Wednesday October 1, 2014

For time:
50 Pull-ups
50 Push-ups
50 GHD sit-ups
50 Back extensions
200m Farmer Carry 45/35#
50 Box jumps

Man is the Only Animal that Blushes. Or needs to. ~Mark Twain

Chest up in the thruster with Margaux Alvarez – [video]

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Why I LOVE CrossFit

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Tuesday September 30, 2014

Complete as many rounds as possible in 15 minutes of:
5 Dumbbell squat snatches (Right arm)
5 Dumbbell squat snatches (Left arm)
30 double-unders

Sumo Dead Lift
9 rounds x 1 rep – Work up to a heavy single.

In all men is evil sleeping; the good man is he who will not awaken it, in himself or in other men. ~Mary Renault

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Movement Demo – The Power Snatch

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Monday September 29, 2014

Nasty Girls
3 Rounds
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95#

I’m a slow walker, but I never walk back. ~Abraham Lincoln



Ingredients for Paleo Avocado Bacon Sliders
1 large sweet potato
1 pound (454 grams) ground beef
2 garlic cloves, minced
1/2 teaspoon (2.5 grams) salt 
1/4 teaspoon (0.5 grams) black pepper
1/4 pound (115 grams) bacon
1 red bell pepper, sliced
1/2 onion, chopped
1 avocado
1/2 tablespoon (22 mL) lime juice
Olive oil or fat of choice for cooking
1/2 head romaine lettuce

Directions for Paleo Avocado Bacon Sliders
1. Preheat the oven to 400°F (204°C).
2. Wash the sweet potato and cut into 1/2 inch (1.27 cm) slices.
3. Line two baking sheets with foil or parchment paper, lightly coat one with olive oil or fat of choice and lay out the sweet potato slices. You will need 12 slices. Lay out the bacon on the other sheet.
4. Bake both for 20−25 minutes. Flip the bacon and sweet potatoes halfway through. While the sweet potatoes and bacon cook prepare the burgers, bell pepper and onions, and smash the avocado.
5. In a medium bowl combine the ground beef, minced garlic, salt and pepper and form into six patties.
6. Heat olive oil or fat of choice in a large skillet over medium heat and add the patties. Cook for about 5 minutes on each side.
7. Heat olive oil or fat of choice in a separate small skillet over medium heat and cook the bell pepper and onions until soft and slightly charred.
8. In a medium bowl smash together the avocado and lime juice. Add salt and pepper to taste.
9. Assemble each slider by topping a sweet potato slice with lettuce, a burger patty, bacon, smashed avocado, bell pepper and onions and another sweet potato slice.

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Sunday September 28, 2014


You can’t escape moral judgment through a legal loop hole. ~Michael Josephson


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Saturday September 27, 2014

40 One Legged Squats
40 Double Unders or 120 Singles
400 meter run
30 Kettlebell Swings (players choice)
30 Ball Slams
400 meter run
20 Burpees
20 Dips
400 meter run
Tire Flips
10 Chest To Bar Pull Ups
400 meter run

Reputation is character minus what you’ve been caught doing. ~Michael Iapoce


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