Good Morning, it’s time we get a little closer: so we’ll light some candles, put on some Barry White, and snuggle up, because it’s group warmups from here out: we are in this together and will be fighting the whole battle together from start to finish. One for all, all for one.

Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
10 Shoulder Pronations
10 pushups
15 Kiss-the-Wall Squats
10 ea. Prone/Supine Scorpions
10 Pull-Ups/ jumping pull ups
2 min Double-unders
10 K2E
30ft of High Toe Kicks
30ft of 45º Lunges
2 min Double-unders
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• KettleBells Gone Bad
• 3 rounds
• 1 min each  max reps
  • “KettleBalls” (aka WallBall Substitutes)
  • Swings
  • Push-Press’
  • Snatches
  • Turkish Sit-Ups
  • Rest
• Record total reps to comments
  

Dessert

• No need, all the major food groups were on the Buffet.

Food for Thought:

“There are many levels of understanding of trainees and you should be in command of most of them..”
by Coach Rip

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Food For Fuel

Thai Prawn and Beef Soup

• 1 medium onion, diced
• 3 garlic cloves, mashed and chopped
• 2 stalks of celery, diced  (optional)
• 3 Lime leaves
• 1 Tbsp virgin coconut oil
• 6 cups of beef broth
• 2 cups full fat Coconut milk
• 1 T fresh ginger, grated
• 2 tsp crushed red chilies
• shredded chinese cabbage
• 1 tsp Nuac Mam, (patis fish sauce, you can use unrefined soy sauce in a pinch)
• 1/4 tsp light sesame oil
• 6 Large Prawns, head on (big ol’ shimp work too)
• 2 Cups thin sliced smoked beef or ham, shredded
• 3 Tbs of Fresh Basil, Fresh Cilantro, Fresh Mint, Chopped fine
• Sriracha hot sauce, or your favorite firey sauce for passing
  

1. In a large pot, sweat the onion, garlic and celery in coconut oil until translucent and just starting to brown.
2. Add beef broth, coconut milk, ginger, chillis, cabbage, fish sauce or soy sauce, and sesame oil. Bring to a boil and lower to simmer for 5-6 minutes.
3. Add shredded beef or ham and prawns and bring back to a simmer for 4 minutes, add fresh herbs and serve. Pass some HOT sauce for your guests to add to taste

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef

Get ready for Tonight’s Performance Nutrition Town Hall Meeting! Emphasis will be on pre/post workout nutrition, calorie/carb cycling, I.F. and The Top Five Supplements that will change your performance. Please check the site every day this week for upcoming announcements and schedule.

Oatmeal AND Diabetes 'spokesperson'. Coincidence?

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• Go Heavy Overhead (80% of you 1rm Press)
  • Overhead 10×2 @ (30 secs rest)
  • -rest five minutes-
• ‘Flag on the Play’ (thanks, Mr. Wellborn)
  • 10-9-8-7-6-5-4-3-2-1-
  • Hang Cleans (50% of your 1rm Squat OR 70% of your 1rm Clean)
  • Pull-Ups
    • record total time and loads to comments
      

Dessert

• 60 Plank Knee-Ins (each PAIR counts as 1 rep, alternate sides after each pair)
  
  • record total time to comments
    

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Food for Fuel:

Sea Scallops with Fennel, Almond and Bacon Salad

• 12 fat sea scallops, muscle removed
• dash of coconut oil (any neutral oil will do)
• 1/2 lb of thick cut bacon, in 1/4″ crosscut slices (lardons)
• 1 sweet onion, small dice
• 1 large head of fresh fennel, paper thin sliced, a Benriner works wonders
• 1 Tbs of cider vinegar
• zest and sections of 1 large orange
• 1/2 tsp of red curry
• 1/2  cup slivered almonds

1. Warm the bacon to just sizling in a dash of cocounut oil, rend slowly until golden brown, remove bacon and reserve the fat, wipe out the pan.
2. Add back 1 Tbs of bacon fat heat to shimmering and add almonds. When the almonds start to toast, remove with slotted spoon and add to reserved bacon, imediately add onions to pan and sweat over medium heat until soft and starting to brown
3. stir in curry, orange zest and vinegar . Add  bacon/nut mixture, add paper thin fennel,  toss to combine, season with salt and pepper to taste, saute for about 30 more seconds, remove to non metalic bowl/dish
4. When just ready to serve, sear off the scallops in a wee bit of bacon fat over VERY high heat, DEEP golded brown on both sides is the goal, remove to four soup plates. distribute the fennel salad among four dishes and spoon over any juices from the salads. Turn the lights down low, put on some Barry White and slanky with this wicked thing.
   

If you need help? Ask. I’ll help fix it. If you want more? Ask. That’s why I’m here.

Eat like its a sport,

Chef

Get ready for Tomorrow’s Performance Nutrition Town Hall Meeting, March 2nd! Emphasis will be on pre/post workout nutrition, calorie/carb cycling, I.F. and The Top Five Supplements that will change your performance. Please check the site every day this week for upcoming announcements and schedule.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• “Thanks, J.W.”
  • Squat 10×2 @ 65% of 1 RM (30 secs rest)
  • -rest five minutes-
• ‘Intentional Grounding’
  • 3 rounds
  • 100m-60m-40m Farmers Carry, 110#/70#
  • 30-21-15 Box Jumps, 24″/20″

Dessert

Hollow Rocks, 3 x 30sec

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Train for Aesthetics!(… no really,)

CROSSFITTERS SHOULD TRAIN TO LOOK GOOD!*

“Vanity Factor” gets poo-poo’d all the time, the hell with that! It’s a ‘prime directive’ on a biological level! Ya gotta be HAWT! No kidding…

We are meant to be fast and strong, that wonderful state of affairs is required to express the genes that keep us healthy and disease free and to keep the genes that want to pluck the biologically frumpy out of the gene pool from getting a toe-hold.

We are also driven on a primary, reptilian level, to propagate the species and we MUST, therefor, give a crap what we look like. A ‘beautiful’ bird is a healthy and thereby desirable mate: a bird that can do Fran in 1:47 doesn’t mean shite on a biological level if they look like a bag o’ fertilizer.

Prior to our ability to fix all the bad biomarkers with makeup, surgery, fat burners, hair color, perfume, thighmasters, straight tequila, beer goggles, etc, the only way for a ‘bird’ to look like a hot candidate for recreation/procreation was to avoid all the sh*t that makes you sick/look like sh*t and to maximize ones potential shag-ability with moving fast under heavy loads (from the Sumerians to the Greeks to us, we know STRONG and FAST is HAWT!!).

So, yah, g’head, train/eat for aesthetics but be honest about NATURAL, WELL BALANCED aesthetics and you will find yourself executing natural movements at high intensity and living by “The Thirteen Words”: ‘eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.’ You wont be fueling your bad-ass ride by pissing in the tank. Feed the frame with what your body was DESIGNED to eat, not what man designed for eating. Does the word ‘PALEO’ ring a bell? If it don’t, you need to stay afterschool and write a thousand times: “I want it all. I will not settle.” M’kay?

If you use near perfect form in your quest for productive application of force, if you have proper recovery time, if your body is thriving and well balanced because you SMR/Foam Roll and maintain long, fluid ROM from proper stretching technique, if you focus your intentions and actions with a positive, strong, confident attitude as a foundation, your are gonna be hawter than the sun. Crazy hawt! A veritable hawtasaurus.

Aggressively strong, wickedly fast, glaringly healthy/disease free and focused like a laser beam is the most compelling, sexiest thing on earth! Really. Really, Really.

Get ready for next tuesday’s Performance Nutrition Town Hall Meeting, March 2nd! Emphasis will be on pre/post workout nutrition, calorie/carb cycling, I.F. and The Top Five Supplements that will change your performance. Please check the site every day this week for upcoming announcements and schedule.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• 3 rounds, Slow and controlled, 60 seconds rest between rounds:
  • 9 Ring Pullups
  • 7 Ring Dips
  • 5 ring Pushups

• rest five minutes

• ‘Go Long’
  • 5 rounds
  • 40m Farmers Carry, 110#/70#
  • 21 Box Jumps, 24″/20″

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Preheat:

• Check website.
  
• Be sure it’s an easy WOD before committing to your health.
• Double check to sure you’re not at the least bit tired or sore. Sleeping in is always better than sucking it up and getting it done.
  
• Make sure there isn’t something else to do so you can rationalize away coming to the gym. There must some phone call or something you absolutely have to do at the time you could be getting stronger, faster, leaner and more confident.
  
• Be sure to stay home if there is even a dusting of snow/if its raining/too windy/too cold/too hot. Remember to stay in your comfort zone at all costs. Nothing good ever comes from pushing yourself past your limits and breaking down barriers.
  
• Eat a plate of refined sugar and pure gluten. It’s so much easier than all this ‘cooking’ crap. Just stop off at the Stop & Slop and get your disease on. Longevity takes too long.
  
• Chase down  a handful of ibuprofen with a ‘diet soda’. They really do keep you lean, healthy, injury free and feeling wonderful all the time. Be sure to take an ‘energy drink’ in case there is any doubt.
  
• Avoid offers of going running, biking, swimming, hiking, etc. by telling folks you’re too sore from doing CrossFit.
• If all else fails,  come to the gym 15 minutes late and scale the workout down to lifting Kleenex boxes and doing half range of motion assisted by a forklift. If it feels heavy, it must be bad for you. Strength comes from lifting really light weights for high reps.
• When in doubt, use a thigh master, or a bicep isolation exercise. Nothing is more important than having skinny legs or a big bicep.
• Remember you can just do ‘cardio’ and some light lifting, because it’s getting you to your fitness goals just fine, right?
  
• Take water breaks between every rep during the WOD and be sure to chalk twice before every lift. The best way to get healthy is stay comfortable and take the path of least resistance. Really.
  

WOD

• ‘Cherry Pick’
  • Make coffee
    
  • Hand out copies of NY Times
    
  • Sit in easy-chairs to discuss the news of the day
  • Watch your progress scream to a halt.
    
• We might permit SOME discussion of ‘exercise’ but only as it refers to easy things that don’t make you sweat or feel uncomfortable in any way. Please bring fuzzy-bunny slippers and robe or tie dyed snuggie. There will be no reference what so ever to ‘working @#$%! hard’ or ‘doing your best’ or ‘never giving up, giving in, avoiding the hard path’.
  
• Best thing for you if your tired or sore is to just sit back and relax. The best things in life are easy. Nothing can be gained from giving everything you do 100% effort, no excuses, no backing down, giving no quarter, facing down your demons and crushing them with the iron fist of commitment to being the very best at every thing you do. Really.

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Dessert

Who is today’ s workout for? If you laughed a bit, then its not for you. You know your bringing your best every time. If it made you uncomfortable, or even pissed you off every so slightly, maybe today’s workout was  a call to arms, a wake-up call to recommit yourself to why you train in the first place. What goals are still out there to grab? What will the next three months bring you? Health? Strength? Confidence? Will what you do here bleed through to the rest of your life? Yes. Most definitely, regardless of whether you’re pushing it to be better than your best, or whether you’re just coasting. Which would you rather be? You know where you are, you know where you want to go. Now go.

The best part of what you do here is that you DO it. We have an awesome group of folks here that push themselves every day in every way and it’s a humbling sight to see. As a group you have come so far, so fast, you inspire me to be better at what I do, to fight harder and go faster. You really do give it your best, I can tell by your data, you wouldn’t be crushing your past numbers like you do if you weren’t in this 100%, for the long haul.

IF it’s not hard, if it’s not a struggle, if staying home and hitting the sofa for max time  doesn’t sound glorious? Then you’re not giving it your all. Are you getting what you wanted from your fitness? WHY not?! Look, fact is life is better when you’re strong and fast, it’s precisely what the human condition was meant to be. Life is better when you do the hard things simply because they are hard. No one ever celebrates the easy things in life. Ever give someone a ‘high five’ when you decided to blow off a workout? Ever hug the person next to you when you got off of an elliptical machine after doing 60% effort for an hour? Ever want to call and tell your friends and colleagues how easy your workout was? Ever post on your face book page how your workout left you bone dry, wanting more and not in the least bit sore?

You get out what you put in. Push the limits, push yourself. Nothing but good will come from that…

Get ready for next tuesday’s Performance Nutrition Town Hall Meeting, March 2nd! Emphasis will be on pre/post workout nutrition, calorie/carb cycling, I.F. and The Top Five Supplements that will change your performance. Please check the site every day this week for upcoming announcements and schedule.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• ‘Proper Kiwi’: A taste of the New Zealand Sectionals
  • 2km Row
  • 50 Burpee
    
  • 100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
• Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

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Get ready for next tuesday’s Performance Nutrition Town Hall Meeting, March 2nd! Emphasis will be on pre/post workout nutrition, calorie/carb cycling, I.F. and The Top Five Supplements that will change your performance. Please check the site every day this week for upcoming announcements and schedule.

Preheat:

Two Rounds:

Standard CFB Warmup

WOD

• Set up WOD Gear, then…
  Run 3 x 400m with 3 minute rest. After 3rd 400 move directly to:
  
• 5 rounds
  • AMRAP in 3 Minutes:
    5 BW Deadlifts
    5 Pullups
  • 3 minutes rest

Dessert

30 reps of Side Taps: 15#/10#, extra credit = feet raised.

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