Friday April 25, 2014

For time:
800 meter Run, then,

4 Rounds
15 KB Swings 52lb/35lb
10 KB Step Ups (with the same – single KB)

800 meter Run to finish

Olympic Wall Squat with External Rotation

Action will remove the doubts that theory cannot solve. ~Tehyi Hsieh

How to Get Better Sleep: Avoid These 10 Hormone Disruptors in the Bedroom


Posted in Uncategorized | Leave a comment

Thursday April 24, 2014

10 Rounds:
1 Tire Flip (bad form to flip a tire onto your neighbor, please watch your landing zone). (Partner up if needed)
5 DB Front Squats 45lb/25lb
7 Burpees

Rest 3 Minutes….

Then: using 1 bar / same weight
3 Shoulder Press
2 Push Press
1 Push jerk
Rest 60 seconds
4 Rounds

Action is taking the first step. Action is climbing the hill. Action combined with desire, harmonious intent, and undoubting yesfulness is invincible. Hallelujah! ~Terri Guillemets


Posted in Uncategorized | 2 Comments

CrossFit – “Pull-up Mechanics” with Kelly Starrett

Posted in Uncategorized | Leave a comment

Wednesday April 23, 2014


50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand - Do your handstands against a wall if you like… safer!

5 reps Power Snatch Each Minute On the Minute x 3 rounds (Light to moderate weight; you can always add. Train smart.)
Rest 60 seconds
3 reps Power Snatch EMOM x 3 rounds
Rest 60 seconds
1 rep Power Snatch EMOM x 3 rounds

Not everything that is faced can be changed, but nothing can be changed until it is faced. ~James Baldwin


This looks like a great Paleo “Spaghetti” with Meat Sauce.6a00d8341bf7fe53ef01a5116b4d4b970c-800wi


  1. .                 1 spaghetti squash
  2. .                 Extra virgin olive oil, for  drizzling.                            
  3. .                 Salt and pepper
  4. .                 1 tsp dried oregano

For the sauce

  1. .                 1 lb ground turkey or beef
  2. .                 1 small onion, chopped
  3. .                 4 cloves garlic, minced
  4. .                 1 tbsp coconut oil
  5. .                 1 tomato, chopped
  6. .                 1/2 jar of tomato sauce
  7. .                 1 tbsp Italian seasoning
  8. .                 Salt and pepper to taste
  9. .                 Fresh basil, for garnish


  1. Preheat oven to 400 degrees F. Using a sharp knife, cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves with the cut side up on a rimmed baking sheet. Drizzle with olive oil and season with salt, pepper, and oregano. Roast the squash in the oven for 40-45 minutes, until you can poke the squash easily with a fork. Let it cool until you can handle it safely. Then scrape the insides with a fork to shred the squash into strands.
  2. While the spaghetti squash is roasting, melt coconut oil in a large skillet over medium heat. Add chopped onion and garlic and cook for 4-5 minutes. Add ground turkey and brown the meat, stirring occasionally. Season with salt and pepper. Add the chopped tomato, tomato sauce, and Italian seasoning and stir to combine. Simmer on low heat, stirring occasionally, while the spaghetti squash finishes roasting. Serve over spaghetti squash with basil for garnish.

Credit to: Rebecca Bohl (


Posted in Uncategorized | 5 Comments

Tuesday April 22, 2014

5 min AMRAP
5 Pull ups
10 Push Ups
15 Squats

Right into: (3 minute rest period)

For time:
800 meter Run
21 Overhead Squats (Pick your own weight….sane)
21 Ring Dips or Bar Dips
800 meter Run
30 Burpees
30 Pull Ups

The secret of getting ahead is getting started.  ~Mark Twain


Posted in Uncategorized | 2 Comments

CrossFit – The Sakamotos: Healthy and Fit

Posted in Uncategorized | Leave a comment

Monday April 21, 2014

PhotoFor Time:
150 Double Unders or 400 Singles
30 Push Press 95/65
150 Double Unders or 400 Singles
30 Push Press
1000 meter Row

Olympic Wall Squat with External Rotation




One’s action ought to come out of an achieved stillness:  not to be a mere rushing on.  ~D.H. Lawrence

6 Unhealthy Habits that are as bad as smoking…

Posted in Uncategorized | 1 Comment