Friday 1Jan09
REMINDER!
Today’s hours are 11am, 430pm, 530pm, 630pm.
T. S. Eliot
For last year’s words belong to last year’s language and next year’s words await another voice. And to make an end is to make a beginning.
Back Squat 5-5-5 or more
65%/75%/85%
3 x max push-up
1 min rest
Then, 3 rounds for time of:
Box jump (24″/20″), 25 reps
Front squats (40% of 1RM back squat), 15reps
Post loads, reps and times to comments.
Thursday 31Dec09
Rest day.
REMINDER!
Todays classes will be at 6am, 10am, 11am, 3pm, 4pm
Tomorrow will be at 11am, 430pm, 530pm, 630pm
Butternut Squash & Chickpea Curry
Adapted from Culinary Escapade (food blog)
Serves 4
1 butternut squash, peeled and diced
1 can chickpeas, drained
1 can diced tomatoes
1 can coconut milk
2 cloves garlic, minced
1 onion, chopped
1 green chile, sliced or minced
1/2 inch knob of ginger, peeled and minced
1 tablespoon ground cumin
1 tablespoon ground coriander
1 teaspoon mustard powder
1/2 tablespoon turmeric
1/2 cup chopped cilantro
1/2 cup red lentils (optional)
1 cup water (optional)
salt and pepper to taste
juice of 1 lime
Heat a couple tablespoons of olive oil in a pot over medium heat. Add the onion and saute until soft. Add the garlic, chile and ginger and saute another minute. Stir in the dried spices and toast until fragrant. Add the chopped butternut squash and stir mixture to combine. Then pour in the tomatoes and coconut milk and stir to combine. If using, stir in the lentils and water. Bring mixture to a simmer and cook until the squash and lentils are tender (approximately 20 minutes). Add the chickpeas and cook until warmed through. Finish by stirring in the cilantro and lime juice, season with salt and pepper to taste and serve.
PALEO MOD: Omit salt, chickpeas and lentils.
Wednesday 30Dec09
Kurt hanging out in the bottom of a snatch.
Pull ups/Muscle ups (Work on finding your kipping pull-up or developing your muscle-up)
Then, for time:
5k Row
Compare to 7Nov08.
Tuesday 29Dec09
Marissa getting some distance on a broad jump.
Power Clean 5,5,5 or more
65%/75%/85%
3 x 20 back extension
For time 30-20-10 reps of:
Deadlift (bodyweight)
Wall Ball
Post loads and time to comments.
Monday 28Dec09
Add 5# to upper body dominant and olympic movements, and 10# to lower body dominant movements. We are still working with a .9 multiplier. If previous max back squat was 300, you were working with 270. So, now we’re calling your max 310, which would be 279 as a working max for this protocol. Stick with the program!
Sorry a little blurry but here’s your teaser for the week of the new space.
Press 5,5,5 or more
65%/75%/85%
3 x max ring dip or ring dip dev
4 rounds for max reps, work 45 seconds rest 15 seconds of:
Burpee
Kettlebell swing (heavy)
Row (calories)
Post loads, reps, and rep breakdown to comments.
Sunday 28Dec09
Rest day.
We all make mods to get wods in at home during the holidays. Some of us more extreme than others.
Saturday 26Dec09
Derek in a nice and easy clean and jerk.
Squat 5,3,1 or more
75%/85%/95%
3 x 12 GHD sit-up
5 rounds of:
5 Overhead Squats (heavy)
10 pull-ups
Friday 25Dec09
Just a reminder classes will be held at 10am and 11am.
(Pic from crossfit.com)
Bench Press 5,3,1 or more
75%/85%/95%
3 x max HSPU or HSPU dev 1 min rest
3 rounds of:
10 burpees
20 sit-ups
30 double-unders/tuck jump sub
Post loads and times to comments.
Thursday 24Dec09
Rest day.
I know, I posted this video before and most people have already seen it, but I still like it.
There’s never a good time to start, but every step toward better counts.
You guys/gals that have signed for Sectionals get with a coach to figure out your training regimen.
Wendesday 23Dec09
Remember at 300pm (1300 PST) registration for sectionals will “hopefully” be opened. Space is limited. Last year’s spaces sold out in less than an hour. They are expecting 5x as many competitors as they had at Regionals last year. One-day events will be $50, two-day events $100 (We are probably a two-day event). Stay tuned at http://games2010.crossfit.com/ for details.
Alex mid-burpee at last years Regional Qualifiers.
Rowing efficiency (find max pace/max pace under 20s/m)
Then, time-trials (rest as needed):
200m Row
500m Row
1000m Row
Post times to comments.