Friday March 27, 2015

2015 CrossFit Games Open Workout 15.5

27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

Complete workout description, scaling and movement standards (link)

Be there! Our final 2015 Open workout event…



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Thursday March 26, 2015

5 rounds for time of:
Barbell overhead walking lunges, 25 feet
15 knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.


All my life, I always wanted to be somebody. Now I see that I should have been more specific.

- Jane Wagner
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Wednesday March 25, 2015

2014 Masters Qualifier Event 3

Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders



Bacon-Jalapeño Burger Balls w/ Dill Relish & Awesome Sauce







By Melissa Joulwan at:

Serves 2-4 | Prep 10 min | Chill 20 min | Cook 25 min | Whole30 compliant

4 strips sugar-free, nitrate-free bacon
1 tablespoon grated onion (about 1/4 medium onion)
1/2 fresh jalapeno, seeds and ribs removed, minced
1 pound ground beef
3/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon paprika
2 tablespoons warm water
1/2 teaspoon cream of tartar
1/4 teaspoon baking soda

1/4 cup minced dill pickle
1/4 cup minced raw tomato
1/4 cup minced raw onion

Awesome Sauce:
1/3 cup Olive Oil Mayo
1 tablespoon Kickass Ketchup
1 clove garlic, minced (about 1 teaspoon)
1 teaspoon cider vinegar
1/2 teaspoon paprika
1/4 teaspoon ground cumin
dash cayenne pepper
1/8 teaspoon salt
1/8 teaspoon ground black pepper

NOTE: Why cream of tartar and baking soda? Traditional ground meat recipes are usually tenderized with breadcrumbs. I use a cream of tartar/baking soda combo to keep the meat light and juicy, with a nice, crisp exterior.

1. Preheat the oven to 425F and cover a large, rimmed baking sheet with aluminum foil.

2. Cut the bacon crosswise into 1/4-inch wide pieces. Place the chopped bacon in a large, cold skillet, turn the heat to medium-high, and fry the bacon until it’s crisp, about 3-4 minutes. Remove from pan with a slotted spoon and drain on a paper towel. Pour the grease out of the skillet, leaving whatever clings to the pan, and place it back on the heat.

2. Add the onion and jalapeño to the pan and sauté until the jalapeño is soft, 2-3 minutes. Set the pan aside until the veg are cool to the touch.

3. In a large bowl, place the ground beef, salt, pepper, paprika, bacon, and the vegetables from the skillet. In a small bowl or measuring cup, mix the water with cream of tartar and baking soda. Pour into the bowl with the meat and mix until all the ingredients are evenly distributed. Cover and refrigerate at least 20 minutes and up to overnight. Meanwhile…

4. Make the relish. Mix all the minced ingredients together in a small bowl and set aside.

5. Make the Awesome Sauce. Mix all the ingredients together in another small bowl and refrigerate until it’s time to eat.

6. Remove the meat dough from the fridge. Moisten your hands with cold water and shake to remove excess. Measure a rounded tablespoon of meat and roll into a ball between your palms, then gently flatten it a little bit so it’s almost like a mini burger patty (that will make it easy to top with relish later). Line up the meatballs on the prepared baking sheet, about 1/2 inch apart. Slide the meatballs into the oven and bake for 15-20 minutes, until browned and cooked through.

7. Serve immediately, topped with a little relish and a drizzle of Awesome Sauce. NOTE: Dave wanted me to tell you that you can make Crispy, Oven-Baked Sweet Potato Fries at the same time as the meatballs so you can have an entire “junk food that’s not at all junk food” meal. Same temperature, same timing… no wonder burgers and fries are a classic combination.

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Tuesday March 24, 2015

2014 Masters Qualifier Event 1 IMG_2407

1-rep-max clean

Then, 2014 Masters Qualifier Event 4

For time:
100 pull-ups
100 wall-ball shots, 20-lb. ball

Rest as needed between the clean and the couplet.



There are lots of people who mistake their imagination for their memory.

- Josh Billings
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Monday March 23, 2015


9-7-5 reps for time of:
Squat snatches


In order to succeed, we must first believe that we can.

- Nikos Kazantzakis
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Sunday March 22, 2015

Rest and Recovery Day…



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Saturday March 21, 2015


8AM – Adams Park Pool

photo 2-4

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