Paleo Flow Chart
Shawn passed on the flowchart above. Pretty hilarious and actually pretty informative.
Back Squat
1-1-1-1-1-1-1
Compare to here.
Filed under: Power Lifts | Tagged: back squat | 6 Comments »
January 26th, 2012
Posted on January 25, 2012 by thevales
AMRAP in 20 Minutes of:
5 Clean and Jerk (PC/PJ) 165#
10 KBS 53#
20 Deadlifts 165#
40 Double Unders.
Post rounds and partial rounds completed to comments.
Filed under: Uncategorized | 14 Comments »
January 25th, 2012
Posted on January 24, 2012 by thevales
2012 The Year of the Push Up: Part 2
Great job to everyone on our 7 minute AMRAP with the new push up standard. Check out the picture above and watch the video for the new 2012 CFS push up standard and some explanation regarding push ups and the best way to do them.
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Post time to comments.
Filed under: Uncategorized | 15 Comments »
January 24th, 2012
Posted on January 23, 2012 by thevales
2012- The Year of the Push up!
No, this is not a plank for goodness sake! Push ups are the most cheated exercise in CrossFit abroad…and in our gym! Ouch! Yeah I said it. I’m callin’ you out! This gym (read you guys) keeps a really high standard for movement. Your squats are deep, your chin is over the bar, your spine is neutral, you stand all the way up. Our push ups, however, still leave something to be desired. Come to class tomorrow to see the new push up standard for 2012 and possibly beyond. It WILL make them harder. You may need to scale more. Your Cindy score will suffer. But! We will be the most legit push up gym anywhere and you will be better for it. I wouldn’t do this if I didn’t think you could rise to the challenge. Oh yeah, coaches, we’re living up to the new standard too.
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
then…
AMRAP in 7 minutes of:
8 Push Ups
12 Broad Jumps (4′ jumps across the width of a floor mat)
Post rounds to comments.
Compare to here.
Filed under: Uncategorized | 13 Comments »
January 23rd, 2012
Posted on January 23, 2012 by thevales
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
Post time to comments.
Filed under: Uncategorized | 23 Comments »
Real Foods Mayo
Posted on January 21, 2012 by andreachristinestein
There was a time I routinely made fun of Jeff Vale. Not because he does weird things (I’m still not sure if we ever heard the meaning of this). Not because he gave me this key to the gym. Rather for his constant talk about mayo! I’m not joking when I say there were days, maybe even weeks, where all we heard about was his homemade mayo…then turning it into Ranch Dressing. You get the picture. He’s blogged about it, I’ve blogged about his obsession but it seems the joke’s on this Coug! This week I had a hankering for that yummy broccoli salad with bacon, mayo, and raisins. You know the one in deli cases. So I thought, why not give it a shot! Thank goodness for my bible, The Primal Blueprint, it helped me figure it out.
1 pastured egg
2 tablespoons organic cider vinegar
1 teaspoon Dijon mustard
Dash of paprika
Pinch of sea salt
3/4 pure olive oil (EVOO will create a bitter taste if blended with an electric mixer)
Mix all the ingredients in a blender except for olive oil. Once all ingredients are incorporated, start drizzling in olive oil until you’ve reached your desired consistency. I’ve noticed the mayo does thicken as it cools. Also, be sure to use this within a week.
Leave me comments on mayonnaise! Love it, or hate it?
Eat well, Friends,
AnnieS
Filed under: Nutrition, Uncategorized | 8 Comments »
January 21st, 2012
Posted on January 20, 2012 by thevales
9 AM Class
Three rounds for time of:
Row 1000 meters or Run 800 meters
45 pound Thruster, 50 reps
30 Pull-ups
Post time to comments.
10 AM Yoga
Filed under: Uncategorized | 9 Comments »
January 20th, 2012
Posted on January 19, 2012 by thevales
Nutrition
The Weston A. Price Foundation is, in my opinion, the best internet resource on Real Food nutrition. The links below are 20 minute previews of a 2 hour video about his research and real food. Take a few minutes to watch the previews. They break down Weston Price’s research into simple understandable terms. If I saw this post on a blog I would quickly gloss over it not wanting to spend the time to watch them. Let me implore you to not do that! Put them on your computer and let them run while you cook a Real Foods dinner. Consider it an investment in your quality of life.
Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Post time to comments.
Filed under: Uncategorized | 17 Comments »
January 19th, 2012
Posted on January 18, 2012 by thevales
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to here.
Filed under: Girl WODs | Tagged: Elizabeth | 5 Comments »
Baby News
Posted on January 17, 2012 by jdpavlic
We have a new addition to the CF Snohomish family.
Bailey Noelle Lundquist – Born 10:39 AM on 01/17/12, 6 lbs 2 ounces, 19.75″
Congratulations Brooke & Ryan!
Filed under: Uncategorized | 19 Comments »
