2012 Wednesday, May 30th

Workout of the Day:

 

“Griff”

Run 800m Forwards

Run 400m Backwards

Run 800m Forwards

Run 400m Backwards

For Time

 

Fundamentals / Skill Work:

 

Front Squat:  3 – 3 – 3 – 3 – 3

2012 Tuesday, May 29th

Workout of the Day:

Jeff Taylor

“JT”

21 – 15 – 9

Handstand push-ups
Ring dips
Push-ups

Post Time to Comments.

Hospital Corpsman 1st Class Jeffrey S. Taylor was born 18 May 1975 in Beckley, West Virginia. He attended Independence High School in Coal City, West Virginia, and enlisted in the Navy on 20 June 1994. Taylor was killed when rushing to aid a stranded team, his helicopter was shot down. He was serving with SEAL Team 10.

HM1 Taylor’s duty assignments included Recruit Training Center, Great Lakes, Illinois; NSHS San Diego, California Naval Medical Center, Portsmouth, Virginia; Field Medical Service School, Camp Lejeune, N.C.; Basic Underwater Demolition/SEAL training, Naval Special Warfare Center, Coronado, California; SEAL Team EIGHT, Little Creek, Virginia; USS Theodore Roosevelt (CVN 71), Norfolk, Virginia; John F. Kennedy Special Warfare Center, Fort Bragg, North Carolina; and SEAL Team TEN, Little Creek, Virginia.

As Platoon Leading Petty Officer, HMl Taylor was an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person. In his off-duty time, he was an avid gun collector.Petty Officer Taylor’s awards include the Bronze Star Medal (with “V” for Valor), Purple Heart Medal, Navy and Marine Corps Commendation Medal (with Combat “V”) (2 awards), Navy and Marine Corps Achievement Medal, Combat Action Ribbon, Presidential Unit Citation, Navy Unit Commendation (2 awards), Meritorious Unit Commendation, Navy Battle “E” Ribbon, Good Conduct Medal (4 awards), Navy Fleet Marine Force Medal, Armed Forces Expeditionary Medal, National Defense Service Medal (2 awards), Afghanistan Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, Sea Service Deployment Ribbon (3 awards), Expert Rifle Medal and Expert Pistol Medal.

HM1 Taylor is survived by his father John, mother Carrie, and wife Erin.

 

Fundamentals / Skill Work:

 

Hang Power Snatch – focus on form!!!

 

Paleo Meal of the Day:

 

Spicy Breaded Pork Chops

 

Ingredients

• 2 tsp cayenne pepper
• 3 Tbs coconut oil/tallow/lard, divided
• 1-1/2 cups almond flour
• 4 pork chops (6 oz each)

Instructions

1. Mix cayenne pepper and 2 Tbs coconut oil/tallow/lard in a shallow bowl and coat both sides of each pork chop.
2. Pour almond flour into a shallow pan and dip both sides of each pork chop in almond flour until covered.
3. Heat 1 Tbs coconut oil/tallow/lard in a skillet over medium heat. When pan is hot, cook pork chops on both sides until fully done.

Monday, May 28th MEMORIAL DAY

Honor them

Workout of the Day:

“Badge Number 4179”

9 Rounds For time:

4 Hanging Pull Ups
1 Deadlift (275 / 185#)
7 Burpees
9 Double Unders
Run 100m

By Jennifer and Mike Pietragallo

“It is with a heavy heart that I write this post.

 

4179 is the badge number of City of Pittsburgh Police Officer Paul Sciullo.  Paul was killed in the line of duty yesterday along with 2 other Officers.  Officer Eric Kelly and Officer Stephen Mayhle.  Both of whom left behind wives and children.  Gentlemen, our prayers are with you and your families.

 

Paul was one of our first members.  He began training with us before he entered the Police Academy and continued to be a true Crossfitter throughout his time there.  I had just trained with him on Friday morning. 

 

He was the kind of guy you wanted to be around.

 

Paul was our friend.

Tomorrow’s Workout of the Day will be in his honor.”

Fundamentals / Skill Work:

 

Push Press:  5 – 5 – 5 – 5 – 5

Paleo Meal of the Day:

 

Orange, Avocado and Cashew Salad

Ingredients

• 2 large oranges, segmented
• 1 large ripe avocado, diced
• 1/4 cup cashews
• 3 handfuls spinach, arugula or watercress
• olive oil
• sea salt and black pepper
• 2 (4-6 oz) grilled chicken breasts, sliced (optional, if served by itself)

Instructions

1. Prepare both oranges by cutting off the rind and outer membrane and slicing out the wedges of fruit between the segments. Do this over a bowl and set the remaining juice aside.

2. Divide the greens up between two plates, and top with oranges, avocados and cashews.

3. Add a drizzle of olive oil and any juice left over from the oranges. Season with sea salt and freshly ground black pepper to taste.

4. Add grilled chicken breast slices on top (optional, if served by itself).

2012 Saturday, May 26th

Chris Liston finishes with a 4th place time of 13:50 on WOD #2 at the Northwest Regionals on Friday

Workout of the Saturday:

 

“Painstorm”

 

100 Thrusters (95# / 65#)

For time

Perform 3 burpees on the minute every minute until you finish your last repetition of thrusters….

2012 Friday, May 25

Workout of The Day:

750m Row
100 Double Unders
50 Overhead Walking Lunges (45# / 25#)
100 Sit Ups
50 Kettlebell Swings
500m Row

For Time

Fundamentals / Skill Work:

Tabata Box Jumps

2012 Thursday, May 24th

Northwest Regionals this weekend!!!  Stay updated HERE!

 

Workout of the Day:

 

“Angie”

 

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

 

For Time

Fundamentals / Skill Work:

 

Deadlift:  1 – 2 – 3 – 4 – 5 – 6 – 7; build up to a HEAVY 7 rep

 

Paleo Meal of the Day:

 

Just Plain Chili

 

Ingredients

• 2 pounds lean ground beef
• 1 green bell pepper, diced
• 6 cloves garlic, minced
• 2 Tbs olive or coconut oil
• 1/4 tsp freshly ground black pepper
• 3 Tbs cumin, or to taste
• 1-1/2 Tbs chili powder, or to taste
• 1 (28 oz) can diced tomatoes

Instructions

1. Light coals in grill. While coals are setting (30-45 minutes), form ground beef into large patties.
2. Heat oil in a heavy bottomed soup pot, and add freshly ground black pepper.
3. Add bell pepper and saute 5-7 minutes. Turn heat off and stir in minced garlic.
4. Grill patties over coals until medium rare, no more than 5 minutes on each side.
5. Turn heat on high under soup pot, and place patties in with garlic, oil, and pepper mixture.
6. Break up patties into small pieces with spatula and brown meat thoroughly. Add tomatoes.
7. Mash and break up tomatoes with spatula.
8. Add enough water to cover all ingredients, reduce heat to low, and let simmer 2 hours or more.

2012 Wednesday, May 23rd

Be sure to keep updated on the Regionals this weekend.  This is the fifth and final weekend and it’s the Northwest’s turn to find it’s elite athletes for the 2012 Crossfit Games at the Home Depot Center in Los Angeles.

2012 Crossfit Games Home Site

 

Workout of the Day:

 

“Grace” or “Heavy Grace” – Last time we did this was December 9th

 

30 Clean and Jerks for time (135# / 95#, heavy grace is 155#/115#)

 

Fundamentals / Skill Work:

 

5 x 400m Run – 30 seconds of rest between each run.  Record TOTAL time it takes.  Just like yesterdays row every run should be 100%.

 

Paleo Meal of the Day:

 

Louisiana Fillets

 

Ingredients

• 2 Tbs coconut oil
• juice of 1 lemon
• 2 firm white fish fillets (sole, trout, snapper, or catfish)
• 1/2 tsp lemon pepper
• 1/8 tsp crushed red pepper
• 1/8 tsp garlic powder
• sea salt and freshly ground black pepper (optional)

Instructions

1. Preheat oven to 350℉.
2. In a medium oven-proof skillet, heat coconut oil and lemon juice over medium-high heat.
3. Coat both sides of fillets, and lay side by side in the pan, overlapping slightly if necessary.
4. Mix spices together and sprinkle over fillets.
5. Bake for 20-25 minutes, depending on size of fillets and type of fish (catfish bakes the longest).
6. The pan may blacken, but that’s fine; the liquid will keep the fish moist.
7. Season with sea salt and freshly ground black pepper (optional).

2012 Tuesday, May 22nd

Be sure to check out the Crossfit Games website for updates on the Northwest Regionals this weekend starting Friday morning!

Workout of the Day:

 

18 Minute AMRAP

Carisa finishing up the 5 miler during the Pole Pedal Paddle over the weekend!

 

6 Burpees

9 Toes 2 Bar

12 Box Jumps (24″ / 20″)

 

Fundamentals / Skill Work:

 

5 x 100m Row – 10 seconds of rest between each set.  Record fastest and total time.  We last did this May 1st…check your books!

 

Paleo Meal of the Day:

 

Cantaloupe and Avocado Salad with Honey-Lime Dressing

 

Ingredients

• 3 Tbs fresh lime juice
• 4 tsp raw honey
• 2 Tbs olive oil
• 1/2 tsp coarse sea salt
• 1 cantaloupe (3 lbs), quartered and seeded
• 1 avocado
• 1 cup cherry or grape tomatoes, halved

Instructions

1. In a large bowl, whisk together lime juice, honey, oil and sea salt; set aside.
2. Cut each cantaloupe quarter in half lengthwise.  Run a knife between the flesh and the skin of the melon, discard skin.  Slice each wedge lengthwise into 1/2″ pieces.
3. Cut each avocado in quarters length-wise and then into 1/2″ thick slices. Add cantaloupe, avocado, and grape tomatoes to bowl with dressing and toss to coat.

Workout of the Day:

Congratulations to all who participated in the Pole Pedal Paddle over the weekend! Coach Pam finished FIRST in her division with a time of 2:24:26!  Melissa Morris finished third in her division with a time of 2:31:56 (also coach Pam’s division)!! Great job, ladies.  Carisa Thomason placed second with her team in the female team division.  Great Job, Ladies!! Steve Davidson, Donni Davidson, Coach Colin, Juli and Candy had a lot of fun haha!

 

Congrats Melissa!

 

5 Rounds for time of

 

15 Sumo Deadlift High Pulls (115# / 75#)

30 Air Squats

200m Run

 

Fundamentals / Skill Work:

 

Bench Press: 10 – 8 – 6 – 4 – 2 – 1 – 4 – 8 – 12; start with a challenging weight for 10 reps and continue adding weight until you hit the 1 rep max, Total the weight for 10 rep, 8 rep, 6 rep, 4 rep, 2 rep and 1 rep….

 

Paleo Meal of the Day:

 

Tex-Mex Breakfast Scamble

 

Ingredients

• 1 tsp coconut oil
• 4 eggs
• 1/2 tsp cumin
• 1/2 tsp chili powder (or ground chipotle)
• 1/4 tsp sea salt (optional)
• 1 Tbs water
• 1/4 red onion, diced
• 1 green bell pepper, diced
• 1 jalapeno, diced (optional)
• 12 oz chicken breasts, cooked and chopped
• 1 medium tomato, diced
• 1/4 cup fresh cilantro, chopped

Instructions

1. Heat coconut oil in a medium skillet over medium-high heat.
2. Meanwhile, break eggs into a small bowl. Add cumin, chili powder, sea salt (if desired), and water. Scramble with a fork until fully combined.
3. Add onions, bell peppers, and jalapeno to the hot skillet. Saute 3-5 minutes, or until slightly softened.
4. Add eggs and chicken, and cook while continuously stirring until eggs are light and fluffy.
5. Remove from heat. Stir in tomatoes, and top with fresh cilantro to serve.

 

2012 Saturday, May 19th

Pole Pedal Paddle today!!!  Come down to the Old Mill and support your CBCers!  Good luck coach Pam who will be taking this thing on as an individual!

Workout of the Day:

 

“In Case You Don’t Make It To Tabata Class Tomorrow Morning”

 

Tabata Sumo Deadlift High Pulls (32k / 24k / 20k / 16k / 8k)

Rest 1 Minute

Tabata Wall Balls (20# / 16# / 14# / 10# )

Rest 1 Minute

Tabata Toes 2 Bar

Rest 1 Minute

Tabata Row

Rest 1 Minute

Tabata Burpees

 

Stagger this workout if you need to!!  You’ll eventually get around to everything 🙂 

2012 Friday, May 18th

Come support everyone from CBC participating in the Pole, Pedal, Paddle this Saturday!!!  The event ends around the Old Mill area…you’ll see everyone there.  It’s gonna be a good time and hopefully good weather so come out and feel free to yell at us!

Workout of the Day:

 

“Helelen”

 

3 Rounds for time of:

400m Run

21 Kettlebell Swings (24k / 16k)

12 Pull Ups

For Time

 

Fundamentals / Skill Work:

 

Deadlift:  5 – 5 – 5 – 5 – 5, to be done AFTER the workout

 

Paleo Meal of the Day:

 

Summer Vegetable Frittata

 

Ingredients

• 1 1/2 Tbs olive or coconut oil
• 1 (6″) zucchini, diced
• 1/2 red bell pepper, diced
• 1/2 red onion, diced
• 1 Tbs fresh thyme
• 1/2 tsp sea salt, divided
• 1/4 tsp freshly ground black pepper, divided
• 2 garlic cloves, minced
• 1 medium tomato, seeded and chopped
• 9 large eggs

Instructions

1. Heat coconut oil in a 10″ oven-proof skillet over medium heat.  When hot, add zucchini, pepper, onion, thyme, 1/4 tsp sea salt, 1/8 tsp pepper and garlic.
2. Cover and cook until vegetables are tender (about 5-7 minutes), stirring occasionally.
3. Stir in tomato.  Cook, uncovered, for 5 minutes more or until liquid evaporates.
4. Combine eggs and remaining salt and pepper and whisk until frothy.
5. Pour eggs over vegetable mixture and stir gently. Cover, reduce heat and cook 15 minutes.
6. Meanwhile, preheat broiler to low. Finish frittata with 3 minutes under the broiler (until fully set).
7. Invert onto a plate, slice and serve warm or cold.

2012 Thursday, May 17th

It was Debbie Fred’s Birthday last week  and due to all the birthdays we’ve been having we’re getting this one in a little late for her!!  Thanks for you patience, Debbie!! Happy Birthday!

There’s a lot going on here…

And here it is….

 

Workout of the Day:

 

The Bear Complex

 

This is one rep:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Perform this sequence 7 times for 1 round.  The round ONLY COUNTS if you do not drop the bar through all 7 reps of each movement.  Penalty for dropping the bar is 5 Wall Walks

 

Do 5 rounds total working up to your max.

 

You can rest in between rounds.

 

Fundamentals / Skill Work:

 

Spend time working on Power Clean, Front Squat, Push Press and Back Squat

 

Paleo Meal of the Day:

 

Ingredients

• 1 lb boneless, skinless chicken breasts
• 12 Bibb or Romaine lettuce leaves
• 4 Napa cabbage leaves, thinly chopped
• 1 cup raw broccoli, finely chopped
• 1 large carrot, shredded
• 3 green onions, thinly sliced
• cilantro

Thai Sauce:

• 1/4 cup almond butter
• 1/4 cup water
• 2 Tbs coconut aminos (taste like soy sauce)
• 2 Tbs lime juice (or the juice of 1 lime)
• 2 cloves garlic, minced

Instructions

1. Grill chicken breasts and dice into 1/2″ cubes.
2. Wash lettuce leaves and spread out on a plate (reserve half the leaves for leftovers).
3. Fill with chicken, broccoli, napa cabbage, carrots, green onions and cilantro.
4. Drizzle with Thai Sauce.
5. Reserve leftover filling mixture for lunch the next day, but wait to fill lettuce leaves until serving.

2012 Wednesday, May 16th

Workout of the Day:

 

100 Burpee Over the Box Jumps

 

Fundamentals / Skill Work:

 

Tabata Double Unders

 

Ladder Drills

 

Paleo Meal of the Day:

 

Steamed Plaice Rolls

 

Ingredients

• 1 lb plaice fillets (or any firm white fish)
• 2 medium carrots, sliced into 1/4″ x 2″ matchsticks
• 2 small parsnips, sliced into 1/4″ x 2″ matchsticks
• 2 leeks (white and light green sections only), sliced
• 2 Tbs of coconut oil
• 1-1 1/2 cups vegetable broth
• 1 tsp thyme
• sea salt (optional)
• freshly ground black pepper

Instructions

1. Cut the fillets in half lengthwise.
2. Season each piece with sea salt and freshly ground black pepper, and roll into small rolls.
3. Heat a large sauté pan over medium-high heat.  Add coconut oil to pan when hot.
4. Add carrots, parsnips, and leeks to pan and sauté for about 5 minutes.
5. Reduce to heat to low, add vegetable broth and thyme.
6. Place the fish rolls on top of the vegetables and cover.
7. Steam for 8-10 minutes or until the fish is tender. NOTE: do not remove lid unless necessary to check for doneness.

2012 Tuesday, May 15th

Paleo talk tonight at the box at 6:30 with Almine Barton!  Cost will be $15 for a 2 hr. lecture, plus notes and recipes.  Paleo Eats will be there offering samples of their delicious “PALEO” goodies, so that you can munch on “PALEO” goodness during the talk.

Melissa in perfect stride during a Saturday morning run…

Workout of the Day:

 

This one goes to Lorenzo…

 

“Recovery”

 

4 Rounds of:

15 Pull Ups

15 Overhead Squat (65# / 35#)

15 Push Ups

15 Sit Ups

15 Push Press (65# / 35#)

 

Fundamentals / Skill Work:

 

2 x 800m Run; 30 seconds of rest.  Record total time on board

 

Paleo Meal of the Day:

 

Chez Lorraine’s Baked Salmon

 

Ingredients

• 2 salmon steaks (about 6 oz each)
• 2 Tbs lemon juice
• 1/2 tsp dill weed
• 1/4 tsp sea salt (optional)
• 1 Tbs chives, minced
• 1 lime, cut into wedges

Instructions

1. Preheat oven to 350° F.
2. Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak.
3. Pour a tablespoon of lemon juice over each steak, sprinkle with dill, and sea salt (if desired).
4. Fold over the edges of foil to seal each steak in an aluminum pouch.
5. Place the sealed steaks in a glass dish and bake for 12-20 minutes, or until the fish flakes easily with a fork.
6. Serve salmon with sprinkled chives and lime wedges.

2012 Monday, May 14th

Softball Game Tonight!! 7pm at Pine Nursery Green Field.  Please be there at 6:30 so we can practice a little early!!

 

Silvey leads the pack for the first of five 400m sprints on Saturday morning!!!

Workout of the Day:

 

Individual Regional Workout #2

 

1000m Row

50 Pistols

30 Hang Cleans (225# / 135#)

 

Fundamentals / Skill Work:

 

Rope Climb

 

Back Squat: 3 – 3 – 3 – 3 – 3, spend 15 minutes finding a 3 rep max.  Watch form guys!!!  If your ability allows you to gain depth with weight then use that to measure your 3 rep max.  Otherwise go to the point before your form fails and practice that range of motion with resistance

 

Paleo Meal of the Day:

 

Banana Almond Pancakes

 

Ingredients

• 2 bananas
• 1 egg
• 1-2 Tbs almond butter
• fresh blueberries
• 1/4 cup walnuts, chopped
• 1 tsp. coconut oil

Instructions

1. Mash bananas in a bowl.
2. Add the egg and almond butter, and whisk until well blended.
3. Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
4. Pour small discs of batter onto the hot pan (around 3-4″ around). They’ll be easier to flip if you keep them from the edges of the pan.
5. Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its “tackiness” around the edges.
6. Cook other side slowly over medium heat until fully cooked.
7. Reapply oil to the pan after each round of pancakes.

2012 Saturday, May 12th

Congratulations to Bryant who just found out he passed his Level 1 Certification!  Great job, man!!!

 

Workout of the Saturday:

 

“Painstorm”

 

400m Run

50 Kettlebell Swings

400m Run

50 Thrusters

400m Run

50 Toes 2 Bar

400m Run

50 Air Squats

400m Run

50 Burpees

.

.

.

For Time

 

 

2012 Friday, May 11th

BOX JUMPS!!!!

Workout of the Day:

 

Snatch….snatch, snatch and more snatch.  Use class time today to work on a 1 rep, 3 rep and 5 rep maxes or technique! DO WORK!!

 

Fundamentals / Skill Work:

 

Max Handstand Hold

 

Max Vertical Jump

Max Horizontal Leap

 

2012 Thursday, May 10th

Sweet turnout for the softball team tonight!!!!!!!  Good times, guys 🙂  Not bad for the first go-round, huh?  Next game is Monday at 7pm at Pine Nursery!!!

 

Workout of the Day:

 

HAPPY BIRTHDAY, WALT!!! 

 

“Walt”

 

7 Rounds of 7 reps of the following

 

Wall Balls

Pull Ups

Kettlebell Swings

Air Squats

Burpees

Sit Ups

Box Jumps

 

For Time

 

Fundamentals / Skill Work:

 

3 x 400m Run

Rest 30 Seconds between each run

 

Paleo Meal of the Day:

 

Indian Coleslaw

 

Ingredients

• 1 small green cabbage, finely chopped (about 3 cups)
• 3 medium tomatoes, diced
• 1 cup unsweetened shredded coconut
• 1/2 cup almond flour
• 1 large date, soaked, pitted and mashed
• juice of 1 lemon
• 2 Tbs olive oil
• 1/2 tsp ground brown mustard seed
• 1/2 tsp ground cumin seed
• 1/4 tsp turmeric
• 1 Tbs jalepeno, minced (optional)
• sea salt to taste (optional)

Instructions

1. Toss cabbage, tomatoes, coconut and almond flour together in a large bowl. Set aside.
2. In a small bowl, mash the soaked date. Add in the remaining ingredients and whisk together to form a smooth dressing.
3. Pour dressing into cabbage and tomato mixture and combine completely.
4. This salad keeps well for 2 to 3 days in the refrigerator.

 

2012 Wednesday, May 9th

Bryant checks on form as Chris throw his ego out the window 🙂 Everyone must do this at some point in order to get better!

Workout of the Day:

 

2000m Row

 

Fundamentals / Skill Work:

 

Power Cleans:  3 – 3 – 2 – 1 – 2 – 3 – 3; start heavy and stay heavy!  Record 1 rep and heaviest 3 rep loads moved

 

3 Minute Total Plank with weight on your back; guys use 45#, girls use 25#

 

Paleo Meal of the Day:

 

Beef Stew

 

Ingredients

• 1 large onion
• 1 clove garlic
• 1 lb beef stew meat
• 2 medium carrots
• 6 fl oz beef stock
• 4 cups canned tomatoes
• 1 5 fl oz serving red wine
• 1 tsp leaves oregano
• 1 tsp leaves basil

Instructions

1. Soften onion and garlic in pot, add beef and allow to brown.
2. Add diced carrots, allow to soften slightly.
3. Add stock, canned tomatoes, red wine, oregano and basil. Put lid on and simmer on low heat for at least one hour.

 

2012 Tuesday, May 8th

Don’t forget to bring money in for softball!!!  We’ve got a solid team so far and we’re always looking for a few more.  Let us know if you want to play and we’ll get you on the mailing list to let you know when practices and games are. 

 

Great job on Regional Event #4 yesterday, everyone!!  Started you all out with a good one this week!!

 

Jules and Beth finishing up their shoulder 2 overheads on yesterdays workout. Nice job ladies!

Workout of the Day:

 

Run 800m

then 3 rounds of

20 Good Mornings

30 Toes 2 Bar

800m Run

Fundamentals / Skill Work:

 

Bench Press and Push Ups:  7 – 7 – 7 – 7 – 7; guys use 185# and girls use 95#.  After each set perform max push ups. Record total number of push ups on board