5:30 AM Class Happy rest day! 9:15 AM and 5:15 PM Classes Complete as many rounds as possible in seven minutes of: 315 pound Deadlift, 7 reps 20 meter Sprint 14 One legged squats 21 Double-unders 20 meter Sprint Post rounds completed to comments. Bonus WOD AMRAP in 14 minutes: 10 Box jumps 14 One [...]
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The Wrap Up So I have been preaching on this series called The Program. Yes, I know it has been a bit preachy! Well, this is the last installment. The purpose of this series of posts has been to answer a lot of questions that have either been asked of me or needed to be [...]
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I think with this recipe we can meet Jeff’s requirements of Tiers I and III from his nutrition talk today. First Tier, no grains, or sugars. Tier III, eating super nutrient dense foods. Steak Marinade: 1 1/2 pound flank steak (grass-fed would be awesome, can’t wait for those cows to come) 1/4 c. pineapple juice [...]
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Nutrition Part 2 Following the Saturday WOD we will be having part 2 of our nutrition discussion. Bring in your carb tracking statistics and be ready to share your thoughts and revelations. 9 AM Class From the vault… the bumper plate medley. Check out what the first round looks like below. 7 rounds for time [...]
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5:30 AM Class For 20 minutes: Run 400 meters Rest precisely the time of the previous run Post distance to comments. All other Classes Happy rest day!
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All Classes Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters Post time to comments. Compare to here.
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John’s Muscle Up! John has been CrossFitting for a couple years and had yet to conquer the Muscle Up. In the past couple months since he came to CFS he has a had a renewed focus on nutrition and has also felt the power of the CFS community spurring him on to greater fitness. These [...]
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Not only do our CFS teens tear it up during WODs, they’re also on board with Paleo eating! Shyanne posted a dessert she created last week, but I wanted to make sure everyone saw it. She claims it tastes just like Anthony’s fruit dip during Sunday brunch, but the way her dad was freaking out [...]
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Restaurant Review: Kafe Neo Kafe Neo is located in the heart of the Mill Creek Town Center just south of Azul (another CFS favorite restaurant). It has sister restaurants in Marysville and Edmonds. 2T and I have walked right by this restaurant numerous times en route to pound some carne asada at Azul and really [...]
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5:30 AM Class For time: 225 pound Back squat, 20 reps 40 Toes to bar 60 Kettlebell swings, 2 pood Post time to comments. 9:15 AM and 5:15 PM Classes Happy rest day!
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