Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
6 Air Squat to Box Jump 24/20″
“Maybe you don’t like your job, maybe you didn’t get enough sleep, well nobody likes their job, nobody got enough sleep. Maybe you just had the worst day of your life, but you know, there’s no escape, there’s no excuse, so just suck up and be nice.” Ani Difranco
I would add: “Suck it up and kick some f-ing ass! Rise to the challenge! Go to sleep tonight knowing that you are a warrior!” Tim – (Ani is also right, be nice, true warriors are nice people as they have few insecurities to hide)
RECIPE OF THE DAY: Spicy Chicken Spaghetti
VIDEO OF THE DAY: What Fear Can Teach Us
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
Partner Fight Gone Bad to 600 reps
1 min wall ball (30 seconds each)
1 min sumo deadlift high-pull 75/55 (30 seconds each)
1 min box jumps 24/20 (30 seconds each)
1 min push press 75/55 (30 seconds each)
1 min Row for Calories (30 seconds each)
Teams will work 1 at a time 30 seconds per person on each exercise rotating exercises each minute.
Continue to 600 reps for the team total.
30 min time limit.
Coaches corner: Teams will continue doing 30 seconds each on each exercise then rotating to the following exercise until completing 600 total reps.
Unlike the individual version there will be no 1 minute rest period.
Run 1 mile
Rest 3 min
Rest 2 min
Rest 1 min
To pump you up for some running tomorrow
3 min each
12 Deadlifts (225/155)
Max reps box jumps (30/24)
1 min rest between rounds
Coaches corner: On the deadlifts the bar cannot be dropped from the top of the rep. Must lower the weight back down to the floor.
I dont know if this happens for you put while this video was loading they showed a commercial for frosted mini wheats. A little ironic dont you think? 132lb 3 year old
Even though I dislike Chile this video is awesome!