20 minute AMRAP
5 pull ups
10 push ups
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” Albert Einstein quotes
RECIPE OF THE DAY: Bearnaise Sauce
plus Dan and Krisztina
““To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.” Ralph Waldo Emerson
RECIPE OF THE DAY: Maple Pork Stew
― Albert Einstein
Sunday we are doing Open 13.4 starting at 10:30 until all competitors are finished.
Stay for the BBQ / potluck after.
Still having trouble hammering out the push ups? It’s time to end that problem! 100 day push up challenge starting after the Open 13.5 workout closes… stay tuned!
3 rounds for time:
30 walking lunge
““Life is just one damned thing after another” Elbert Hubbard
RECIPE OF THE DAY: Baked Indian Talapia
Easter Sunday we will be doing Open Workout 13.4 Starting at 10:30 am and continuing until athletes are done and food is eaten! Meat and drinks provided, bringing food for potluck is encouraged!
Let us know if you will need to be judged on a different day.
“Do not pray for an easy life, pray for the strength to endure a difficult one” Bruce Lee
5×3 Push Press @ 75%
8 Minute AMRAP
Power Snatch (95/65)
Toes to Bar
“For everything you have missed, you have gained something else, and for everything you gain, you lose something else.” Ralph Waldo Emerson
I generally avoid potatoes but if it gets you to eat Liver it’s worth it! Read why in the recipe.
RECIPE OF THE DAY: Roasted Potatoes with Bacon and Liver
30 Box jump, 24 inch box
30 Wall ball shots
“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.” Ashley Smith
Hot dog-laden Pizza Hut monstrosity with tempura shrimp and mayonnaise sold in CHINA. Nice to see we are exporting some good old American Health Food – and adding on it.
How to Reduce Inflammation with Food (hint: it’s not by eating the pizza pictured above).
Josh Phillips and Jay Heath representing CFSR in the Courage Games!
Thanks Wade Lee for another awesome film!
“Don’t wait. The time will never be just right.” Napoleon Hill
Demystifying Bacon by Robb Wolf
RECIPE OF THE DAY: Paleo Coconut Haystacks
10 Push Press (95/65)
15 KB Swings (70/53)
“Really great people make you feel that you, too, can become great.” Mark Twain
RECIPE OF THE DAY: Taco Bowl with Kale Chips
WHY WE DO WHAT WE DO – Tony Robbins
― Randy Pausch, The Last Lecture
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
3 x 5
100 ft Bear Crawl
20 Kettlebell Swings 53/35
“Confidence is contagious. So is lack of confidence.”
― Vince Lombardi Jr.
Bring the Confidence! Bring your A game!
Sugar… New Research – it keeps getting worse.
3 rounds for time:
3 Squat Cleans @80% 1 rm
20 jumping lunges
100 m run
“You can discover more about a person in an hour of play than in a year of conversation.”
5 @ 75%, 5 @ 80%, Max at 85%
10 Wallball shots, 20 /14
keeping with halloween tradition…
you never know what you will get until the door opens..
Wear your costume!
“I think if human beings had genuine courage, they’d wear their costumes every day of the year, not just on Halloween. Wouldn’t life be more interesting that way? And now that I think about it, why the heck don’t they? Who made the rule that everybody has to dress like sheep 364 days of the year? Think of all the people you’d meet if they were in costume every day. People would be so much easier to talk to – like talking to dogs. ”
― Douglas Coupland, The Gum Thief
5@ 60%/5@ 68%/Max reps @ 77%
10 Handstand push ups
20 burpee box jumps 24/20
30 toes 2 bar
40 jumping lunge
50 wall ball
60 double unders
“I love those who yearn for the impossible.”
Johann Wolfgang von Goethe -
“The word impossible is not in my dictionary.”
Napoleon Bonaparte -
Overhead Squat 3 X 5
Snatch 3 x 3
12 minutes for max push ups
20 jump squats 45/33
run 100 m
max push ups
Coaches corner: You will repeat the above sequence every time you break position or fail on a push up.
Your score is the total # of push ups
3 rounds for max reps
1:30 min max row for calories
30 sec rest
1:30 min max reps 50 ft sprint
30 second rest
1:30 min max double unders
30 second rest
This is pretty cool
50 Pushup w/release
40 Wallball (20/14)
30 Box jump (30/24)
40 Pushup w/ release
20 Box jump
30 Pushup w/ release
10 Box jump
2 of my favorite subjects, weightlifting and biomechanics. A technical description of the pull in weightlifting
Got an hour to kill? Dont watch it while sitting
In 9 min:
20 Double unders
5 Back Squats (225/155)
Squat deep and heavy…that is all….
6 rounds each for time:
30 Double unders
Rest 1 min
Coaches corner: Each round is meant to be a sprint
Watch our Reebok
Coaches corner: Complete all 100 of one exercise before going to the next. If you feel frisky strap on the 20# vest
The body weight master
Thats is a heavy thruster.
Remember we will be running heats of WOD #2 on Saturday at 10am and Sunday at 1pm. Please let me know which one you will be attending
Against an 8 min clock:
Run 1000m ish (yellow line on the hill)
10 Ring pushups
Are carbs more addictive then cocaine? Good read
Want to be a better crossfitter? Awesome post. Train legit
Lots of CF open info on there youtube page. Check them out if you were wondering whats up
Stay away from this kid if you see him in a dark alley