Sorry for the no post yesterday I guess time just got away from me. Were going to have fun today i got a good W.O.D. in store for us. So bring your A game today !!! Oh and by the way if you haven't seen it check wodclub.com. its pretty cool and they are doing a Crossfit competition in January if anyone is down ! fun stuff !!
Its Monday and Im back and ready to my work out on. I hope you all had a great Thanksgiving. Im looking forward to catching back up with you all after the holidays. Ok and now on to today's W.O.D.s
Crossfit 10 am and 4:30 pm
3 rounds for time
15 cal on bike 10 burpees 20 air squats 20 kb deadlifts 10 kb push press 200 m run
Crossfit Gymnastics Basics
3x8 muscle ups (negative) 3x15's back lever 3x30s handstand holds
followed by 4 rounds for time
5/5 1 arm KB clean and jerk 200 m run 15 toes to bar
Just got done with a wod at crossfit genesis here in Roseville. Just letting you guys know your not the only one working out.
W.O.D. for time
800 m run
3 rounds of
20 kettlebell swings
20 walking lumges
800 m run
Happy thanksgiving crosfitters !hope you had a great thanksgiving ! Challenge of the day, be greatful, have fun and drink lots of water ! See you guys n girls soon !!!
Sorry for the late post everyone. Im doing this on my phone because I forgot the laptop. If it's not as clear as I want it just text me if anyone has any questions
w.o.d.
15 minute amrap
15 calories on the bike
15 kettlebell swings
5 push press
15 sit ups
5 hang power clean
Since todays our rest day i want to challenge everyone to do either a handstand or an overhead squat anywhere today. it can be a freestanding handstand or up against the wall or any type of variation. that goes for the overhead squat too, it can be with anything overhead. I dont care if its a broomstick or a weight. If we cant do overhead squats yet a regular squat will do. you can send them to my email @ jmv2223@yahoo.com or to my phone. I'll post them up on either later today or tomorrow. Thanks y'all !!!
5x5 deadlift Today were going to work on our strength. First we'll do a 5x5 deadlift and then a small metcon to burn the calories and work the core ! Whoop Whoop ! It'll be a nice work out day today. See you guys soon !
followed by
6 rounds with a 1 minute break between rounds
10 hang power snatch
20 sit ups
Crossfit Gymnastics W.O.D.
2x30 push ups
2x25 ring rows
3x15 L sit hold
Then
3 rounds for time
40 double unders
18 deadlifts
40 wall balls
Snack of the day
Guacamole Deviled Eggs
Ingredients
4 eggs, hard-boiled
1 avocado
2 tsp hot sauce
1 tsp lemon juice
sea salt (optional)
freshly ground black pepper
Instructions
Peel hard-boiled eggs and cut in half length-wise. Spoon out yolks into a small bowl.
Mash yolks with avocado, hot sauce and lemon juice. Season with sea salt and freshly ground black pepper to taste.
Refill egg whites with the yolk mixture.
I wonder what kind of building 344 Crossfiters could move ? check these people out ! bad ass ! We can do anything !
LOL ! watch how Bill Gates pulls his hips through on this jump !
What are your beliefs, remember the mind is very powerful. You can do anything if you believe you can and follow through !
Since Mondays W.O.D was so brutal we need to have a good rest and refuel day to get ready for Wednesday. Your body with thank you ! I'm going to put up a whole days worth of paleo meals. Try it out and see how good we can be on our diet today or make up your own meals that might work best for you
challenge for the day
Have a perfect diet. Or as close as you can get to it
Breakfast Baked Eggs in Bacon Rings Ingredients
6 strips nitrite/nitrate free bacon
melted bacon fat for brushing tins
4 eggs
1 small to medium tomato, cut into 4 (1/2 inch) slices
1/3 cup onions, chopped
3-4 white button mushrooms, chopped
1/2 tsp freshly ground black pepper
Instructions
Preheat oven to 325℉.
Cook bacon in a skillet over medium heat until it begins to shrivel (about 3 minutes). Remove bacon from pan and set aside.
Discard all but a shallow film of bacon fat in the bottom of the skillet.
Brush 4 cups in a muffin tin or 4 small ramekins with bacon fat from the pan.
Add chopped onions and mushrooms to hot pan with remaining bacon drippings in the skillet and cook over medium heat until softened.
Meanwhile, place a tomato slice in the bottom of each cup. Circle the inside of each cup with 1-1/2 strips of bacon.
Break an egg into each muffin cup and season with pepper.
Add sauteed mushrooms and onions over the egg.
Fill any unused tins with water to protect from burning.
Bake in the oven for 20 minutes.
To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates.
Cook bacon and crumble, grill chicken and dice (or dice ham).
Wash and chop vegetables.
Divide lettuce between two plates, top with vegetables, eggs, avocado and meats.
Top with Simple Salad Dressing.
Snack
Bananas with Almond Butter and Coconut
Ingredients
1 large banana
2 Tbs almond butter
2 Tbs coconut milk
Instructions
Slice banana and divide between two small bowls.
Top with almond butter and coconut milk.
Dinner
Baked Salmon
Ingredients
1/2 lb salmon (wild caught)
1 Tbsp pecans
1 tsp rosemary
sea salt
olive oil
Instructions
Preheat the oven to 350 degrees.
Add a bit of olive oil to a baking pan, coat well.
Lay the salmon in the pan skin side down.
Chop the pecans.
Sprinkle the pecans, rosemary, and sea salt over your fish
Bake for 12-15 minutes.
Good luck everyone i know you can do it. try it out and let me know what you think. Let me know if you get a perfect day or one solid meal. Either way keep up the good work everyone.
check this out this is his pace for a marathon !!! crazy !!!
Holy cow check out this guys flexibility, body control and pure strength !
try and watch this and not smile. This is just a funny video check it out !
Hope you had a great weekend everyone ! i wanted to start Monday off by saying thanks ! thanks for all your hard work and thanks for pushing so hard ! I wanted to encourage everyone to show a little extra gratitude today. I think sometimes we all lose track of how lucky we all are. Lucky that we have the luxury to work and play and have fun every day. I'm greatful for my job and all my clients and friends. Thanks again for kicking ass y'all !!! Today we have a gratitude challenge, list 10 things weather in your head or on paper that your grateful for. You can even leave them in the comments. I'd love to see them. Have a great day everyone !
crossfit 10 am 430 pm
Todays wod is a little tricky. The way it goes is you have 20 minutes to do all the work listed below. When time starts you have to do 2 miles on the bike then 30 kettlebell swings. With the remaining time you get as many rounds in of pull ups, overhead squats and kettle bell high pulls. your score is the amount of rounds you can get in with the remaining time. 20 min amrap buy in :
2 miles on bike
30 kettle bell swings rounds of :
7 pull ups
14 overhead squats
21 kettle bell high pulls
11 am gymnastics wod
A) Not for time:
4 x :20 second hollow body holds
3 x 15 push ups
4 x :15s ring support hold
3 x :20 second handstand hold ( chest to wall )
B) For time:
30 KBS 24/16kg
20 Back squats 95/65
15 knees to chest ( Strict)
Run 1 km
Snack of the Day
Better-Than-Store-Bought Apple Chips
Ingredients
2 cups unsweetened apple juice (if possible, juice your own from about 5-6 large apples)
1 cinnamon stick
2 large apples
ground cinnamon
Instructions
In a large pot over high heat, combine apple juice and cinnamon stick. Bring to a low boil.
Remove top and bottom of apple and slice crosswise to make 1/8 thick “chips.” Discard any seeds.
Carefully drop apple slices into boiling juice and cook 4-5 minutes. Apple slices will appear translucent.
Use a slotted spoon to remove apple slices from juice and place on a clean cloth towel. Pat dry.
Place dried apple chips on a wire cooling rack placed on a cookie sheet (this will catch any drips).
Bake 30-40 minutes until apple slices turn golden brown and are almost dry to the touch.
now for the videos !
This first video is about gratitude.Its from Deepak Chopra. check it out !
This second video is Damien Walters. Its jsut a sweet video I found of this guy doing CRAZY stunts !
Nice work yesterday everybody. I know the mini murph was hard but you guys stuck it out and finished it. As you know i like preaching about the paleo diet. Im going to put up a couple of videos better explaining the paleo diet and why its important. The last video I really like because it shows no matter what we do or where we do it we should have fun with it and thats what lifes about. Love it, embrace it and cherish every moment. Live in the now !
Hope you like the video and have an awesome day everyone
800 M run 50 push ups 100 sit ups 150 air squats 800 M run
11 a.m. Gymnastics Basics
5x5 Back Squat followed by
21-15-9 handstand push ups ring dips burpee box jumps
I just wanted to put up a few different videos to show how amazing the body is. The body can be trained to do anything ! Don't lose sight of that. Whenever things get hard or frustrating just remember your mind will take you to your goals and the body will follow. anything is possible !
I wanted to start today's blog off by saying thanks to all my athletes and friends who come in and bust their ass in the crossfit classes. I know crossfit can get hard and sometimes when your not where you might want to be right now physically it can get frustrating. But you guys and girls stick with it. You continue to come in every day and put yourselves on the line and do the work. You believe in me that I know what I'm doing and trust me to help you get to your goals. Thank you for that. Thank you for pushing so hard every day. It gives me inspiration and strength. The heart and courage you show everyday just coming in and doing the unknown is a huge step. Not too many people will do crossfit. People say its too hard orI'm too old or I'm too out of shape. You all come in and prove them wrong every single day. I know in time everyone will hit their own personal goals. And I want everyone to know I'll be there every step of the way. Weather its just being in better shape and to stay healthy or to be an elite athlete I'll be there doing the best I can to get you there. Thank you for everything and thank you for making this job a reality for me. I appreciate all your hard work.
Now on to the fitness stuff
Today is our rest day so I'm going to give you all a little challenge. The challenge is this, I want you to try and drink your body weight in ounces for the day. Now there's a few different options we can do here. We can go as hardcore as we want. Here are the different challenges :
drink your body weight in ounces of water for 7 days
drink half your body weight in ounces for 7 days
drink your bodyweight in ounces of water for 3 days
drink half your body weight in ounces for 3 days
Here's a video about how important water is to the body if you have 10 minutes to spare check it out !
Have a great day everybody and ill see you all Wednesday !
Competition Training
800 meter run
15 muscle ups
30 hand stand push ups
15 burpee box jumps # 24
30 kettlebell snatch # 53
15 overhead squats # 135
30 toes to bar
800 meter run
wait 3 + hours
5x2 clean and jerk
Food for Thought
Paleo Pizza !
1 cup almond flour
3 Tbs almond butter
2 eggs, beaten
1/2 tsp sea salt
3 tsp olive oil, divided
1/2 cup yellow onion, diced
4 mushrooms, sliced
1 large Italian sausage, cut in 1/2" slices
2 cloves garlic, minced
1 red pepper, diced
1/2 cup marinara or tomato sauce, with no sugar added
1/2 tsp dried oregano
1/2 tsp fennel seed
1/2 cup cherry or grape tomatoes, sliced in half
Instructions
Preheat the oven to 350℉.
Mix almond flour, almond butter, eggs and sea salt in a small bowl.
Cover a baking sheet with 2 tsp olive oil, then spread the mixture over it, making a 1/4" thick crust. Bake for 10 minutes.
Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside.
