1025 #s

One thousand twenty five pounds, 1025 pounds, 1025 #s. No matter how you look at it, it’s a lot of weight. That astonishing CrossFit Scottsdale record belongs to Dave McDonald a 23 year old Newbee from Pittsburgh. This is the first time we have done the total as a team here at CFS and Dave set the bar pretty high. Doug followed up close with 985 #s and Newbee Brady with #955. Great job guys. Now go run a mile…
CrossFit pix August 09 589

Hurt Vs Injured

If you can still play your not injured your hurt, my freshman Football Coach,Coach Skinner use to tell us. My son in the photo below is hurt not injured. If your muscles are soar and your gluteus maximus feels like its beenthrough a meat grinder your neither, your soar. Know the difference. It will keep you from getting injured. Every day I wake up on pins and needles from my plantar fasciitis, my hip from the plantar and now my groin from something. It’s all part of training, living and growing up and older. Take care of it using common modalities. Ice, Epsom salt, sleep and food. If something feels like it’s persistent pain write down the date, what it feels like how bad it feels and take note of it. Otherwise put some dirt on it and get back to work.

kanon hurt toe

The CrossFit Total

3 attempts @ MAX #

Back Squat
Dead Lift
Shoulder Press

There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it. Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program. When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight. So the conversation focused on a way to work more strength into the program while maintaining the CrossFit approach to it. 

By Mark Rippetoe

"Annie are you okay?"

Warm Up

500 meter row PR

Stretch/Leg Drills

“Annie”

50 Double Unders/ 50 Sit Ups

40 Double Unders/ 40 Sit Ups

30 Double Unders/ 30 Sit Ups

20 Double Unders/ 20 Sit Ups

10 Double Unders/ 10 Sit Ups

For Time

…Then back up again NOT for time

Recipe: Chicken Roll Ups

Here’s a fun way to jazz up your chicken and for those who are avoiding grains, its a great substitute for breaded chicken.

Ingredients:

1 chicken breast (ounces accoding to needed protein blocks)

1 tbsp avocado

1 tbsp salsa

1/4 cup ground almonds

1/3 tsp olive oil

Directions:

Heat oven to 350 degress

Pound out the chicken to about an 1/4 inch thick.  Place the avocado and salsa in the middle of the chicken breast.  Roll the chicken up over the avocado and salsa.  Hold in place with a toothpick.  Coat chicken with the olive oil and roll the chicken in the ground almonds, coating it on all sides.  Place chicken in a lightly greased pan and bake for 20-25 minutes depending on the thickness of the chicken.  Serve with veggies and or olive oil to round out your blocks.

1 serving = 5 fat 5 protein (if you are using 5 oz of chicken breast) and 1/3 block carbohydrate

Adjust fat down by adjusting the amount of ground almonds and avocado.

Enjoy!

Post your feedback and suggestions to comments.

Recipe: Chicken Roll Ups

Here’s a fun way to jazz up your chicken and for those who are avoiding grains, its a great substitute for breaded chicken.

Ingredients:

1 chicken breast (ounces accoding to needed protein blocks)

1 tbsp avocado

1 tbsp salsa

1/4 cup ground almonds

1/3 tsp olive oil

Directions:

Heat oven to 350 degress

Pound out the chicken to about an 1/4 inch thick.  Place the avocado and salsa in the middle of the chicken breast.  Roll the chicken up over the avocado and salsa.  Hold in place with a toothpick.  Coat chicken with the olive oil and roll the chicken in the ground almonds, coating it on all sides.  Place chicken in a lightly greased pan and bake for 20-25 minutes depending on the thickness of the chicken.  Serve with veggies and or olive oil to round out your blocks.

1 serving = 5 fat 5 protein (if you are using 5 oz of chicken breast) and 1/3 block carbohydrate

Adjust fat down by adjusting the amount of ground almonds and avocado.

Enjoy!

Post your feedback and suggestions to comments.

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