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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Run 200m
2 rounds Cindy
Run 200m
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• ‘Nancy’
  • 5 rounds
  • 15 Overhead Squat, 95/65
    
  • Run 400m
    
• record time and loads to comments
  

Dessert

• 3 rounds Partner Med Ball Toss 5 x 5 x 5 x 5
  

Food for Thought:

“There is nothing in the world more helpless and irresponsible and depraved than a man in the depths of an ether binge.”
by Hunter S. Thompson

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Quadrupedal Movement Mashup of Love, Dig it baby!
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• ‘Ring Toss’
  • Run 600m
  • 15 Push-Press @ 75% 1rm
  • Run 600m
  • 12 Push-Press @ 75% 1rm
  • Run 600m
  • 9 Push-Press @ 75% 1rm
  • Run 600m
• record time and loads to comments
  

Dessert

• 3 max hold planks
  

Food for Thought:

“Keep your blood clean, your body lean, and your mind sharp”
by Henry Rollins

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Preheat:
Group Warmup

5×4 Tea Cups
10 Pass-Throughs
C-Spine ROM
Quadrupedal Movement Mashup of Love, Dig it baby!
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• ‘Tabata This’
• 8 rounds of each movement followed by one minute rest.
• Row (calories)
• Squat
• Pull-Up,
• Push-Up
• Sit-up
• Score: total of each movement’s lowest individual round score.
  

Dessert

• It’s friday, EAT!
  

Food for Thought:

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
by Coach Glassman

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Food for Fuel:

Sausage, Prawn and Sage Fritata-Strata

• 1/2 pound bulk breakfast sausage (I like venison sausage, but YOU make the call…)
• 8 large shrimp, peeled and deveined and cut into rough 1″ pieces
  
• 1T chopped garlic
• 1 medium sweet onion small diced, Vidalia or Maui
• 1T coconut oil or bacon fat
• 8 thick PaleoPancakes*, chilled and cut into 1″ cubes (good leftovers!)
  
• 1T finely chopped fresh sage
• 1T rough chopped flat leaf parsley
• zest from one lemon
• 1/2 cup toasted pecan pieces
• 1/2 cup pepitos (roasted pumpkin seeds)
• 6 large eggs, beaten lightly
• 1  cups strained coconut milk
• 1/2t sea salt

1. Preheat oven to 350
2. In a medium nonstick oven safe pan over medium high heat, cook the sausage until browned, stirring to crumble. Remove sausage with a slotted spoon and immediately add the shrimp, cook until rich pink and firm, remove with a slotted spoon and immediately add garlic: cook until starting to brown then add onions and cook until translucent and soft, about 5 minutes, remove pan from heat.
   
3. Mix the beaten eggs and coconut milk, season with sea salt , add the sausage and shrimp back to pan and add remaining ingredients and gently combine.
   
4. Pour egg mixture over goodies in the pan and heat over high heat until it starts to bubble, then right into the oven. Bake until deep golden brown, it’s done when a sharp knife comes out clean from the center.
5. Let cool 5 minutes in the pan then slide out onto a serving dish.
   
6. The leftovers make a KILLER dinner, just add a pile of of your favorite greens and a whopping spoonful of your favorite paleo salsa and you shall rock.
   

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

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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
400m run
10 V ups
30ft of Heel Grabs
30ft of Lateral Lunges
30ft of Monster Walks
10 Snatch Grip Deadlift
10 Snatch Grip High Pull
10 Heaving Snatch Balance

WOD

• Deadlift 3-3-3-3-3
  
• -rest 5-10 minutes-
  
• ‘Shifting Plates’
  • 200m run 45#/25#
    
    • 30 Squats, 45#/25#
  • 200m run, 45#/25#
    
    • 21 Squats, 45#/25#
  • 200m run, 45#/25#
    
    • 15 Squats, 45#/25#
• Record total time to comments
  

Dessert

• 30 Toes-2-Bar
  

Food for Thought:

“Work capacity is to fitness what location is to real estate”
by Coach Glassman

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Food for Fuel:

Paleo LemonLime Pecan Tassies

• 6 egg yolks
• 1/4 cup rich honey, chestnut or wildflower
• Grated zest of three limes
• Grated zest of two lemons
• 1 Tbs Grated fresh ginger
• 1/3 cup of lemon juice
• 1/4 cup lime juice
• 6 tablespoons virgin coconut oil
• ******************************
• 2 cup of raw pecans
• 1/4 cup apple sauce
  
• 1/2 cup of melted virgin coconut oil
• 2-4 teaspoons lemon zest
• 2 eggs
• 1 teaspoon sea salt
• 1/4 tsp cinamon
• 1 tsp tahitian vanilla paste

1. In a medium stainless steel or enamel saucepan, whisk together the first five ingredients until light and creamy
2. Add the the coconut oil, breaking it into small clumps as you drop it into the pot for even melting. Then add the juices.
3. Cook, whisking over medium heat until the coconut oil is melted. Continue to cook until the mixture thickens and you start to see a few bubbles popping at the surface.
4. Remove from heat, and scrape into a fine sieve set over a bowl. Strain the curd, gently stirring if needed.
5. Refrigerate for several hours to thicken. Will keep about one week in the refrigerator.
6. 1-Preheat the oven to 400 degrees.
7. Place the almonds and the pecans in a food processor. Grind them into a medium fine “flour”. You don’t want to turn it into a nut paste, so don’t over do it. There will still be little chunks here and there.
8. Add the rest of the ingredients and pulse until combined.
9. Evenly spread the nut batter into a greased 8 by 8 pan. Place in the middle of the hot oven. It will take between 15 to 18 minutes to cook. It may puff up as it cooks, but don’t worry, it won’t stay that way once you take it out of the oven. When the top is lightly brown, and a toothpick comes out clean when stuck in the middle, it’s done.
10. Cool completely, then spread one recipe of lemon curd on top. Let set in the refrigerator for at least several hours. The curd will continue to set for a few hours or even overnight. Cut with thin, warm knife into 2×2 pieces. Yum

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

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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:

“Work capacity is to fitness what location is to real estate”
by Coach Glassman

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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.