Hand stands & Muscle ups

CrossFit is three equal parts. Conditioning… Olympic lifting… and Gymnastics. So why do so many CrossFitter’s forget about the last? Maybe because it’s difficult and technical. Either way today we are going to dive right in to hand stands & muscle ups. Here is a video from this past weekends CrossFit Level II course at the USD strength and conditioning center in San Diego, CA.

1 Hand stands
3 Muscle ups
3 Burpees
10 min AMRAP
Max effort Push up/Air squat 2x minute

Brian Gubernick 2009 Athlete of the Year

Brian Gubernick
A.K.A  “B.G”
Dedication. Discipline. ConsistencyAOY Gub

I would like to congratulate B.G for his achievements in the classroom in 2009. He is the most consistent student we have and it shows in his numbers. Always coming in the top 3 and never missing a class Brian is a leader in all 3 categories (gymnastics, Olympic lifting, conditioning) Check out some of his numbers: Fran 3:31 Cindy 25  Helen 8:53 Jonny Boi 22:54
Brian is training for the sectionals in March and is considered one of our “Elite” athletes.

Chicken & Asparagus Omelet

chx and asp omletINGREDIENTS:

1 Whole Egg

2 Egg Whites

1 oz Cooked Chicken Breast

½ oz Mozzarella Cheese (optional)

1 Medium Tomato (optional)

1 Fresh Green Onion (optional)

1 Navel Orange

5 Medium Fresh Strawberries

Fresh or Dried Herbs (to taste)

Sea Salt & Fresh Ground Pepper (to taste)


1. Cook chicken breast as desired (grill, bake, poach) then shred or chop

2. Cut & gently cook fresh asparagus (blanch or microwave) TIP! Blanch: Cook in boiling water until medium & still bright green (5 min) : Remove from boiling water directly into bowl of ice water  : This will stop the cooking to maintain crispness & vitamins

3. Whip together egg & egg whites, season with herbs, S & P

4. Pour into preheated sauté pan & allow to “set” about 2 minutes

5. Add cooked chicken & asparagus

6. Fold over ½ omelet on itself & finish cooking

7. Garnish with fresh green onions, tomato & mozzarella cheese

8. Serve with fresh strawberries & navel orange

Ground Beef & Lettuce Wrap

beef letuce wraps

Courtesy of the Body Balance Diet.


3 oz Lean Ground Beef

Butter or Romaine Lettuce Leaves

Yellow or Sweet Onion

Fresh or Dried Herbs (to taste) Sea Salt & Fresh Ground Pepper (to taste)


1. Fry ground beef with herbs, S & P / drain, then set aside

2. Shred or chop onion & fry in same pan

3. Arrange lettuce leaves, divide meat, onions & fresh herbs

Grilled Shrimp Ceviche

grilled shrimp ceviche

Courtesy of the Body Balance Diet.


4 oz Grilled Shrimp (Steamed optional)

½ Sweet Onion

1 Tomato

½ Cucumber

1 Avocado

1 Jalapeno

Fresh Cilantro

Fresh Lime

Sea Salt & Fresh Ground Pepper (to taste)


1. Cook shrimp as desired

2. Chop onion, tomato, cucumber, avocado & jalapeno

3. Combine ingredients in bowl with chopped cilantro, lime juice, S & P

"22 Caliber"

Warm Up: 1000 m Row
Burgener Warm Up

Skill: Front Squats

Work:  3 Rounds For Time of:
22 Overhead Walking Lunges 45#/25#
22 Sit Ups
22 Front Squats 95#/65#
22 Push Press 95#/65#
22 Burpees


Mince Kebabs with Satay Sauce

500g mince meat, beef or lamb
1 white onion, grated
2 garlic cloves, finely grated
½ tsp ground ginger
1tsp chilli flakes
1tbs olive oil
2tsp curry powder
½ tsp turmeric

Satay Sauce:
1 small white onion, grated
2 garlic cloves, grated
1tbs oil
¼ cup almond butter
¼ cup coconut cream
1tbs soy sauce (optional)
Chilli flakes


Pre-heat a grill to medium heat.

Place all kebab ingredients into a medium size mixing bowl, combine well.

Roll mixture into small sausage shapes, thread onto a skewers and place on grill for 5-6 minutes or until cooked through.

To make the almond sauce, place the oil, onion and garlic into a pan and fry on low heat for 5 minutes or until slightly browned.

Add almond butter, coconut cream and soy sauce, stir consistently until thickened. Remove from heat and stir in a desired amount of chilli flakes. Leave to cool slightly and remove excess oil.

To serve, place kebabs on some salad leaves and spoon satay sauce over the top.

Bought too many tomatoes and avocados?

Breakfast – Spinach and egg white omelet with roasted tomatoes

Snack – Avocado rolls (chopped avocado w/ your choice of added veggies dressed with lemon juice wrapped in lettuce)

Dinner – Pan-Seared scallops with roasted tomatoes and fresh basil
desired (recommended: Mashed or pan-fried slices)

Orange-Glazed Salmon Fillets with Rosemary over Sweet Potato

Yield: 4 servings

4 6oz salmon fillets
Ground black pepper
cooking spray (evo in spray bottle)
2 tbsp minced shallots
½ tsp chopped fresh rosemary
¾ cup fresh squeezed orange juice (~2 oranges)
1 tbsp organic honey (thinned like maple syrup)


1. Cook fillets on skillet over medium-high heat for ~2 min on each side or until desired doneness. Remove from pan.
2. Saute’ shallots in the skillet ~30 seconds. Add juice and honey, cook ~1 min. Return fillets to pan, cooking ~ 1 min on each side.
3. Plate over sweet potatoes cooked as desired (recommended: Mashed or pan-fried slices)

Lime Zest Chicken w/ Avocado Salsa

Yield: 4 servings

2 tbsp minced fresh cilantro
2 ½ tbsp fresh lime juice
1 ½ tbsp EVO
4 (6 oz chicken breast)
cooking spray (EVO in a spray bottle)

1 cup chopped plum tomato
2 tbsp finely chopped onion
2 tbsp fresh lime juice
ground pepper
1 avocado, peeled and chopped

Combine cilantro, lime juice and EVO in a bowl to marinate chicken breasts. Marinade ~3 min. Heat and spray a grill pan (for those beautiful grill marks) or a sauté pan. Cook chicken ~6 min on each side or until done.  Plate and cover with about ¼ cup salsa.

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