We got another 5 ingredient throw together for ya’ll. Salmon and Avocado Pesto The What 1 can of wild caught Alaskan Salmon 1 avocado handful of fresh dill olive oil sea salt The How open can (most people use can openers) pit, slice and dice your avocado add both to a bowl chop up dill and add add a pinch o’ salt and a glug of olive oil (and a

To the endurance athletes in the box, or to anyone who is looking to run some races, or perhaps even a marathon, this book is an amazing resource. It turns out running is a pretty skilled movement. We may not think of it that way, since handstand pushups and power cleans look cooler, but it is something that many people do wrong. In fact, running (statistically speaking) is the most

Hey. Ever hear of Lauren Fisher. She is a pretty awesome athlete from San Diego. Not to mention, she is only 19 and made it to the Games last year. Pretty crazy! Here is a little blurp from an iterview. read on… I’m 19 years old. I have three older brothers that l look up to. I currently attend San Diego State University, and I will be starting my second

It’s officially Open season: sign up today for the annual opportunity to see how you stack up against athletes from around the world! If you are thinking “Whats the point, I don’t even compare” then we seriously wish for you to reconsider. Yes perhaps you may not be able to overhead squat 300lbs like Rich Froning. But that is not the point of the CrossFit Open. It is not only

Being “healthy” is not going to happen without quality sleep, and quality trumps quantity any day of the week. Take it from someone who often sleeps less than 5 hours a night and consistently maintains a high state of performance. The Bulletproof blog shares a lot of sleep hacking advice, and now to make it easier, the core recommendations are condensed into a simple, powerful infographic you can use to

If you didn’t have a chance to make it to the ECC this weekend, it was a pretty awesome event. It is pretty amazing to see what some of the best athletes are capable of, and is also a learning experience to watch them tear it up. The comp was divided between an individual division and a team division. below are the results for the singles…as well as a sweet

5 ingredient Pesto The What walnuts lemon  extra-virgin olive oil fresh basil ginger The How 1. Mix 2 cups of basil (you can include the stems if your rugged), 1 cup of olive oil, the juice and zest of 1 lemon, a small handful of walnuts, and 1 teaspoon of grated ginger in blender or food processor.   2.Consume.     BONUS MATERIAL: How to Peel Hard-boiled Eggs without Peeling |

Any Skiers or Riders out there? Check out this article in Outside Magazine on how to stay limber for the Ski Season. Can you guess the program? Give ya a hint….the workout involves Handstand Push Ups. Happy Birthday to Coach Marc!!! January 24, 2014 WOD Strength Back Sqaut 1×3 @ 70% 1×3 @ 80% 1×3 @ 90%   Conditioning 5 rounds for time 10 Toes to Bar 20 KB Swings

22

Jan 2014

Try the Broth

Bone Broth…it is more than the base of a soup. It is a mineral rich, delicious, and incredibly health-promoting liquid. Not a coffee drinker, broth could be your morning sippin’ ritual. Interested? …or freaked out? ….Check out this FAQ by the Whole9 crew January 23, 2014 WOD Strength Bench Press 2-2-2-2-2-2-2 Ring/Bar Dips 3xME   Conditioning 11 minute AMRAP 5 burpees 10 pushups 15 box jumps RX 24/20 LV2 20/16

January 21, 2014 WOD Strength Dead lift – 1×3@70%, 1×3@80%, 1×3 or more@90% Conditioning Row – 4x500m Rest as needed Score equals slowest and fastest times combined.

Alright guys, big even going on this weekend, The CrossFit Open is coming up soon and the big players are competing this weekend to see where everyone stands. If you have never been to a competition, this is a great way to kick it off. It is a fun and upbeat environment, with beer, and free stuff in tents, and handstand competitions. Also, watching the athletes perform is a pretty

19

Jan 2014

Wendler Day 4

so here is one from the CrossFit archives. This video has some good info on the press, and why it is such a strong movement. Take in some of the points Matt Chan is putting out there and use it in your training tomorrow. See if it makes a difference. January 20, 2014 WOD Strength Press 1×3 @ 70% 1×3 @ 80% 1×3 @ 90%   2) push press- 3

Everyone squats differently. The technique is generally the same, like drives knees out, keep your weight in the heels, and the such. However, everyone has their own personal way of squatting. For example, some athletes must point their toes out, while others can keep their feet straight. There is absolutely no one size fits all squat position. To get some insight on what happens when you get below 90 degrees, check

15

Jan 2014

Wendler Day 2

just hanging out…   January 15, 2014 WOD Strength Deadlift 1×5 65% 1×5 75% 1×5 85%   Conditioning In teams of two complete 5 rounds for time 350m row 10 kb goblet squats 7 rowing facing burpees   rx 70/53 lv2 53/44 lv1 44/36

13

Jan 2014

January 14, 2014 WOD Strength Barbell Box Step Up- thigh parellel to the floor 3×10 heaviest possible     Conditioning 12 minutes AMRAP 30 DUs 20 Abmat Situps 10 powercleans   RX 135/95 LV2 95/65 LV1 65/35    

Jim Wendler’s 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of powerlifters are running Wendler’s 5/3/1, or a Westside/Wendler’s combination. Westside is still king, but Wendler’s 5/3/1 has proven itself very worthy

11

Jan 2014

Swing 4 Free

ALMOST 100 Free Kettlebell Workouts January 11, 2014 WOD Strength 7×3 Snatch Grip Press (strict)   Midline tabata ring hold   Conditioning  In teams of 2 complete AMRAP (as many rounds as possible) in 20 minutes of: 5 pullups  10 kb swings 15 air squats   RX 70/53 Lv2 53/44 Lv1 44/36

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. January 10, 2014 WOD HERO WOD “Rahoi” In 12 minutes complete AMRAP: 12

09

Jan 2014

Gettin it up!

This is one of the best – in depth – videos out there on how to perform the turkish get-up.  If you are not going to make class today, check this out! January 9, 2013 WOD Strength 4x3(side) - Turkish get-up  (use heaviest kb possible) Note: Each set should be performed switching from left to right arm totaling 3/side.   Conditioning 5 rounds for time of: 5 power clean 5 front squat

12 Sets of Great Advice on Goal Setting (via breakingmuscle.com) Janurary 8, 2013 WOD Strength Bench Press 1/2 bodyweight 4x ME (max effort) **rest at least 2 minutes between each set**   Conditioning  In teams of 2 complete AMRAP: 20 minutes of: 350 row 30 DU’s 10 Knees to Elbows **only one athlete may move at a time. Each athlete must perform reps on their own**

06

Jan 2014

Salt For Health

Salt is essential for life — you cannot live without it. However, most people simply don’t realize that there are enormous differences between the standard, refined table and cooking salt most of us are accustomed to using and natural health-promoting salt. These differences can have a major impact on your health. If you want your body to function properly, you need holistic salt complete with all-natural elements. Today’s common table

06

Jan 2014

CrossFit Total

CrossFit’s introduction to the CrossFit Total was debuted in the CrossFit Journal #52 -December 2006, written by Mark Rippetoe.  The intent and purpose of the CFT is to help develop strength, but more importantly, offer a starting point for our next strength cycle (which begins next Monday).  We will be using all three lifts, the squat, press, and dead lift, over the next 5-6 weeks in an effort to increase

03

Jan 2014

2013 Gear Guide

2013 is over and that means another year of training is done. For some it could have been your first year, for others, it is another year under the belt. Whether you are a seasoned CrossFitter or someone just picking up a barbell, the gear you use can be a great tool to improve your game. As CrossFit grows, your needs grow. As every workout is distinctive, so are the

What if someone told you to floss only one tooth everyday? Or start the new year, not with grand resolutions, but with a simple challenge.. like ONE pushup a day? BJ Fogg shows us that the key to lasting change does not lie in planning big, monumental changes, but in thinking really, really small. We are all above the curve when it comes to developing behaviors. I mean, what average

January 2, 2104 WOD Skill: Spend 20 minutes working on the Clean – any version Conditioning: “Bear Complex” Complete 5 rounds of the following sequence performed for 7 reps each round. Power clean + front squat + push press + back squat + push press Notes: Each round starts from the floor.  Once the round starts, the bar never rests on the floor until completion of all 7 reps (touch