. ...

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Friday 3 Dec 2010

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Bench Press: 5-5-3-3-1-1 Find 1RM

Then;

…20 Min AMRAP:
200m Overhead Walk (65/35lb loaded barbell)
20 Lunge steps
20 GHD Situps

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Extended Warranty

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Last night I got another 300,000 miles on my CrossFit warranty thanks to Marjorie – it was awesome.  There were four athletes at the 1915 class – no place to hide.  The WOD – 5 rounds of 60 sec row for calories, 60 sec Max number of pushups, 60 sec Max number of situps with a 60 sec rest between all events.  Of course I had to pull a fast one…after the first round scores were posted I came out ...

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Thursday Dec 2, 2010

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Front Squat: 5-5-5-5-5 (15-20 min)
Then;     3-5 Rounds:
40 Double Unders
30 Single Arm KB Swings (Switch as needed, scale as necessary)
20 Pistols (swing as needed, scale as necessary)
10 Dead hang pullups

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Bacon Meatballs

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-2lbs Ground Beef (Grass Fed preferred)
-1lb Ground Pork (Grass Fed preferred)
-1 pack (usually ~12 ounces of uncured nitrate free bacon, Trader Joes has awesome Apple wood smoked uncured bacon)
-3 eggs from your local farmers market (not one of the 1/2 Billion eggs just recalled…)
-1 jar roasted red peppers, diced up
-1 Vidalia onion diced up and drained of any juice
-4 cloves of garlic diced up
-1/4 cup parmesan cheese if you want (not paleo)
-2 ...

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Spicy Chicken and Bacon Poppers

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Each bite is a perfect combination of spicy pepper, juicy chicken and salty, crispy bacon. The MDA reader that submitted this recipe for the Reader-Created Cookbook Contest stacks up as many pickled jalapenos on the popper as they can stand for an extra-spicy version, but you can modify the recipe to tone down the heat. If you can’t find pickled jalapenos (or your local market is out of them, like ...

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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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