Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
40 C2B Pullups
“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”
RECIPE OF THE DAY: Cranberry Almond Loaf
Power Clean & Push Jerk technique
10 Deadlifts 225/155
25 push ups
10 deadlifts 225/155
Endurance: (Class at 5:30 pm)
Easy jog down between each
“You only live once, but if you do it right, once is enough.”
― Mae West
Jerk Inspired Pork Chop –but will it inspire a heavier jerk?
New Research into Longevity Diet
-strict- Pull Ups and Dips -strict-
3 sets max reps
3 x max hold chin over bar + 1 x max hang time straight arm
3 x 20 jumping dips =1 x max support at top of dip
“Death by 10 meters”
shuttle run 10 m 1st minute, 20 m 2nd minute … until failure.
Coaches Corner: If you are unable to do sets of 6 or more pull ups or dips switch to the static hold option No bands! unless needed for the static hold.
On death by 10 you must attempt next if you made the last. Do not bail on the most important minute, the one you give everything and still come up short!
Never, never, never quit.
Damn the torpedoes! Full speed ahead!
Admiral David G. Farragut
The courageous do not volunteer for failure, you beat it back by one more decision to keep going. Even after your fate is sealed and it seems there is no way left to win, you fight on. You are a warrior, you never quit. You are a warrior, failure is not an option. You are a warrior, this life is your battleground! – Tim
Eat more organ meats! Chopped liver recipe
Run 1 mile
Rest 3 min
Rest 2 min
Rest 1 min
To pump you up for some running tomorrow
2 min row for max distance
2 min rest
As many rounds possible in 10 min:
30 Double unders
15 Sumodeadlift highpull (75/55)
Is sugar toxic? warning its 9 pages long
Once again I love these guys
Many of you, including myself, use Beyond the whiteboard to track your WODs. Its really easy and a good way to see how you stack up against other people in the community. We just upgraded our membership so that it is free to our members. If you are interested in using it, and you should, please let me know and ill show you what you need to do.