For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups
Filed under: Uncategorized | 7 Comments »
April 20th, 2011
Posted on April 19, 2011 by thevales
CrossFit Games Update Well the next to last WOD for the games is in and it looks to be 20 minutes of pain. Check it out here. This will be our class WOD on Friday. We will try and have as many of our competitors do it that day as possible. If you are competing [...]
Filed under: Power Lifts | Tagged: Deadlift | 12 Comments »
April 19th, 2011
Posted on April 18, 2011 by thevales
Nourishing Macaroons These Macaroons out of the Nourishing Traditions cookbook (my favorite cookbook of all-time) are quickly becoming a staple at the Vale household and Seattle Fire Station 37. Below is the recipe. 4 egg whites Pinch of sea salt 1/2 cup maple syrup (you can get away with less) 1 Tbs. vanilla 2 Tbs. [...]
Filed under: Hero WODs | Tagged: Weaver | 14 Comments »
April 18th, 2011
Posted on April 17, 2011 by thevales
Glenn the Gymnast! I know we haven’t seen them for awhile, but here is proof…Glenn and family do still exist. They are just off having a lot more fun than the rest of us. Nice handstand by the way! Back squat 1-1-1-1-1 reps Post loads to comments. then… For time: 135 pound Front squat, 10 [...]
Filed under: Power Lifts | Tagged: back squat | 14 Comments »
Joey’s Ice Cream
Posted on April 16, 2011 by andreachristinestein
This is Joey, and this is her award-winning vanilla ice cream. I’ve never even liked ice cream until I tried this ice cream, it completely blows anything premade out of the water! It’s obvious Ben & Jerry need to watch their competition because the Vale sisters have promising careers in ice cream sundae making. [...]
Filed under: Uncategorized | 4 Comments »
April 16th, 2011
Posted on April 16, 2011 by thevales
10 minute AMRAP of: 60 Burpees 30 Overhead squats 10 Muscle ups Post rounds completed to comments.
Filed under: Uncategorized | 4 Comments »
April 15th, 2011
Posted on April 14, 2011 by thevales
Another Amazing CFS Kid Check out Morgan when she is not tearing it up at CFS. Morgan put together a great Senior season this year. Taking on, and placing well with, national level skiers. She also topped off her season this past weekend finishing first place in event after event. Not only is she an [...]
Filed under: Hero WODs | Tagged: Abbate | 4 Comments »
April 14th, 2011
Posted on April 13, 2011 by thevales
Moderation I’m a big fan of practicing moderation in all things. What does that look like in relation to CrossFit and eating real food? Why is it important? Post thoughts to comments. Behind the neck Jerk 1-1-1-1-1-1-1 then… 3 rounds for time of: 10 forward rolls 7 skin the cats 10 cartwheels Post time to [...]
Filed under: Uncategorized | 31 Comments »
April 13th, 2011
Posted on April 12, 2011 by thevales
CrossFit Games Update The latest CrossFit Games Sectional WOD has been announced. Check it out here. Interesting WOD. Pretty easy standards to judge. I find it odd that they picked 10 minutes again, but what do I know?! Anyway, should be fun. If you don’t have muscle ups yet and you are competing you can get the [...]
Filed under: Uncategorized | 8 Comments »
April 12th, 2011
Posted on April 11, 2011 by thevales
Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups Post time to comments
Filed under: Uncategorized | 20 Comments »
