“Jerry“ For time: Run 1 mile Row 2K Run 1 mile Be prepared for a team version depending on numbers. Post time to comments. Compare to here.
Filed under: Hero WODs | Tagged: Jerry | 15 Comments »
Spatchcocking
Posted on August 20, 2011 by andreachristinestein
To spatchcock a chicken means to simply remove its backbone by butterflying it, or splitting it down the middle. It’s a great technique to use when your husband isn’t home and you need to cook a whole bird on the grill and don’t want to chop up the whole thing. Being someone who will do everything instead of [...]
Filed under: Uncategorized | 2 Comments »
August 20th, 2011
Posted on August 19, 2011 by thevales
Blackened Fish Tacos on Butter Lettuce Wraps This was our meal at the fire station the other day. J-Ro of CrossFit All In in Lake Stevens and I tag teamed this meal. Check out the recipe here. With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and [...]
Filed under: Uncategorized | 6 Comments »
August 19th, 2011
Posted on August 18, 2011 by thevales
Perform each of the following tests in any order with 2 minutes rest between: Max set of toes to bar. You are done when you Touch the ground. Run 400m for time Row 500m for time Perform a max set of double under. You have 3 minutes to complete this test. Use as many attempts and [...]
Filed under: Uncategorized | 18 Comments »
August 18th, 2011
Posted on August 17, 2011 by thevales
The CrossFit Body Part 2: Too bulky? Rich Froning Jr…the fittest man on the planet. I can’t tell you the number of times that I talk to people about CF and they say they want to do CrossFit, but they say the don’t want to get “too bulky.” Having been brainwashed by CF’s obsession with [...]
Filed under: Uncategorized | 20 Comments »
August 17th, 2011
Posted on August 16, 2011 by thevales
The CrossFit Body-Part 1 Annie Thorisdottir…the fittest woman on the planet. When describing the “CrossFit body” Competitor magazine said this…”If you blend a decathlete, a gymnast and a triathlete together, you get an elite Crossfitter.” Post thoughts to comments. Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. then… Ten rounds for distance of: Row [...]
Filed under: Uncategorized | 21 Comments »
August 16th, 2011
Posted on August 15, 2011 by thevales
Community CrossFit gyms go way beyond just fitness as you may have noticed. They are about community. How healthy is our community? There are a few things I look at to assess the health of our community. Class attendance is the first. While we are a community that goes beyond fitness, we are still a [...]
Filed under: Hero WODs | Tagged: Gator | 26 Comments »
August 15th, 2011
Posted on August 14, 2011 by thevales
Complete as many rounds as possible in 12 minutes of: 400 meter run 5 Deadlifts Post load and time to comments. Compare to here.
Filed under: Uncategorized | 13 Comments »
Watermelon Salsa
Posted on August 13, 2011 by andreachristinestein
I picked up a good lookin watermelon from TJ’s this week and knew exactly what I was going to do with it: make one of my favorite summer salsas! I love this salsa because it’s sweet and savory and crunchy all at the same time. It works well with any grilled proteins, in fact I just [...]
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August 13th, 2011
Posted on August 12, 2011 by thevales
Overhead Squat 3-3-3-3-3 reps Post loads to comments. Compare to here.
Filed under: Olympic Lifts | Tagged: Overhead Squat | 1 Comment »
