It’s Tess’ Birthday today! So if you see Tess, Tessy, Tirzah, Teach, TBone, ThedBlom today, be sure to wish her a great one! WOD “Tirzah” aka “Tess” Buy in: 30 Burpees 4 Rounds of: 15 Pullups 30 Situps Cash out: 30 Burpees
Class is Canceled for Saturday! We will be at Rugged Maniac! Tess and I just want to take a minute to thank all of our family, friends, and members for all the love and the support the last few days. It has been overwhelming and heartwarming. You all have really reinforced what an incredible
-> Continue reading Saturday Rugged Maniac – 092912
Strength Power Snatch 2-2-2-2-2 WOD 4 Rounds for Time: Row 300m 20 WallBall Situps (20/14)
Beef Stew 2 lbs. stew meat 3 tbl. coconut oil 2 medium onions, chopped 2- 8 oz. pkgs. baby bellas, chopped 3 carrots, peeled and chopped 3 parsnips, peeled and chopped 4 garlic cloves, minced 3/4 c. red wine 1 tbl. fish sauce 1 tsp. dried rosemary 1 tbl. dried oregano 2 tbl. tomato paste
-> Continue reading Wednesday Paleo ROD
Strength Deadlifts 3-3-3-3-3 WOD 3 Rounds for Time: Run 400m 10 Deadlifts (225/155) 10 Toes to Bar
Meatloaf 2 lbs. ground beef or turkey 1 egg ½ c. almond flour 2 grated carrots 2 tbl. tomato paste 1 tbl. fish sauce ¼ tsp. dried thyme 2 medium onions, chopped 2 tbl. coconut oil salt and pepper, to taste Preheat oven to 325. Saute onions in coconut oil over medium heat with thyme,
-> Continue reading Tuesday Paleo ROD
FYI Everyone, after reviewing everyone’s food logs for the first week, we have a couple reminders/tips. You only receive 15pts ONCE for each WEEKLY food log submission! And if you are not getting two servings of vegetables a day, you lose 10 points!! Also, you should be consuming protein, carbs and fat at every meal.
-> Continue reading Tuesday WOD – 092512
Lamb and Cabbage Hot Pot 2 lbs. ground lamb 1 small head green cabbage, thinly sliced 1 large onion, chopped 1/2-3/4 c. almond butter 2 tbl. coconut oil 1 tbl. fish sauce 1 tbl. tamari (gluten free soy sauce) 1 tbl. garlic powder 1 tsp. nutmeg 1/2 c. water or chicken broth Heat the coconut
-> Continue reading Monday Paleo ROD – 092412
Paleo Challenge Reminder, your first week’s food log is due today!! Please submit hard copies in class or send digital logs to erik@whalingcitycrossfit.com. Make sure you have tallied your points for week! You started the week with 100 points and earn/lose points based on your eating and WODing. Refer to the Paleo Challenge page for
-> Continue reading Monday WOD – 092412
WOD Team Fight Gone Bad 3 Rounds for Max Reps, 1 minute each of: Wallball Shots: 20 pound ball, 10 ft target. (Reps) Sumo Deadlift High-Pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push Press: 75 pounds (Reps) Row: calories (Calories) 1 minute rest between rounds.