Let's end the week on a classic.....

Today's workout

Push-jerk 20 reps 95/53
Sprint 200m
Your body-weight Dead-lift (half your body-weight for women) 20 reps
Clapping push-ups 20
Hang clean 20 reps 95/53
Over-head squats 20 reps 95/53

Let's lighten it up a bit....

Today's workout

Snatch
1-1-1-1-1

-then-

AMRAP
5 box-jumps
10 lunges
15 kte

1-2 Freddy is coming for you! Here is another workout inspired by Nightmare on Elm Street. Also check out the recipe of the week!
Scotty Hagnas
October 2006

This one is a spicy Southern dish. I used El Pato sauce, but if you are not a fan of spicy foods, you might consider regular tomato sauce instead. Look for sausages that don't contain nitrates.

10 min prep time
25 min cooking time

• 1 Tbsp olive oil + 1 tsp, divided
• 1/2 lb spicy sausage, sliced (look for anoudale sausage)
• 1/2 lb shrimp
• 1 C chopped onion
• 3/4 C chopped green pepper
• 1/2 C chopped celery
• 2 C chicken broth
• 1 1/2 C water
• 1 tsp cajun seasoning + 1/8 tsp, divided
• 1 bay leaf
• 2 cans El Pato tomato sauce
• 1 1/2 C finely chopped cauliflower
• Dash of cayenne pepper

In a large skillet, heat the olive oil, sausage, onion, peppers, and celery. Saute for around 5 minutes, then add the seasoning and bay leaf. Cook for 1 minute more. Add the tomato sauce, chicken broth, water, and cauliflower. Bring to a boil, then cover, reduce heat to medium low, and simmer for 20 minutes. Remove the bay leaf.

In another skillet, saute 1/2 lb of shrimp, 1/8 tsp cajun seasoning, and a dash of cayenne pepper in 1 tsp oilve oil. Saute for 2 minutes, then stir into the jambalaya.

Zone info: 4 servings at 1.5 carb blocks, 2.75 protein blocks, 6.5 fat blocks

Today's workout

"FREDDY"

Front squat 25
Run 800m
Explosive broad jumps 25
Dumbbell push-up rows 25
Dips 25
Your body-weight in jump rope reps ( if you weigh 200 lbs you do 200 reps with the rope)

As Halloween Week continues, here is a trailer from the movie that inspired this workout!

Today's workout

"SAW VI"

6 rounds of:

6 SDHP
24 AB-MAT SIT-UPS
12 WEIGHTED LUNGE

All week long are WOD will have a Halloween theme to them.... Starting with today's wod!

Today's workout

"ZOMBIE HELEN"

The other day we had a chance to expose some brave men and women from the U.S. Navy to CrossFit for the first time! We were humbled and honored to have you all here and we look forward to having you as our guests again!

Today's workout


250m row
25 double-unders
15 kbs
250m row
15 kbs
25 double-unders
250m row

"If you are green, you are growing. If you are ripe you are rotten!"

Today's workout

"THE BEAR COMPLEX"

SMILE ALREADY! Read the article below and spread a little Happiness...

Happiness is Contagious?
Sharon Begley

Advice for anyone who wants to be happier: pick the right friends.

For the increasing number of Americans who view happiness as a goal in and of itself rather than (sorry to be so old-fashioned) the result of, oh, leading a rewarding life or helping others or achieving something—a trend I bemoaned recently—the latest study provides a simple recipe. Happiness, conclude political scientist James Fowler of UC San Diego and sociologist Nicholas Christakis of Harvard Medical School, spreads far and wide through social networks. Not only can one person’s happiness be infectious for those in her immediate circle, but happiness can spread to friends of friends of friends (that is, three degrees of separation). Therefore, pick happy people to be your friends.

The same team reported last year that obesity, too, can spread through social contagion. As Fowler told Newsweek then, obesity is “spreading through ideas about what appropriate behaviors are, or what an appropriate body image might be.” Or as Christakis said, “If I see you gaining weight, and I respect you, and want to emulate you in other ways, that changes my ideas about what is an acceptable body size. I think, ‘All my buddies are getting obese, so it’s OK for me to be obese too’.”

AdvertisementIn the case of happiness, the scientists are reporting in a paper published online in BMJ (formerly the British Medical Journal) this evening, the basic idea is that “one of the key determinants of human happiness is the happiness of others,” said Christakis. Just as with their obesity-is-contagious study, the scientists used data from the Framingham Heart Study to map out the social networks of 4,739 people whose happiness they measured from 1983 to 2003 by asking how strongly four statements described them: “I felt hopeful about the future”; “I was happy”; “I enjoyed life”; and “I felt that I was just as good as other people.”

On average, they find, for every one happy friend in your social network, your own chance of being happy rises by 9 percent. Every unhappy friend decreases your chance of being happy by 7 percent. Not surprisingly, the fewer degrees of separation between you and a happy person the stronger their influence on your own mood. Being friends with a happy person makes you 15 percent more likely to be happy; having a friend who is a friend of a happy person makes you 10 percent more likely to be happy, and having a friend whose friend’s friend is happy makes that 6 percent.

I can see it now: Americans from coast to coast dumping their depressed, dour, unhappy friends, shunning them like lepers. As if the unhappy didn’t have enough to make them miserable.

The key question, of course, is whether the correlation the researchers are reporting is causal. In other words, let’s accept that your chance of being happy is a function of the number of happy people among your friends and friends’ friends. But are those cheery pals causing your happiness?

There is one head-scratching finding in the data. If one person becomes happy (or happier), a friend living within a mile has a 25 percent greater-than-otherwise chance of becoming happy. But if your spouse become happy, you have only an 8 percent increased chance at moving up the happiness meter. If happiness is contagious, shouldn’t spouses make more of a difference?

Alternative hypothesis time. Happy people, being superficial and self-absorbed and delusional, can’t stand being around unhappy people, and so won’t accept any as friends. Therefore the correlation between the number of happy people you’re connected to and your own happiness is just coincidental, not causal.

Christakiss argues instead that “the spread of emotion has a fundamental psychobiological aspect.” “Physical personal interaction is necessary, so the effect decays with distance”—which is why a friend who lives within a mile of you and who becomes happy (or happier) increases the chance that you, too, will feel happy, but a friend who lives farther away has almost no effect.

All you unhappy people out there can now obsess on yet another reason for feeling miserable: you’re not doing your part to increase your social network’s level of happiness. At least sadness does not spread through social networks they way happiness does, the researchers conclude—but while you may not be infecting people with your glumness you are still failing in your responsibility to increase humanity’s sum total of joy. For isn't that our paramount goal these days?


Nice Push-press Matthew!

Today's workout

Row Relay

Pumpkin Pie
Scotty Hagnas
December 2006

Time: 10 minutes prep, 45 minutes baking

• 3 1/2 C pumpkin puree
• 1/2 C unsweetened applesauce
• 2 eggs
• 1/4 C agave nectar
• 2 Tbsp ground almonds
• 1/2 tsp each of ginger, cloves, cinnamon, allspice, and nutmeg
• 1 C pecans

Combine all of the ingredients except the pecans in a bowl, mix well. Pour into a dish for baking pies. Cover with the pecans. Bake at 350 degrees for 45 minutes.

If the pie is chilled before serving, it will cut and serve much better. It tends to crumble more easily if still warm.

Zone info: 6 servings at - 2.5 carb blocks, .5 protein block, 5.4 fat blocks

Today's workout

"CINDY"

In the spirit of good health. I decided to post a book of the month starting today! This is not mandatory but it is recommended. I feel that we constantly want to make little improvements each day to better ourselves in as many different ways as possible. Some days we will have setbacks, other days we will hit milestones, but both are vital to making us better physically and mentally. The book of the month may be about life, sport, nutrition, or a combination of everything but it's main purpose is to give us another way to sharpen our swords in our quest towards "Elite Human Performance!"

This month's book....



An Athletes Diet, which is based on clinical, nutritional, and historical science.

Dr. Loren Cordain and Joe Friel are proud to announce the publication of their new book, The Paleo Diet for Athletes. Subtitled "A Nutritional Formula for Peak Athletic Performance," this is an athletes diet that will improve and enhance your performance at all levels. This page contains excerpts, reviews by readers, and other helpful tools.

Just a few of the topics discussed in the book, applying Paleo Diet concepts to an Athletes diet:

Getting a competitive edge
Meal timing to turbo-charge performance
Improve long-term health
How successful athletes fuel-up for specific sports
How best to recover after an event





Crystal had just enough energy to crack a smile after her wod.......

Today's workout

Clean
3x5

-then-

AMRAP
6 pistols (3 each leg)
9 pull-ups
12 push-ups

"The greatest achievement a teacher can obtain is to be bested by his student." - unknown

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter


Eric getting is jump on!!!

Today's workout

Front Squat
5x3

-then-

4 rounds of:
5 hspu
10 box-jumps
15 thrusters

Randy is a workout to honor L.A.P.D. SWAT officer Randy Simmons who was killed in the line of duty in Febuary 2008. Today by going for a benchmark PR we honor him and is family!


Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008 75# power snatch, 75 reps For time




Gilbert above, at 225# is on is way to a PR on the Push-Press!

Today's workout

"Randy"

More Paleo/Zone friendly grub for you all to chew on.....
Beef Stew Wine Sauce
Ingredients:
2 tsp. olive oil (6 F)
8 oz boneless beef, cubed (8 P)
1 1/2 cups onion, finely sliced (1 C)
2 carrots, chopped (2 C)
3 tbsp. finely chopped parsley
1 clove garlic chopped
1 bay leaf
pinch of thyme
pinch nutmeg
1 cup red wine (2 C)
2 cups caned tomatoes, chopped with juice (2 C)
1/2 cup fresh or canned beef
6 black olives pitted and halved (2 F)
salt & pepper
2 red sweet pepper cut into strips (1 C)
Directions:

Brown meat in olive oil, remove and add onion and carrots.

Cook until onion softens add parsley and garlic cook for 3 minutes.

Return meat to pan and mix veggies with meat.

Stir in bay leaf, thyme nutmeg. Add wine bring to boil, stirring 4 minutes.

Stir in tomatoes, stock, and olives. Season w/salt/pepper.

Cover and bake 1 1/2 hr. Remove and add red pepper and cook uncovered for 30 minutes or until beef is tender.

Remark: Serve two 4-block meals


If you look like this rowing then we need to TALK!

Today's workout

500m Row
20 med-ball cleans
400m row
15 med-ball
300m row
10 med-ball cleans
200m row
5 med-ball cleans

Just in case you were wondering.....

Dynamic stretches are best incorporated into your warm up routine before training or a competition.

More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation. ( article from A.P.P.)


Rocking it out....

Today's workout

Push-press
3-2-1-1-1-1

-then-

3 rounds of:
15 wall-ball
10 dips
5 pull-ups

If you drop the med-ball during your 15 wall-balls you will have a 3 burpee penalty for each miss before moving on to the next station...

As I spent this weekend in support of my wife at her high school reunion, I started to reflect on the many kinds of support that we have in our life. We get support from many angles in life from family and friends, to support groups and church, to Facebook and the Internet, all kinds of support an be found. Some are better then others to say the least. But I feel that the support provided by CrossFit is like no other! Besides CrossFits principles, it is the support that they provide in everything from exercise & nutrition, to their how to approach on being an affiliate, to life in general that truly makes them stand above the rest. Even though YOU, yourself will be the only one to do the work on a WOD you know you are not alone! Whether it is from a fellow student who just lends a hand by acknowledging "you can do it" or just seeing a student do something that inspires you to be better, it is the support of a fabulous community that is the driving force of why CrossFit is an anomaly and why I will CrossFit for years to come.


Would you agree about CrossFit and it's support it provides?

Today's workout

4 rounds of:
400m run
15 sdhp
15 kbs

LET'S GET READY TO RUUUUUUUUUUUUUMBLE!!! Bring your "A" game it is time to get after it!


Just in case you have not seen her before.....

Today's workout

FRAN
21-15-9
Thrusters
Pull-ups

Yesterday, I saw an old friend and it reminded me of the good old days. So today I decided to put in a little flash back CrossFit style! Hope you all enjoy. On a side note: I would like to wish all of the people who are running the Ragnar Race tomorrow and Saturday the Best of Luck! Especially are very own Dee-Dee and Schleif! Hope you two kick some tail and have a ton of fun!


The crew fighting through a round of Barbara!

Today's workout

AMRAP
Jump-rope

Can we change the world? Or are we stuck with our blinders on and see only what we want to see?

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, It is the only thing that ever has.”
Margaret Mead


Never doubt Dennis......

Today's workout


5 rounds of:
50m sprint
150m OH Carry

The baseline for our next challenge is only a couple days away! The last challenge was a blast and this one will be even better! Be sure to get signed up and let's get after it on Friday!


This is CRAZY!!! Do not worry we will not be eating fast food during our challenge!

Today's workout

6 rounds of:
Burpee broad jumps
Front squats

MMMMMMMMMMMMMM! Pancakes anyone?

Quick Paleo Pancakes
Scott Hagnas
August 2007

The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.

Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks

Today's workout

Weighted Pull-ups

5-5-5

-then-

4 rounds of:

1 minute max rep. pull-ups
1 minute max rep. double-unders
1 minute max rep. push-ups

When you reach a set-back in life, there are two things a person can do..... Sit and wallow in the situation or take action to get out of the situation! Whether it is in relationships, work, nutrition, wods, or family just by taking action, most of the time your set-back will just end up being a floor that you can build and grow from!

Today's workout

4 rounds of:
15 OHS
15 Mountain Climbers
15 Ball-slams

Have you tried to mix up your activities? If not, you should! This weekend try to mix up your routine and learn a new sport, take a yoga class, go for a bike ride, play a little racquetball, or go ballroom dancing etc.... Have fun and expose yourself to new adventures and watch yourself grow!

http://www.youtube.com/watch?v=c48JtDNRydE

Today's workout

3 rounds of:

800m run
30 Arched rocks
30 Hollow rocks