Monday May 31st, 2010
While Memorial Day is celebrated by many as the unofficial start of summer, it’s important to remember the true meaning of the holiday. Memorial Day is a time for us to honor the soldiers who have given up their lives while serving their country during times of war. There is no more appropriate way for a CrossFitter to honor the fallen than by doing a Hero WOD. The Heros are named for CrossFitters who have been killed in the line of duty.
On Monday, CFSP tackled one of the newest Hero WODs - “Nutts”. This workout is named for Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI). Lt. Nuttall was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Warmup
Rolling
Joint Prep
Bodyweight Warmup
WOD
“Nutts”
- 10 Handstand Pushups
- 15 Deadlifts (250lb / 205lb)
- 25 Box Jumps (30″ / 24″)
- 50 Kipping Pullups
- 100 Wall Ball Shots (10′ target)(20lb / 14lb)
- 200 Double Unders
- 400 m Run with Weight Plate (45lb / 35lb)
Saturday May 29th, 2010
Special thanks to Kate & Lee for running the show on Saturday! If there are any shout-outs for Saturday, Kate and/or Lee will add them to comments when they get a chance.
Strength WOD
Advanced:
Snatch 1 - 1 - 1 - 1 - 1
Beginners:
Practice each lift for 5 min:
Snatch Pull - use 70% of your Deadlift 5RM
Overhead Squat - use 50% of your Deadlift 5RM
Conditioning WOD
5 rounds for time of:
- 5 Handstand Pushups
- 10 Front Squats (135 / 95)
- 20 Double Unders
Scaling Options:
L1) 4 rounds. L2) 3 rounds.
If you don’t have Double Unders, sub is Tuck Jumps.
Friday May 28th, 2010
From our friends in Miami via keyingredient.com
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Friday May 28th, 2010
Friday’s WOD was a fun one, and quite a few people took the opportunity to get a final workout in before the holiday weekend.
Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch
Strength WOD
Deadlift
5 - 5 - 5
Conditioning WOD
2 or 3 rounds for total reps:
- Row (cal.) 3 minutes
- Strict Pullups 2 minutes
- Abmat Situps 1 minute
Rest as needed between rounds. Post total reps for each round.
Thursday May 27th, 2010
We hit a Benchmark WOD at CFSP on Thursday, with everyone’s favorite Chipper, “Filthy Fifty”. Kate & Erik both get major props for scaling UP - Kate hit the men’s Rx, and Erik used a 20lb weight vest!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
WOD
“Filthy Fifty”
For time:
- 50 Box Jumps (24/20)
- 50 Jumping pull-ups
- 50 Kettlebell swings (16/12)
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press (45/35)
- 50 Back extensions
- 50 Wall ball shots (20/14)
- 50 Burpees
- 50 Double unders
Compare to January 30, 2010
Wednesday May 26th, 2010
This recipe is an instant favorite of mine. The tart of the rhubarb is perfectly balanced by sweet strawberries and earthy nuts, but not hidden. I just whipped one up for the first time today, and I already know this is a new summer staple of mine. PLUS it’s totally paleo/primal ftw!
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Wednesday May 26th, 2010
Congrats to Jason, who got his first Muscle-Up on Wednesday!
It was also Lisa’s first WOD at CFSP - welcome to the team, Lisa!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Overhead Squat
5 - 5 - 5
Conditioning WOD
3 rounds, for max reps
- Thrusters (135/95) - 30 seconds 0n…30 seconds off
- Burpees - 30 seconds on…30 seconds off
- Kipping Pull Ups - 30 seconds on…30 seconds off
- Sumo Deadlift High Pulls (135/95) - 30 seconds on
Rest 1 minute between rounds.
Don’t have kipping pullups? Sub is jumping pullups.
Tuesday May 25th, 2010
Note, if you’re hardcore paleo, you’ll probably be disappointed with the use of vinegar and molasses in this recipe. Otherwise, if you’re scared of soy like me you’ll be very happy with this adaptation.
Ingredients
4 teaspoons balsamic vinegar
2 teaspoons dark molasses
1/4 teaspoon ground ginger
1 pinch white pepper
1 pinch garlic powder
1 1/2 cups beef stock
Directions
In a saucepan over medium heat, stir together all ingredients. Boil gently until liquid is reduced to about 1 cup, about 15 minutes.
