"Alaskan Assassin"

Here is the WOD for the CrossFit games sectionals in Alaska. The workouts are usually kept a secret until the day before. Regardless of how competitive the participant, the beauty of events like this challenge–and the Sectionals this year–is the inspiration to all involved to train harder. It’s about making new friends and being a better CrossFitter, and person, for the experience.                                     6 PULL UPS/6 RING DIPS/500 METER ROW/6 THRUSTERS  135/#95        4 ROUNDS FOR TIME:



Aloha January Run Challenge Winner


Congratulations to Ted for winning the Aloha January Run Challenge and the 3 days/nights trip to Kaanapali, Maui. Ted logged 40 miles after class and a total of 100 miles in the month. Ted also completed his very 1st marathon without ever running more than 6 miles. His dedication and desire is also bieng recognized as our Co- athlete of the month.
“You have become a Firebreather faster than anyone before, continue to progress and get better at everything you do.” Coach.

That's my "WEAK" side

Warm up
Single leg jump rope 25×4 each side
Lunge 4×10 each side
High jump 10×2 each side
Box jump
Soccer kick
Step up
Kettle Bell
High pull
5x reps of everything 3x rounds
800 Meter run



30 Burpees

Attention all CrossFit Scottsdale students in a attempt to keep moral high during these stressful times prior to and immediately after a WOD we have invented a completely original concept. If you don’t say hi to someone you have never seen before on the floor you will drop and do “30” burpees. I know…. who was the creative director behind this? Chris Spealler Level II Coach and owner of Park City CrossFit  http://www.crossfitpc.com/CrossfitPCBiosChris.html.

Weekend Recipe

There are some great Paleo/Zone  friendly recipes in non-paleo/zone places! 
Check this one out courtesy of Simply Recipes.com

Stuffed Zucchini with Turkey Sausage Recipe


  • 1 zucchini about 12 inches long, or 6 medium ones
  • 3 tablespoons olive oil
  • 1/2 cup chopped onion
  • 3 cloves garlic, minced
  • 1/2 cup chopped mushrooms
  • 2 tablespoons dry white wine
  • 1 pound ground turkey
  • 2 diced tomatoes
  • 3 tablespoons chopped fresh basil
  • 1 teaspoon chopped fresh rosemary
  • 3/4 cup grated Parmesan cheese
  • 1 egg, lightly beaten
  • 2 teaspoons salt
  • 2 teaspoons pepper


1 Cut zucchini in half lengthwise. Scoop out insides, leaving shells about 1/4 inch thick. Reserve about half of the insides.

2 Heat 2 Tbsp of olive oil in a skillet on medium high heat. Sauté onion and garlic until soft. Add mushrooms and reserved zucchini insides, and sauté another 2 minutes.

3 In a separate skillet heat a Tbsp of olive oil on medium high heat. Add the ground turkey. Lightly brown the turkey, stirring only occasionally. After the turkey browns on one side, stir it so that it has a chance to brown on other sides. Cook until the ground turkey is lightly browned, about 6 minutes. Stir in the onion and mushroom mixture from the other pan. Add the wine. Stir in tomato, basil and rosemary and cook 1 minute longer. Drain any excess fat. Remove mixture from heat and set it aside.

4 When mixture has cooled, add cheese, egg, salt and pepper. Fill zucchini shells with mixture. Fill a baking pan with 1/4 inch of water. Place filled zucchini halves in pan and bake at 375 degrees for 40 minutes, until golden brown. Remove zucchini from pan and serve while hot.

Serves 4.


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