CrossFit Workout – Friday 01/20/2017
For time 1200 meter row then 3 rounds of 21 thruster 45/35 100 single unders 50 double unders then 800 meter row
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January 2017
CrossFit Workout – Thursday 01/19/2017
4 rounds, not for time KB Turkish Get-up 5R & 5L 30 1-arm KB swing rest as needed between rounds. Increase weight each round, swing same KB used in each round. Warmup: 1000 meter row, 60 ball slams, 30 pull-ups, 20 ring dips, 10 slow, strict inchworms, partition any way. Mobility: Coach’s Choice AfterWOD: Coach’s
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CrossFit Workout – Wednesday 01/18/2017
Strength or Skill: Barbell front rack lunge 5R+5L WOD/Conditioning: A nasty little air squat & burpee combo
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CrossFit Workout – Tuesday 01/17/2017
Skill or Strength: Clean & jerk WOD: EMOM for 10 minutes 5 power cleans + 1 jerk 135/95 AfterWOD: 3 programmed stretches, on whiteboard
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Bill & Staci’s Paleo/Zone Kitchen – Paleo Mayonnaise
We make a batch of paleo mayonnaise just about every week. It’s a great base for all sorts of sauces and salad dressings, as well as for egg salad and chicken salad recipes. Don’t be afraid of healthy fats. While this recipe might take a few practice runs before you get the consistency just right,
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CrossFit Workout – Monday 01/16/2017
1 – 500 meter row sprint, max effort, for time 2 – 4 rounds, for time, of 3 chest to bar weighted pull-up 6 chest to deck strict pushup w/plank jack 9 deadlift 135/95 12 weighted situp 3x then 300 meter row AfterWOD: 100 air squats, for time Sneak Peek for the Week: Tuesday: Power
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Kale Chips – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/hSlnUv9NoXk” video_title=”1″][vc_column_text]Watch how easy it is to make home made Kale Chips for a fraction of the cost of the ones you find in the grocery stores. Staci and I spend a few hours each week preparing Paleo Zone meals in advance for the week. Paleo refers to the nutritional quality and Zone refers
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Lobster tails at home – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/ScHNPxB66BQ” video_title=”1″][vc_column_text]If you love lobster tails but don’t know how to cook them at home, this is for you. Watch and see how easy it is to make a delicious lobster feast. Staci and I spend a few hours each week preparing our meals in advance for the week. By always having good food
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Packing Paleo meals in advance – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/gfAIeMd0bXU” video_title=”1″][vc_column_text]Staci and I spend a few hours each week preparing our meals in advance for the week. By always having good food choices on hand at all times, it makes it easy for us to stay on track with our eating. We spend six days a week running our CrossFit gym, CrossFit Cleveland in
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CrossFit Workout – Saturday 01/14/2017
Partner Sandbag WOD 4 rounds each for time of, 5-4-3-2-1 reps of sandbag squat clean 62lb-M/25lb-W sandbag shoulder to shoulder & back sandbag squat thrust While your partner rows for max calories Team score is total time less 1 second for each calorie rowed. Ex., 300 calories overall total for 4 rounds, team total, reduce
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