Hit the pavement! It might be a little safer and more effective then the old treadmill! But then again anything beats sitting on the couch!


On the road or treadmill please be focused on what you are doing.


Kim and Brandi are all smiles about not having a treadmill!

Today's Workout

Push-jerk

5x3

-Then-

4 rounds of:
8 OH Lunges
8 Box-jumps
250m Row

Here is another recipe to help change up the Paleo Diet! Also click on the link below to read about "More Bang For Your Buck" in regards to burning calories.


High Protein Chicken Pizza
Scott Hagnas
April 2008

This is a quick and convenient way to make pizza, and you won't have to eat any extra meat on the side in order to get in your protein! Here, we'll just use a chicken breast as the crust. After the basic directions, I provide recipes for two old favorites. You can make any style of pizza you like this way, just follow the basic guidelines.

Time: 30 minutes

For the "crust":

• 2 boneless, skinless chicken breasts
• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil
• 2 cloves crushed garlic
• 2 Tbsp finely chopped red onion
• 1 6 oz can tomato paste
• 1 8 oz can tomato sauce
• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage
• chopped black olives
• chopped mushrooms
• chopped red onions
• 1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon
• chopped pineapple

To create the "crust", use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort - you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round "crusts", they are ready to bake.

Spread the olive oil on a baking pan. Brush each side of the chicken with the oil, then place the pan in the oven. Broil for 1 1/2 minutes, then flip the chicken over and broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top. Reduce the oven heat to 350 degrees.

Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn't have access to our spices) Mix to combine well. Simmer on low.

Spread the pizza sauce on the broiled chicken "crusts". Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

Zone info: This really depends on your toppings, and the size of your chicken breasts. 1 oz chicken = 1 block protein. The pizza sauce as above totals 5 carb blocks, 26 fat blocks. Add the info for your toppings to get an accurate total.

http://www.crossfitinvictus.com/blog/2009/09/tuesday-september-15-2009/

Today's workout

"Barbara"

This past Saturday affiliates across the globe came together and raised over a 1 MILLION DOLLARS for prostate cancer and The Wounded Warrior Project! We would like to personally Thank all of those Cross-Fitters who came together to make such a huge difference! Eric and I would also like to give a special Thank You to all of our students who donated and participated on Saturday! You all never cease to amaze us and we are honored to have such a great little community!

Today's workout

5 rounds of:

5 Health-lifts
10 burpees

There is one more day till fight gone bad! Go to https://www.rapidreghost.com/fgb/php/frpage.php?frID=26271

“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.”

James Gordon

Today's workout

3 rounds of:
400m run minute rest

-then-

Tabata Thrusters

Fight Gone Bad IV - Do It Right Now from Sportsgrants on Vimeo.

We have two days left to make a difference.. Go to http://www.702events.com and click on the Fight Gone Bad banner and hit the rapid registration to donate for our team!

Today's workout

AMRAP

10 KBS
10 push-ups
10 dips

Thank you John and Dutch for making us better!!!


Smile Jon!!!

Patric working his pull-ups!

Ben getting his first pull-up

Dana getting her first pull-up!

YESSSS!!!! Keep up the good work!

Today's Workout

4 Rounds of:
200m Run
15 pull-ups

Thought we could use a grocery list for what to look for at the store when shopping Paleo. This list here will give you a good start for what to get when preparing Paleo Meals. Speaking of Paleo, we have our PALEOKITS in so get them while the are still available!

If you were on a trip to stock a paleo kitchen you could buy:

Refrigerated departments (or buy from specialty stores):

fruit
vegetables
fresh meat (without nitrates)
fish and shellfish
eggs
orange and some other juices (100% juice only)

Store Interior:

coconut milk (try for Thai Kitchen - no preservatives)
Thai curry paste
water chestnuts in water (paleo? use for what?)
olive oil, preferably first cold press
Starkist "Low Sodium - Low Fat" tuna, or tuna in olive oil
other canned fish in olive oil or water, preferably no salt added
tomato paste/sauce (must not have flavorings or natural flavors, nor salt)
unsweetened applesauce ("natural")
spices
green tea (or loose at the HFS)
bottled spring water

Health Food Store:

seeds
nuts (raw, but not cashews or peanuts)
nut butters
dried fruit (raisins, apricots, cherries, dates, etc.)
organic fruit and vegetables
unsweetened coconut flakes
coconut oil (or in Indian market)
tuna
honey (optional, raw unfiltered only)

Mail Order:

nut flours (almond, pecan, and chestnut)

Today's workout


Health-lift
3-3-3-3-3

-then-

3 rounds of:
25 push-ups
20 box-jumps
15 sdhp
10 pull-ups

After 8 weeks of hard work we finally have the final results! Again, I could not be more proud of everyone who participated, and the Top 3 in the Men's and Woman's division are no surprise! All six are as consistent as they come, and 2 out of the six took full advantage of coming in and practicing cleans with wha ever extra time they could spare!!! Remember, to participate is to win, and we are all better because of it! Do not get too settled, the next challenge is right around the corner!

WOMEN'S
Gold - Tarin 77.78% improvement
Silver - Dana 43.75% improvement
Bronze - Bee-Bee 31.25% improvement

MEN'S
Gold - Ace 175% improvement
Silver - Al 109.09% improvement
Bronze - Dave 75% improvement

Today's workout

1,2,3,4,5,6,7,8,9,10
Push-press
10,9,8,7,6,5,4,3,2,1
OHS

This will be a great way to head into the weekend!



HAPPY BIRTHDAY ACE!!!!

Today's workout

Tabata Fight Gone Bad

In this workout you will Tabata each station. I.E. 8 rounds of Tabata @ wall-balls then move on to your next station and do another 8 rounds until you have gone through all 5 stations of FGB. Take a minute rest between each station.

When things go wrong as they sometimes will,
When the road you're trudging seems all uphill
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit --
Rest if you must, but don't quit.

Life is strange with its twists and turns,
As every one of us sometimes learns,
And many a fellow turns about
When he might have won had he stuck it out.
Don't give up though the pace seems slow --
You may succeed with another blow.

Often the goal is nearer than
It seems to a fair and faltering man,
Often the struggler has given up
When he might have captured the victor's cup,
And he learned too late when night came down,
How close he was to the golden crown.

Success is failure turned inside out --
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems afar,
So stick to the fight when you're hardest hit, --
It's when things seem worst that you mustn't quit.

-- Author Unknown --


There is no quit in Jon...

Today's workout

Row 50 calories
30 pull-ups
30 thrusters
30 pull-ups
Row 50 calories

We have only 10 days till our Fight Gone Bad event on the 26th and we have a lot of work to do still! Not only does just about every CrossFit affiliate participate in this event, the donations that we collect go to the Wounded Warrior Project and Atheletes for a Cure. So if you have not found our team and donated yet on our page, GET IT DONE! Not only you...... But talk to people and invite them to donate on our team, have them come out on the 26th and support us in our cause! http://www.rgb4.org and click on FIND TEAM (Kaizen CrossFit) or click here https://www.rapidreghost.com/fgb/php/frpage.php?frID=26271 and then click on DONATE NOW and give a little.

Today's workout

Front Squat
3-3-3

-then-

AMRAP
Double-unders

Egg Torte
Scott Hagnas
August 2009

Here is a light breakfast meal. It is traditionally made with rice, but we'll use cauliflower instead. This recipe is for one torte; make multiple tortes one at a time.



Time: 12 minutes

• 1/4 cup finely chopped cauliflower
• 1/4 cup chopped onion
• 1/4 cup chopped red bell pepper
• 1 tsp chopped serrano pepper
• 2 egg whites
• 1/2 Tbsp olive oil
• sea salt and pepper to taste
• 1/4 cup fresh chopped cilantro

Chop the veggies. Place a small skillet over medium heat, adding the olive oil. Saute the cauliflower for 2-3 minutes. Add the red pepper, onion, and serrano pepper. Saute until the veggies are soft.

Meanwhile, whisk the two egg whites in a bowl until fluffy. Add the sautéed veggies when done, then the salt and pepper; mix well.

Add the mixture to the skillet, frying one side, then flipping. Cook until light golden brown. Serve topped with the cilantro. Repeat the process for each torte.

Zone info: one serving at 1/2 carb block, 1 protein block, 4.5 fat blocks (5g carb/7g protein/7 g fat)


Pull-ups, Pull-ups, and More Pull-ups

Today's workout


"Tabata This!"

With a continuously running clock, eight intervals of twenty seconds of work and ten seconds of rest at the following stations:

Squat
Pull-ups
Sit-ups
Push-ups
Row

One minute rest between stations. Score is determined by adding up the lowest number of reps in any set of each exercise.

The Chief challenge this past weekend was UNBELIEVABLE! In my humble opinion of course! We could not be prouder of all the athletes that participated in our first challenge in our new home! Dee Dee, Courtney, Brandi, Alexis, Paul, Greg, Roland, Ace, Tarin, Jon A., Dave D., Helena, and Eric you are all AWESOME! Dave O., Babs, Omar, Scott, Jason, Marco, Al, Jenny, Andrea, Schleif, and Dana you all have your work cut out for you! We will have the final results by Friday and I for one look forward to our next challenge! A Big Thanks goes out to Brian Garrett of the Double Play who provided us with the food on Saturday!





What a GREAT way to spend a Saturday!

Today's Workout

6 rounds of:
4 turkish get-ups
8 pull-ups
12 push-press

Today is a day that I will never forget! We lost THOUSANDS of innocent lives! Realistically we are still losing lives today because of it. My wife and I know few people that were personally effected by the events on this date 8 years ago including ourselves. So the question I have for you is... Do you feel we have learned anything from 9/11 or do you feel most of us have moved on and do not think twice about it?

Today's workout

"Fight Gone Bad Tug of War" by Matthew F.

Who's the baddest? You or your partner?

In this version of Fight Gone Bad, you go head-to-head in a Tug-O-War with your partner. Partner A goes first and has 1 minute to accumulate as many reps as possible. His number becomes the working score for that movement for the pair of athletes. At the call of "switch", instead of switching movements as in a normal FGB, Partner A rests, while Partner B takes his turn on the same movement. His goal is to reduce the score back to 0 (or lower). The pair continues this way, competing to keep the score on the positive or negative side of zero through each of five stations (Wall Ball, Sumo Deadlift High Pull, Box Jump, Push Press & Row) alternating as described. At the end of one round there is a 1 minute rest during which you may change which partner goes first.

If you do not have a partner, proceed through the workout as one person of a pair (taking the minute off as if you had a partner) and try to accumulate as many points as possible.

Thanks Matthew F. of CFLA for this one!

Must be the water! We had several people set new PR's yesterday! Nice job to everyone who reached new heights!

Today's workout

21-15-9
KBS
L-Pull-ups

We always talk about fish oil and how important it is to take. Below is a link to Dr. Sears who has been doing a little research on using food as a prescription and benefits of fish oil. Let us know what you think I know that I have increased my dosage since I viewed this link.

http://library.crossfit.com/free/video/CFJ_Sears_Presentation4FishOil1.wmv
http://library.crossfit.com/free/video/CFJ_Sears_Presentation4FishOil1.mov

Today's workout



Health-lift

1-1-1-1-1

-then-

7 rounds of:

10 box jumps
10 burpees

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