Thursday, March 31, 2011

Tabata in the Dark
(a power outage won’t stop our wod)

Warm up:  1 min jumping jacks, 15 swings, 10 walkout push ups, 1 min jumping jacks

Workout:
climb or row
push ups
swings 50#/30#
sit ups
squat thrusts
8 intervals at each station
1 min btwn
Score is lowest # from ea

There is Nothing Smart About Smart Balance
By guest blogger Sarah Pope

I’ve had it. Everyone has her limits and I’ve reached mine.

If one more person who claims to eat healthy tells me that she uses Smart Balance, Earth Balance, or any of those health robbing butter substitute “spreads”, I think I’m going to scream.  A loud, obnoxious, ear piercing, wine glass shattering SCREAM!

You see, there is nothing “smart” about Smart Balance, unless of course you happen to be a shareholder of the company in which case you would be very happy with the cheap, rancid, genetically modified vegetable oils that are used to manufacture this butter substitute resulting in a very low cost of production and resultantly huge profit margins.

Wednesday, March 2011

Hanging On

Warm up:  3 x
-5 burpees, 10 swings 35#/25#

Skill/focus:  Deadlift
Take 2-3 sets to build your load

Workout:
Deadlift 3. 6. 3. 6
45 s squat hold on 3 rep sets
30 s dh hold on 6 rep sets
rest approximately 2 min between sets, load is progressive

30 s of pull ups
30 s rest
30 s alternating bolet lunges 70#/55#
30 s res
5 sets for max reps
Post 3 rm and max reps

Making time for a healthy lunch in the throes of a busy day.  BTW the salmon is wild. . .

Tuesday, March 29, 2011

Pushing Your Limits

Warm up:  tmu of kte, push ups, sit ups
-6 intervals or 3 min

Skill/focus:  Shoulder Press
Take 2-3 sets to build your load

60 s of jumprope
20 s of rest
60 s of burpees
20 s of rest
60 s of push press 95#/65#
rest 3 mins 20 s
3 sets for max reps

Challenge Highlight of the Week:  Mic McClendon

During the Challenge I will be posting a weekly success story and testimonial of a participants from our Look Good Naked Challenge.  Here’s what Mic had to say. . .

“What can I say, I feel like I am in the best shape of my life, SO FAR. So far, in that because of the foundation that I have established via the Fitness Challenge and CrossFit Jaguar, everyday it gets better. I am eating healthy and working out efficiently. I cut 14lbs of excess weight and at least 5% body fat. I feel great and even more importantly…Look awesome Naked!”

I guess I’ll have to be content with taking your word on that–great job Mic!

Monday, March 28, 2011

911

Warm up:  3 x 5 dips, pull ups, pvc front squats

Skill/focus:  Front squat
Take 2-3 sets to build your load

Workout:
AMRAP in 9 min
Adv version 
3 muscle ups*                                               
6 front squat 185#/135# 

Beg/Int version
9 front squats 95#/65#
11 burpees
5 mins rest

AMRAP in 11 mins
2 rope climbs**
4 burpee box jumps 24″/20″
3 snatches, ea arm 70#/55#
Post # of rds from each amrap for score

*if you do not have a muscle up, subs 3 dips/3 pull ups for ea mu
no bands; if you do not have dips/pull ups do beg/int version
**if you are unable to climb rope, subs 15 renegade rows

Since we’ve had to call 911 so much lately might as well name the wod after it. . .

Swimsuit Challenge:  We’re into Week 2 for some of you and others have just kicked off Week 1.  I will be responding to food logs and posting on the FB discussion group.  There has been excellent input and feedback thus far along with noticeable changes in many of you.

Music:  We are looking for requests for songs you would like to hear during your workouts.  Please send me a list.  Only the Coach teaching the class has control over what we are playing.  Feel free to make a request to him/her if you have one but do not change the station or volume in the middle of a wod.
            

Kale Wedding Soup

1 quart homemade chicken stock
1 bunch organic kale, washed and chopped
3 organic eggs, slightly beaten
1/4 cup parmesan cheese, freshly grated
Sea salt
Freshly ground black pepper
*Fresh meatballs

Bring about 1 cup of the chicken stock to a boil in a medium saucepan; add the kale, reduce heat to medium low, cover and cook until kale is fairly wilted (about 20 mins).  Add remaining chicken stock and let cook until kale is nice and tender (about 30-40 min) keeping covered.  You may want to reduce the heat even further, to just a simmer.   Meanwhile beat the eggs slightly in a bowl and stir in the parmensan cheese.   When the kale is nice and tender bring to a slight boil and pour in the egg and cheese mixture.  Let cook a few minutes to let the egg “set” slighly before stirring.  When the egg is cooked, the soup is done.  Season with sea salt and freshly ground black pepper to taste.

*Fresh baby meatballs make a nice addition.  Simply take ground bison, beef or beef/pork combo and season with sea salt, black pepper, oregano or basil and a little parmesan.   Roll into tiny meatballs and add to the broth and cook through slightly before adding the egg.  Delicious!

Saturday, March 26, 2011

The Roof is on Fire!

Thanks guys!

Warm up:  400 m run–
-10 squats at the 100
-10 push ups at the 200
-10 split jumps at the 300, then
2 rds of 5 pull ups & 5 kte

Workout: 
Teams of 1 (partner w/ similar fitness level)
8 min AMRAP at #’s 1, 2, 3
#1 BACKDRAFT
sprint to tire
5 tire flips (sprint to arrows)
5 swints 55#/35# (sprint to tire)
5 tire burpees
sprint to arrows (tag partner)

#2 MAN ON FIRE
10 of ea:  push ups, mtn climbers, back x, sit ups, squats

#3 FIRESTARTER
7 of ea:  db bench press, db renegades, goblet squats, ring dips

#4 CHARIOTS OF FIRE
1 mile run alternating every 400 m

#5 OPTIONAL FINISHER
2 rope climbs, 5 thrusters 65#/45#, 5 pull ups, tire drag, 5 sledge slams, *1 beer:)

While the cat's away. . .

Well, we surely had some “excitement” here at CF Jaguar the last couple of days.  Started off with a fire Friday night which was valiantly put out by Coach Kevin after calling 911 to which 4 firefighter trucks immediately responded along with the police and EMS.  Yes, I feel protected and am very thankful for the awesome job they all did.  While I was at the Stairclimb on Sat. and Coach Kevin was covering (do I see a pattern here?) 911 was called again as a knee popped out.  Fortunately the situation was resolved and they did not need to come to the rescue this time.

Seems there was also a bloody gash in the hand of one of our CF’rs and band aids were at a scarcity.  Not sure our first aid kit has ever gotten this much use.

And what pray tell, is with the beer?  i.e. grains.  Seems that while the cat’s away, the mice do play. . .

Sweet Potato Pie, Shepard Style

1 lb ground turkey (white & dark)
2 tbs coconut oil or butter from grass fed cows
1 medium onion, chopped
2 carrots, coarsely chopped
1 close garlic, finely chopped
8 oz mushrooms, sliced
2 tbs worcestershire sauce
sea salt & freshly ground black pepper to taste
1/2 tsp sage
pinch of crushed rosemary
1 tsb arrowroot + 2 tbs cold water
3/4 cup chicken stock
3 large sweet potatoes, mashed (skins on)*
1/2 cup raw cheddar cheese, shredded

Heat oil or butter in a large skillet over medium heat. Add onions and carrots, cover, cook about 5 minutes stirring once or twice. Add mushrooms, cook about 3 minutes. Add turkey meat and cook until browned. Drain any excess juice*. Add spices and stock. Stir water into arrowroot until you have a smooth paste. Slowly add to the turkey mixture, bring to a boil for 1 minute stirring constantly. Pour into a lightly greased 2 qt baking dish. Top with the mashed sweet potates spreading to seal at edges. sprinkle grated cheese and bake at 375 for 30 mins or until slightly brown and bubbly.

*I cut the potatoes into cubes–leaving the skins on, boiled until tender and hand mashed with about 2-3 tbs of butter and added a little more sea salt and pepper to taste.

Friday, March 25, 2011

CF Games Open 11.1

Warm up:  Burgener 2 x 5 w/ a light load

Skill/focus:  Power Snatch
Take 2-3 sets to build your load

Workout:
2 power snatch
5 box jumps (as high as possible)
rest 3 mins
3 sets

Caomplete as many rounds and reps as possible in 10 min of
30 double unders
15 power snatches 75#/55#
Post highest box jump height and rounds for score

We may have found a new source of grass fed meats and wild seafood.   I received the following email from Chef Al Rosas. . .

“Hello,   I am Chef Al Rosas of Rosas Farms we supply 100% grass fed beef to several Crossfit gyms across Central Florida and would like to extend our services to you considering you are right on our delivery path.We deliver to the Crossfit Rebels every first Wednesday of each month. We will deliver to your gym the first Wednesday of each month with no delivery charge and no minimums. Here is a copy of our weekly sales flyer for you to checkout. I hope to hear from you soon we would love supply your gym as well. Eat Well Be Well.”

Check out this special flyer along with their website  http://campaigns.ratepoint.com/campaigns/971feb5a41c0932b618dac57b518562e   www.supportlocalfood.com 

In a subsequent email Chef Al further assured me–”Our chickens are free range pasture feed they get no grain insects yes also anything else they can kill they are brutal! Nothing we have gets soy in any form! our beef is 100% grass fed from birth to butcher. Seafood is all wild caught mostly from the North Pacific. Our Red Cod comes from New Zealand we find it to be a much tastier Cod and of course wild caught.”

You can simply email in your orders to myorder@rosasfarms.com  they put them together and email you an invoice to approve and you pay over the phone.

Thursday, March 24, 2011

UP & UP

Warm up:  4 x 5 of
-5 pass thrus, 5 push ups, 5 snatches ea arm 30#/20#

Skill/focus:
Take 2-3 sets to build your load

Workout:
Shoulder press x 4-5
Ring rows x 10
rest 90 sec
4 sets

5 push press 135#/65#
10 pull ups
15 squat jumps
AMRAP in 12 min
Post press rm and # rds for score

BC (Before CrossFit)

AC (After CrossFit)

Stunning you 2, just stunning!

Wednesday, March 23, 2011

Breathe Hard

Warm up:  400 m run, 30 du’s, 10 burpees, 10 split jumps

Workout:
In 5 min run 600 m and complete as many double unders as you can
rest 3 min
In 3 min run 400 m and do as many burpees as you can
rest 2 min
In 2 min runn 200 m and do as many split jumps as you can
rest 1 min
In 3 min run 400 m and do as many burpees as you can
rest 2 min
In 5 min run 600 m and complete as many double unders as you can
Post toal reps of double unders (or JR/3), split jumps and burpees for score.

Way to go Zena Warrior She Beast!!  It was a process of practice and hard work but she mastered double unders and kipping pullups all in one workout!  Bye bye bands. . .