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Royal Marines Birthday

Working on neutral spines!

ARTICLES

+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!

HIIT WOD

Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam

ABmaggedon!

Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge

Cover Those Shins

Best of the Rest 2015

Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.

ARTICLES

+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate

CrossFit WOD for Monday 12/11

snatch 7×2

Rx

5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups

PERFORMANCE

5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs

Post time to whiteboard!

Kettlebell WOD

abridged Primal warmup
swings & things
mobility work

,

FCF Nutrition Challenge: Week 3

On to our third week of the nutrition challenge!

For those who chose the Keep It Simple route, how are things going? Are you still honestly following along without any follow ups? We want to hear from you! Share what your go-to recipe has been so far, on our challenge event Facebook page.

Here is one of our favorites:

Teddy-Inspired Chicken Recipe:
– chicken thighs
– coconut aminos
– sesame oil
– salt
– chopped green onions
– sprinkle or two of crushed red peppers
– chinese 5 spice (Sheena usually omits this)

Marinate the thighs for 15-30 minutes, allowing the thighs come to room temperature before cooking. Turn pan on medium-high heat and sear/cook each side for 7-10 min each. Great to pair with a side of veggies, on top of mixed greens with cherry tomatoes, or add in some sweet potato on the side.

Here’s one of Andrew’s favorites that he plans to make this week:

Maybe if he makes extra, he’ll sell you a container!

Remember, we have a sign up for meal swaps for every Thursday in our challenge. If you’re making some kind of stew this week, this would be a good opportunity to swap meals so you don’t eat the same thing for days and days! Another option is to freeze up the stew/soup to enjoy for a later time.

ARTICLES

+ The Pigheaded and the PRs – CrossFit Journal

CrossFit WOD for Tuesday 10/24

1000m row for time
500m row for time
250m row for time

AMRAP in 15 minutes:
50 overhead squats
400m run
40 chest-to-bar pullups
400m run
30 double kettlebell sumo deadlift high pulls, 2×24/16kg
400m run
20 double kettlebell front lunges, 2×24/16kg
400m run

Post score to whiteboard!

CompEx WOD

3 rounds for time:
7 squat snatches, 75%
100 double unders

windmill work + obliques + flags

Gymnastics Strength WOD

muscle-up development, tumbling

Foundations Class 4 WOD

AMRAP in 15 minutes:
15 wall ball
20 lunges
15 slam ball
20 box jumps

Post-workout: Elevated Samson Stretch, 2:00/side

That Damn Standard

We’ll be using the HSPU standard from 15.4 today:

ARTICLES

+ Pressure Cooker Braised Kale and Carrots – Nom Nom Paleo

CrossFit WOD for Tuesday 2/15

press 3x8x60% (1:00 rest), then

Fitness

3 rounds for time:
10 push jerk, 43/29kg
20 thrusters, 43/29kg
30 wall ball, 20/14#
1:00 rest

Performance

3 rounds for time:
10 HSPU
20 double kettlebell thrusters, 20/12kg
30 wall ball, 20/14#
1:00 rest

Post time to whiteboard!

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 40 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 40 push-ups
– pullups/ring or hinge row/bent over row