This weekend marks the Reebok CrossFit Northwest Regional! If you want to see CrossFit in its finest form showcasing some of the fittest athletes on the planet right here in our own backyard, clear your calendars for this Friday, Saturday and Sunday! The throw-down will take place at the Americraft Showplex at the Puyallup Fairgrounds. Favorite CFS athletes include Jesse Disch our honorary fire breather and my sis Jenny Olson of CrossFit Redmond. Both will be giving their all and will need our support. All the details you need to know are here. If you are not able to be there all three days follow the real-time score board for up to the minute results.

Weighted pull-ups 2-2-2-2-2-2-2 reps

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then…

5 Rounds for max reps of:

30 seconds of CFS 2012-style push ups

30 seconds of unbroken ring support (use a band if necessary)

Rest 1 minute

Post reps completed on the push ups and any scaling of any part of the WOD to comments.

For the push ups and ring support we are looking for external rotation of the shoulders. That means at the top of both movements it is like you are trying to turn your arms out. On both movements your are also looking to keep the shoulders back by pinching the shoulder blades together.

Make Your Own Kabob night is a great/easy way to get the whole family into eating a healthy meal. The kids love to make their own and you’ll find that if they had a hand in making the food they are much more enthusiastic about eating it. Include fruit to make it more kid friendly. Grilled pineapple and apples are delicious. Veggies that our kids love are sweet onion and bell peppers. My only complaint about this meal is that the kids prefer non-baller-GMO-soy-fed chicken breast over our organic grass-fed beef. Oh well, what can you do! As for flavoring…the fruits I just brush with olive oil. Veggies get olive oil, salt and pepper. For the meat I just used TJ’s Soyaki marinade. Not ideal, but easy! This is a great “91-Day Challenge” meal. Low carb, nutrient dense and delicious!

“Brian”

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps
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The reason I’m bringing this up now is that I’ve recently added a categories feature so if you wanted to find all the recipes for paleo pancakes you can.  Or maybe you are looking for paleo bread recipes.  Here are some of the other categories:

• paleo banana bread
• paleo chicken
• paleo muffins
• paleo pumpkin muffins
• paleo recipes

I’m working on a way to automate putting recipe articles into categories so more categories should be available soon with more and more recipes in them.  In the meantime, you can also go to Paleo Digest and search for “steak”, “fish” or whatever you have that you’d like to cook with and it will list out links to all the recipes that I have indexed.

If you’ve never been to the site, check it out and let me know in the comments below what you think, features you’d like to see, etc.

UPDATE: I have this automated now and have added a few more categories:

• paleo beef
• paleo fish
• paleo pizza
• paleo smoothie
• paleo brownies

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U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

“Jag 28″

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Clean and jerk, 135#
28 Strict Pull-ups
Run 800 meters

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Use a weight with which your form is perfect and your movements are explosive. Post loads to comments.

then…

Tabata Front squats 95#/65#

Tabata  Abmat sit ups

Post total reps completed for front squats and sit ups combined.

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The sub for Muscle ups for this WOD will be ring rows and ring dips scaled to an appropriate number each round.

Did you know that your brain is made up of HUGE amounts of cholesterol? Did you know that your brain CANNOT function properly without cholesterol? Did you know that more and more research is linking low cholesterol with poor brain function and Alzheimer’s disease? It seems odd to me that a cholesterol rich diet would be good for brain function, but bad for everything else. Search “brain cholesterol” and research for yourself. BTW, Weston A. Price has been touting the benefits of dietary cholesterol since the 1940′s (not to mention, Vitamin’s D, K and omega 3′s which have all become popular with the medical community as of late).

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

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Compare to here.

You know you’re pretty lame when you go to a grocery store for fun. We browsed the new Lynnwood Whole Foods to see how it compares to our local favorites. The verdict: it was fun, filled with lots of cool expensive foods. However, we know where to get just as great products at a fraction of the cost. No joke.

The Stein Family Weekly stores:
The Everett Coop: weekly staples include pastured eggs and raw milk.
The Grocery Outlet: sketchy, I know, I would never go there in the dark! But, we find tons of cool foods there. Their stock changes frequently, so you never know what you’re going to find. It’s almost like a treasure hunt! The last two weeks we’ve gotten pasture butter for $2.49! That’s a screaming deal because it’s usually $4.19 at the Co-op!
Trader Joes: obvi. Our staples include organic fruits and veggies. My favorite almond butter is here too. I wish their webpage was more interactive though, it always annoys me.
Fred Meyer: we shop the perimeters and find great deals and round off the weekly grocery lists.

Give me a shout out if you’ve ever stepped foot inside a Grocery Outlet! Also, I want to hear where you do your weekly shopping and what kinds of products/deals they have.
Eat well, Friends (and Happy Mother’s Day)
AnnieS.