CrossFit/USAW Competition CrossFit is once again crossing new boundaries. They have teamed up with the officially recognized olympic weightlifting authority in this country, USA Weightlifting, to create a world recognized olympic style weightlifting event combined with a CrossFit event. CrossFitters will go head to head with “real” olympic lifters on the platform. They will face [...]
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5:30 AM, 9:15 AM and 5:15 PM Classes Three rounds for time of: Row 500 meters 30 Box jumps, 24 inch box 25 Back extensions 205 pound Deadlift, 20 reps Post time to comments.
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Welcome everyone to our first game of “Name that Product!” Study the following atrocious ingredient list and post guesses as to what well known product it is in comments. Water, corn syrup, hydrogenated coconut and palm kernel oil, sugar, sodium caseinate, poly sorbate 60 and sorbitan monostearate (for uniform dispersion of oil), natural and artificial [...]
Filed under: Olympic Lifts | Tagged: Clean & Jerk, Snatch | 13 Comments »
5:30 AM Class Happy rest day! 9:15 AM and 5:30 AM Classes As many rounds and reps as possible in twenty minutes of: 120# Squat clean, 6 reps 12 Pull-ups 24 Double-unders Post rounds completed to comments
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These little guys are yummy and a family favorite around our house! 2 tablespoons olive oil, plus more for baking sheet 2 tablespoons plus 1 teaspoon honey mustard (it’s a little hard to find any without high fructose corn syrup) 2 tablespoons ketchup 1 pound grassfed beef 1 large pastured egg, lightly beaten 1 cup [...]
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Crispy Popcorn Kale: The Remix So I’ve posted on the Vale family favorite Crispy Kale recipe here in the past. Well, now its time for the remix. We’ve added an ingredient to increase the nutrient density and the mad deliciousness of this recipe. Enter nutritional yeast. Touted as a superfood for by the Weston A. [...]
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9 AM Class “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. [...]
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5:30 AM Class Five rounds for time of: 135 pound Squat clean thruster, 5 reps 10 Chest to bar pull-ups Post time to comments. 9:15 AM and 5:15 PM Classes Happy rest day!
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Double unders and 2-fer-1′s??? Here is a video of this WOD. [wmv] [mov] Don’t freak if you can’t do the “2-fer-1s.” We will modify if need be. If you can do them, however, this will be a huge growing experience. This excercise takes the wall ball shot which is already challenging and mixes it with [...]
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Above is a video of the power snatch. This is the movement that will be most effective for Isabel. Notice how the jump/explosive portion of the lift happens well above the knees. Also of note is the fact that she does a good job of descending under the bar after the jump. Many people forget [...]
Filed under: Girl WODs | Tagged: Isabel | 9 Comments »
