one arm thrusters

Stay on track through the Holidays: Part 2

By Coach Beka
As promised, here are some of my favorite recipes for this time of year. Share your favorite recipes in the comments!
Maple Bacon Pecan Roasted Butternut Squash
Primal Cauliflower Casserole (not strict paleo)
Apple Pie Tartlets
Paleo Pumpkin Chocolate Chip Cookies
Paleo Stuffing (scroll down to second recipe)

photo-19Tripp, Levy & Cassie with the chin-over-bar hold in yesterday’s WOD.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Jim
5p: All Levels CrossFit- Cassie
6p: All Levels CrossFit- Cassie

Workout of the Day (WOD)

A. 10 minutes goat work
B. Fran-ish
One Arm (right) Dumbbell/kettlebell Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups

And coming tomorrow…

Lift for Life is a fundraiser workout raising money for those in the Philippines devastated by Typhoon Yolanda. If you feel moved to donate to the cause, there is a link below.
Lift for Life: “Yolanda”
BUY IN: 100 Double unders (sub 200 singles)
As many rounds & reps as possible in 24 minutes:
11 burpees
7 ground to overhead
13 back squats
CASH OUT: 100 Double unders (sub 200 singles)

100 double unders in the beginning represents the evacuation prior to Yolanda. The 24-minute AMRAP represents when Yolanda hit, and ravaged the Philippines for 24 hours. We end with 100 double unders, to represent the persevering endurance of the recovery/relief efforts.


The 12n class will do a special hero WOD in memory of Alex Viola
From Coach Dyer: Staff Sgt. Alex Anthony Viola was killed in action on November 17, 2013 by an improvised explosive device in the Kandahar Province, Afghanistan. He was assigned to Company B, 3rd Battalion, 7th Special Forces Group (Airborne). Alex is survived by his parents and sister. I never met Alex, but I understand that he was a badass in the gym and in life. Hats off to the good people at Proving Grounds DGA for creating this workout in his honor. Please come to the gym on Sunday and give it everything you have.
Row 1000 meters
Power Snatch x 20 (155/110)
Burpee (over the bar) x 60
Power Snatch x 20
Row 1000 meters

FRI 11.22.13 Paleo Thanksgiving recipes Read More »

Wade’s Army

Today’s workout comes from CrossFit Football. CFFB Founder John Welbourn created the workout in memory of a young boy, Wade DeBruin, who died of neuroblastoma at only two years old. If you wish to donate to “Wade’s Army,” you can do so here.
From the Wade’s Army website:
“Cancer is a word everyone knows. And a word no one wants to hear. Certain cancers are common household names. Most people have heard of leukemia, breast cancer, and prostate cancer. Neuroblastoma, on the other hand, is mysterious to many. Wade’s Wings wants to change that. We believe the only way to conquer this extremely aggressive childhood cancer is to give it a name.”
These are the courageous words from the DeBruin family who are leading the charge against the pediatric cancer, neuroblastoma, in the name of their brave son, Wade. Shortly after learning to walk, Wade DeBruin took on a challenge that every parent fears for their child.
Wade was diagnosed with neuroblastoma at 18 months old. Neuroblastoma is the leading pediatric cancer killer. Almost 70% of children who are diagnosed with neuroblastoma have an advanced stage of the disease, and less than 40% of those with this advanced disease live five years. Wade put up strong fight, but he passed away on November 12, 2011, leaving his twin sister and parents behind.
Wade’s Army was created to rally against Neuroblastoma. Last year the army raised over $18,000 in Wade’s name for Neuroblastoma research and support of families battling the cancer.
Today, Wade’s Army is gathering across the world to bring awareness to Wade’s battle and put up a fight for him during a CrossFit Football workout. We are recruiting you to join Wade’s Army to spread the word, support the cause and band together in the fight against Neuroblastoma.

Enjoy the workout!

Thursday night yoga is cancelled!

Join Amy’s class Wed at 11a or Monica’s class Sunday at 6p. Thursday night yoga will be back next week!


Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

Complete 5 rounds (use same DB/KB entire workout):
11 One Arm KB/DB Snatch
12 One Arm DB Thrusters
11 Weighted pull ups (w DB/KB… Or scale to strict pull ups/use a band)

And coming tomorrow…

A. Deadlifts: 3×5 work ups
B. As many rounds as possible in 8 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
10 Toes To Bar

TUES 11.12.13 “Wade” Read More »

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