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

Wednesday April 19, 2017

Happy Birthday to Figandsage 4 Years March 29-12[1]

This month we’re celebrating four years of kids and teen classes offered at Crossfit Snohomish! This is a monumental moment because there aren’t a lot of gyms around who’s kids programs have made it this long. Yes, gyms around us are registered through Crossfit, but they don’t run classes anymore. And ours are thriving! We are also fortunate enough to have a dedicated teen class. Most gyms don’t offer it, but we’re lucky to have a gym that does understand there’s better ways to train teens.

Looking back over the four years here’s a few thoughts I have:

-Circle time/chat time at the beginning of class matters; the power of connection is huge when it comes to building community. For a few brief moments kids get a coach’s undivided attention as we check in on their lives. You’d probably laugh at what we know about your family.

-Low reps matter: repeated low reps build strength. Yes, Randy is fun, but that wod is about intensity, not form.  When you have fewer reps and appropriate loads you’re able to focus on form.  Form = strength.  Consistently good form leads to intensity.

-Physical literacy matters: I run every teen class as a 101. My goal is for my athletes to be able to be so familiar with movements they could coach classes. We focus on a few select barbell movements and teach and practice the heck out of them. In return my athletes can tell you exactly when you breath on a lift, explain footwork, model the correct movement patterns, spot movement faults, and many intricate details related to our lifts.

-Starting in a kids program is so helpful!  Kids who have spent time mastering the foundational movements in our kids class move up to the teen class almost seamlessly.

Lastly, I’m very thankful. I get to coach classes that are overflowing with thriving energetic kids and teens. I’m starting to see the fruits of our labor and these kids are beasts! Thank you for sending them to me. They are leaders who are making the world a healthier, stronger, faster place to be.

Coach Annie

Contact me at:  cfsnohomishkids@gmail.com for more info.

*Currently we have rare openings in our teen classes; if you’re thinking about our programs now’s the time to come check us out!  Or, come back if you’re taking a break.

Class Schedules:

Kids:  Tues/Thurs 4:00 – 5:00

Teens:  Tues/Thurs 3:00 – 4:00 and Fri 1:20 – 2:20

WOD

5-4-3-2-1 minutes

Row for meters if not enough rowers then athletes will use the bikes

Rest :30 sec between each set

Score is total meters

Then

3 Rounds for Time

20 Rotating 1-Arm Dumbbell Snatch

10 Box Jump Overs 24/20

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