Dan and Tim before Tough Mudder —
We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
|“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”|
(American writer and editor 1890-1957)
400 m walking lunge with dumbbells 35/20 (farmer carry)
“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”
― A.A. Milne
- 3 Second Pause
“It is my belief, you cannot deal with the most serious things in the world unless you understand the most amusing”
RECIPE OF THE DAY: Oven Roasted Escarole
― Woody Allen
In case you were only eating it…you do eat coconut oil, right?
“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” Tom Bodett
RECIPE OF THE DAY: Roasted Parsnip Hummus
WHAT DO YOU THINK?
Muscle up week. Two 1st Muscle ups on Wednesday!!
Jeff’s 1st Muscle Up!!!
Matt’s second Muscle Up!!! (shortly after his first)
Thursday 4-10 (more…)
10:30 Open 13.5 workout followed by a party, be there!
Regular classes at 8:30 am and 9:30 am
400 m run
15 kettlebell swings 70/53
15 pull ups
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
“Life affords no higher pleasure than that of surmounting difficulties, passing from one step of success to another, forming new wishes and seeing them gratified.” Samuel Johnson
Guess 13.5 and win a free t-shirt*!! (details below)
3x400m Run for Pace
3 Rounds for time:
10 Overhead Squat 95/65
20 Step Ups
30 Sit Ups
What is 13.5?
Sounds like something easy enough that you can make it really awful
Maybe air squats max reps in say 15 minutes?
No, I hope not! We would have to rent wheelchairs in advance!
Watch the video, think about the fact that Castro was a Navy SEAL, & post your best guess to comments before the announcement 4/3 at 5pm.
If you get it right (exercises and time domain) you will Win a Free t-shirt*!!!
*In the unlikely event that many people get it right the first 5 correct answers win the t shirts.
“If you cannot find peace within yourself, you will never find it anywhere else.” Marvin Gaye
RECIPE OF THE DAY: Kabocha Squash Biscuits
3 Curtis P complex (95/65)
(Curtis P complex = 1 clean +1 lunge R + 1 lunge L + 1 push press)
15 Minute AMRAP:
25 KB Swings (53#/35#)
“Scar tissue is stronger than regular tissue. Realize the strength, move on” Henry Rollins
RECIPE OF THE DAY: Zucchini Waffle Sandwich
OPEN WORKOUT 13.4
7 minute AMRAP
Rx’d =135/95 Master over 55 = 115/65
3 Clean and jerk
6 Clean and jerk
9 Clean and jerk
12 Clean and jerk
15 Clean and jerk
18 Clean and jerk
This is a timed workout. If you complete the
round of 18, go on to 21. If you complete
21, go on to 24, etc
Let us know if you need to be judged before the weekend. We are doing the Sunday workout as our Easter celebration.
If you want to bring a bunny to BBQ …make sure it lays those colored eggs first!
“To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde
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
25 Wall Balls 20/14
15 C2B Pullups
“To uncover your true potential, you must first find your own limits and then you have to have the courage to blow past them.” Picabo Street, Former American alpine ski racer
RECIPE OF THE DAY: Creamy Tomato Soup
Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
||As many rounds as possible in 20 minutes|
“We seem to gain wisdom more readily through our failures than through our successes. We always think of failure as the antithesis of success, but it isn’t. Success often lies just the other side of failure.” Leo F. Buscaglia
RECIPE OF THE DAY: Roasted Cabbage
All out 800m run for time
All out 400m run for time
5 rounds for total reps of:
1 min. to complete
5 Power Cleans @ 155/105#
-with the remainder of the minute complete max#
Split Jerks @ 155/105#
1 min. Burpees
“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” Confucius
RECIPE OF THE DAY: Camp Fire Roast Chicken
Power snatch, 95/65
http://games.crossfit.com/ Sign up!!!!!!
“Do one thing every day that scares you.”
― Eleanor Roosevelt
2 Power Clean + 1 Push Jerk
“The higher your energy level, the more efficient your body The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” Anthony Robbins
Recipe of the Day: THE DOMESTIC MAN’S CALDO DE LANGOSTINOS (MEXICAN SQUAT LOBSTER SOUP)
Top Ten Snowboard Tricks
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” Leonardo da Vinci ZILMAX: NEW GROWTH PROMOTANT FOR CATTLE RECIPE OF THE DAY: Bacon Crusted Sausage and Pepper Meat Loaf Are you a busy cook with a family to feed? Do you not-so-secretly cringe whenever you read recipes on your favorite Real Food sites because they seem too complicated or lengthy? Maybe you’ve only got thirty minutes to put dinner on the table? Can I take a moment to introduce you to one of the finest, most affordable services I’ve ever seen? It’s a meal plan specifically designed for busy cooks! For as little as $6/month, you can get weekly meal plans delivered to your inbox, complete with shopping lists, recipes, and a schedule to help you make sure you succeed. CHECK IT OUT HERE!
uhhhh WTF…people will buy anything.
This is an exercise video!
5 Power Snatches (95lb/65lbs)
10 Ring Dips
“Make the most of yourself, for that is all there is of you.”
Ralph Waldo Emerson
RECIPE OF THE DAY: Fritt for a King (Breakfast in Bed)
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
“I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.” Mother Teresa quotes
RECIPE OF THE DAY: Cranberry Chocolate Truffles
― H. Jackson Brown Jr.