"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Alternate WOD/ Beginner WOD will be posted on the white board. 



Must I Say anything about the picture above!!!  I am sure this followed a damn good workout for someone to leave my $5.00 jump rope in the pooring rain.  

Here’s a video of myself doing Deadlifts. Notice I never pull back. I Deadlift by bringing my hips forward while pushing from the heels. This is proper Deadlift technique.

Benefits of the Deadlift. Deadlifts work your back, legs & forearms. Deadlifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Deadlifts in case of knee injuries.

• Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.
• Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.
• Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.

Tuesday WOD

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

  

Paleo Recipe of the Week:

Coconut Chocolate Chip Macaroons!

I made these for my family this past weekend and they were AMAZING!

These are estimates on the ingredients. I kinda mix it all together based on getting a "dough" consistency.

2 eggs

2 cups shredded coconut

1 cup cacao nibs (or the darkest chocolate chips you can find, gluten free, and no refined sugar)

1/4 cup coconut flour

2 tablespoons agave nectar

1/2 teaspoon vanilla

1/2 teaspoon sea salt

everything goes in a bowl and mix together. You may have to play with it to get the consistency right, but you can't really screw it up. Grease cooking sheet with coconut oil (grass fed butter, or olive oil will do). Pat "dough" into balls, and press onto sheet. It should make a half sphere "macaroon" shape. Bake at 350 for about 10-15 minutes or until they start to brown.

Holy crap they're good.

The ingredients are clean, so you can have a great desert and not feel like a bag of poop afterward. Enjoy.

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2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.