Whats for Dinner Sunday April 23, 2017

Balsamic and Basil Marinated Steak with Roasted Red Pepper Pesto

balsamic basil marinated steak

Steak Marinade

1 lb skirt steak (any steak)
1/4 cup balsamic vinegar
2 tbsp avocado or olive oil
1/4 cup fresh chopped basil (or 1 tbsp dried basil) 1 tbsp fresh minced garlic (or 1 tsp garlic powder
1 tsp pepper
1 tsp salt
1 tsp onion powder


Roasted Red Pepper Pesto

1/2 cup fresh basil, packed
1/2 cup roasted red peppers
1/4 cup pine nuts
1/4 cup olive oil
1 large garlic clove
1/2 tsp salt
1/2 tsp pepper

Directions:

1.  Marinate steak in gallon sized plastic bag or Tupperware overnight or a minimum of 4 hours.

2.  Pan sear steak in ghee or grill until cooked to your preference.

3.  While steak is cooking, prepare pesto.

4.  Add all pesto ingredients to food processor and pulse until combined into a pesto texture.

5.  Serve pesto on top of cooked steak.

Friday April 21, 2017

 

puzzle photo

Just 2 weeks away for  AJ’s Presidential Puzzle Throwdown!!

If you haven’t signed up yet get on it,  There are so many  awesome prizes to be given out . There will also be several raffle prizes including Mariner tickets, Massage gift certificate, CFS Swag and even a reserved CrossFit Snohomish VIP parking place and this may or may not be true but Camille LeBlanc-Bazinet will be attending so unless your there you will never know 🙂  This is a great way for our community to help out in such an amazing cause and 100% percent of the money will go directly to the foundation.

Please contact myself or Big T  aka Tony Nucci if you have any questions.

WOD

Snatch

60%-2

70%-2

75%-2

80%-2

85%-1

90%-1

Then

For Time

21 OHS 95/65

21 C2B

21 Power Snatch 95/65

21 GHD

 

Teens

AMRAP in 10 mins Partner wod:
Each partner completes:
7 sumo deadlifts
7 box jumps
Together:
14 sit up wall ball passes (7 each)
Compare to:  12.14.16, 7.26.14

 

Thursday April 20, 2017

 

tom

It only seems appropriate that as summer is right around the corner that Tom Duffy is CFS spotlight Athlete of the Month .  Tom is the second longest member at CFS. In fact when he started he had hair 🙂  He  is such a joy no matter how busy he is with his life. He always gives the best he can in every WOD and never hesitates to help others do the best they can.  I feel as is I can speak for everyone that knows Tom he just makes your day brighter every time you see him.

 

WOD

1 RM Back Squat

The whole class will be dedicated to back squats.   Take your time and Move Well

2×5@barbell

1×5@40%

1×5@75%

1×3@85%

1×1@95%

1×3@90%

1×2@95%

1×1@101+%

1×1@101+%

1×1@105+%

1×1@105+%

Compare to here

Teen WOD

AMRAP in 17 mins:
3 snatch
3 jumping CTB pullups
3 wall ball shots
20 double unders
6 snatch
6 jumping CTB pull ups
6 wall ball shots
20 double unders
9 snatch
9 jumping CTB pull ups
9 wall ball shots
20 double unders
*ascending by 3’s until 17:00, DUs always stay at 20
Compare to:  1.20.17

Tuesday April 18, 2017

Image result for images of CPR

Just a reminder that CFS is having a CPR and First Aid class this Sunday at 10am.  It should only be about and hour and a half and the cost is $35.00 Please let me know if you will be attending or sign the signup sheet at CFS.  Lets hope this is one skill you will never have to use but if you do Be Ready Life Happens!!!!

 

As we go into todays WOD of the beloved Fran here are some words of Wisdom from Ben Bergeron the Owner of CrossFit New England and Coach of 5 different CrossFit Game Champions 

Fran

With this being said lets all remember Fran is a very High Intensity WOD if you are dropping your bar after every 2 reps this should be a red flag that your bar is to heavy.  Remember you have the rest of your life to RX make it perfect when you do !! 

 

WOD

1 RM Push Press

 

Then……….

Resting Fran

21-15-9

Thusters 95/65

Pull-Ups

Rest 2 min between rounds

Score is minus rest time

 

TEEN WOD

A.  Spend 10:00 working up to a heavy backsquat
B.  EMOM for 10:00 of:
2 backsquats
Start light and end up heavy, but with perfect form
Compare to:  12.9.16
5 x 100-meter sprints
-rest-
3 rounds
10 high box jumps
Max ring rows
-rest-
3 x 200-meter sprints

 

Monday April 17, 2017

Chris May

Congratulation to Chris and Carisa May’s son Alex.  He placed 2nd in rings at the Regional Men’s Gymnastics Competition on April 8th. He also  placed 5th in the all around competition and  is going to the National Men’s Junior Olympics in Florida on May 11th.   Good Luck Alex!!!

WOD

With a partner

5 Clean & Jerk 225/155

4 Clean & Jerk 225/155

3 Clean & Jerk 225/155

2 Clean & Jerk 225/155

1 Clean & Jerk 225/155

These reps are to be performed unbroken

You go-I go style

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Then

For time

18-12-9-6

T2B and Wall Balls 20/14

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