Happy Halloween!

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

CLASS SCHEDULE CHANGE - starting Monday November 10th, we will no longer have a 9am or a noon session. Instead we will now offer 10:30am session Monday-Saturday. Sorry for the inconvenience. 

Strength/Skill
3x200 run, rest twice as long as run
3x300 row, rest twice as long as row

WOD
A: 10-8-6-4-2 reps of
Deadlifts
Push Press
Ring Rows

B: 5-4-3-2-1 reps of
Deadlifts, 275/185#
Push Press 135#/95#
Strict Pull ups

*Use 1 bar. Switch weights as needed.

Halloween - Friday you are welcome/encouraged to wear your Halloween costume while working out. If we have any participants we will take pictures at each hour

Cardio Cross Training Class - We will be having a cardio type training class with no equipment on Saturday at 10am. Will only run for 30 minutes in between classes. If you'd like RSVP online for it.

Strength/Skill
1 Heavy Push Jerk
1 Heavy Split Jerk
(Warm up to the heavy weight. Try both jerk methods)

WOD
A: EMOM x 9
3 Rounds:
Min 1 - 5 Push Jerks
Min 2 - :30 second plank hold
Min 3 - 5 Ring Rows

B: EMOM x 15
5 Rounds of:
Min 1 - 5 Push Jerks at 60% of best lift from either lift in strength
Min 2 - :45 second hollow hold
Min 3 - 5 Strict Pull Ups

Strength/Skill
Deadlift 5-5-5 (add 10lbs from last working weight)

WOD
A: 3 Rounds For Time
7 Ring Rows
9 Power Clean
15 Wall Balls
1:00 Plank Holds (on forearms)


B: 5 Rounds For Time
7 Strict Pull Ups
9 Power Clean 145#/100#
15 Wall Balls 20#/14#
1:00 Plank Holds (on forearms) 

*25:00 time cap 

Mary had some of the best wall walks yesterday. 

Happy Friday!!!

Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

WOD
A: AMRAP in 10:00 of:
5 Banded Pull Ups
10 Push Ups
10 Goblet Squats
10 Burpee Box Jumps

B: AMRAP in 20:00 of:
5 Strict Pull Ups
10 Ring Push Ups
15 Goblet Squats 55#/35#
20 Burpee Box Jumps 24#/20# 

After a month off, Mori comes back to a tough WOD.

Strength/Skill
Deadlift 5-5-5 (Warm up to a working weight and use that same working weight for all 3 sets of 5. Not looking for your 5RM)

WOD
A: 3 Rounds For Time:
5 Power Cleans
5 Ring Rows
10 Kettlebell Swings (Russian)


B: 5 Rounds For Time:
5 Power Cleans 155#/105#
5 Strict Pull Ups 
10 Kettlebell Swings (Russian) 70#/55#

Young buck Kevin sneaking into the Masters underground hour for 14.3.

WOD

A: 5 Rounds for time: 
5 Thrusters
5 Ring Rows
5 Burpees

B: 10 Rounds for time: 
5 Thrusters 95#/65#
5 Strict Pull ups
5 Burpees

Strength/Skill
Shoulder Press 5-5-5-3-3-3

WOD
A: 15 Rounds for time
2 Air Squats
1 Ring Row

B: 30 Rounds for time
2 Goblet Squats 55#/35# (deep)
1 Strict Pull Up

Tabata Push Ups

Day 24 Paleo Challenge

By now you should be feeling the affects of what processed food does to your stomach. If you've done a little cheating here and there throughout these past 24 days did you notice your stomach not feeling so well? Now when you eat bad foods it will be like a party in your mouth but then your stomach will feel the hangover.

Magda Rozko mentioned this recipe for a chocolate mousse/pudding. Sounds a little strange but might be worth a try. Definitely looks good:

ingredients:

• 2 ripe avocados
• 1 ripe banana
• 1/4 cup unsweetened cacao powder
• 2-4 tablespoons coconut milk
• 1-4 tablespoons maple syrup or softened honey* (optional to taste and may not be necessary if the banana is sweet enough – *do not use this if making this recipe on the 21DSD)
• 1/2 teaspoon pure vanilla extract
• Pinch of cinnamon
• Pinch of sea salt
• 1 tablespoon cacao nibs, for garnish

preparation:

• Scoop out the flesh of the avocados into a small food processor, or mash them by hand.
• Add the cacao powder, coconut milk, ripe banana, maple syrup, vanilla extract, cinnamon, and sea salt, and process until creamy, whipped, and well blended. You may whisk the ingredients together as well, if necessary.
• Serve in individual dishes or bowls. Garnish with with cacao nibs (pictured), toasted hazelnuts, or coconut

Strength/Skill
Back Squat 3-3-3-1-1-1

WOD
A: For Time:
For Time
10 Box Dips
1 Ring Rows
9 Box Dips
2 Ring Rows
8 Box Dips
….
1 Box Dip
10 Ring Rows

B: For Time
10 Ring Dips
1 Strict Pull-up
9 Ring Dips
2 Strict Pull-ups
8 Ring Dips
3 Strict Pull-ups
7 Ring Dips
4 Strict Pull-ups
6 Ring Dips
5 Strict Pull-ups
5 Ring Dips
6 Strict Pull-ups
4 Ring Dips
7 Strict Pull-ups
3 Ring Dips
8 Strict Pull-ups
2 Ring Dips
9 Strict Pull-ups
1 Ring Dips
10 Strict Pull-ups

Chocolate Mousse/Pudding

Friday 09/28/2011

NOTES:

There will be no Saturday 9/29 9am session. There will only be a 10:30am session sorry for the inconvenience. 
Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

Strength/Skill
Snatch 3-3-3-1-1-1 (From the ground)


WOD A or B, trainer will determine:

A: 10 Minute AMRAP:
10 Box Dips
10 Ring Rows


B: 10 Minute AMRAP:
7 Ring Dips
7 Strict Pull Ups