Category Archives: WOD

2012 Thursday, January 26th

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BE SURE TO SIGN UP FOR THE INJURY PREVENTION SEMINAR THIS SATURDAY AT 10:30.  SIGN UP AT THE BOX OR E-MAIL RITA FOR MORE INFORMATION AT ritaplatz@hotmail.com

 

Who’s getting excited for the 2012 Crossfit Games season to begin!?  On February 22nd the first workout of the 2012 Crossfit Games Open/Sectional will be announced.  Each week up to March 25th a workout will be announced.  Those workouts can be done at any box and be validated and uploaded to the Crossfit Games Website.  We’ll keep you updated as we get closer.

 

Check the website for more information and registration http://games-beta.crossfit.com/

 

Workout of the Day:

 

Freddie and Iden after a painstorm wondering what just happened

3 x 800m Run – 2 minutes of rest between each interval

Record SLOWEST time on the board

 

Fundamentals / Skill Work:

 

Tabata High Knees – each high knee counts as 1

 

Shoulder Press: 5 – 4 – 3 – 2 – 1, spend 10 minutes increasing

 

Paleo Meal of the Day:

 

Stir Fry Beef Salad

 

Ingredients

  • 1-1/2 lbs beef tip steak, sliced into thin strips
  • 2 tsp coconut oil
  • 1 Tbsp coconut aminos (tastes like soy sauce)
  • 1/2 sweet yellow onion, sliced
  • 2 bell peppers, sliced
  • large handful of pea pods or sugar snap peas
  • 2 medium heads lettuce of choice or the equivalent amount of mixed greens
  • balsamic vinegar
  • olive oil
  • sea salt
  • freshly ground black pepper

Instructions

  1. Heat skillet over medium heat.  Add the coconut oil as soon as the pan is hot.
  2. Add sliced onions and saute until they begin to soften and turn translucent. Stir often.
  3. Turn the heat up slightly and wait about a minute for the pan to heat up.
  4. Add the beef and the coconut aminos, and continue to stir often.
  5. When beef is close to done (however you prefer it) add the bell peppers and peas.
  6. Season with sea salt and freshly ground black pepper if needed.
  7. Serve over chopped lettuce or mixed greens and drizzle with balsamic vinegar and olive oil to taste.

2012 Wednesday, January 25th

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Injury Prevention Seminar

This Saturday, January 28th at 10:30

 

Please feel free to contact Rita Platz at ritaplatz@hotmail.com to sign up for class as well!

 

Here’s a little info on Rita and the upcoming seminar.  This is a great opportunity to learn about mobility and how to keep yourself feelin’ good!

 

If you have tight shoulders, limited range of motion in your shoulders, or have ever injured your shoulders come to the first Injury Prevention Seminar at the Box, Saturday January 28th, at 10:30 (after the Painstorm).  This workshop will be given by Rita Platz, LMT and will go over basic anatomy & function of the shoulder, common injuries, and how to prevent them with self-care.  Rita’s been a massage therapist for 7 years and has 500 hours of training in injury treatment and prevention.  Cost is $10, and the workshop should last 1-1.5 hours.  Come save your shoulders!

 

Workout of the Day:

 

Remember BURT!!!?

3 Rounds for time of:

 

“Baseline”

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

 

Fundamentals / Skill Work:

 

Deadlift:  3 – 3 – 3 – 3 – 3, spend 15 minutes increasing weight through 5 sets of 3 repetitions to reach a max

 

Paleo Meal of the Day:

 

Orange, Avocado and Cashew Salad (this sounds refreshing!)

 

Ingredients

  • 2 large oranges, segmented
  • 2 large ripe avocados, diced
  • 1/2 cup cashews
  • 3 handfuls spinach, arugula or watercress
  • olive oil
  • sea salt and black pepper
  • 2 (4-6 oz) grilled chicken breasts, sliced (optional, if served by itself)

Instructions

  1. Prepare both oranges by cutting off the rind and outer membrane and slicing out the wedges of fruit between the segments. Do this over a bowl and set the remaining juice aside.
  2. Dice both avocados.
  3. Divide the greens up between two plates, and top with oranges, avocados and cashews.
  4. Add a drizzle of olive oil and any juice left over from the oranges. Season with sea salt and freshly ground black pepper to taste.
  5. Add grilled chicken breast slices on top (optional, if served by itself).

 

 

2012 Tuesday, January 24th

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Injury Prevention Seminar

This Saturday, January 28th

 

Rita Platz (CBC student and veteran crossfitter) will be holding an Injury Prevention Seminar next Saturday and all are invited to attend.  Read below:

 

If you have tight shoulders, limited range of motion in your shoulders, or have ever injured your shoulders come to the first Injury Prevention Seminar at the Box, Saturday January 28th, at 10:30 (after the Painstorm).  This workshop will be given by Rita Platz, LMT and will go over basic anatomy & function of the shoulder, common injuries, and how to prevent them with self-care.  Rita’s been a massage therapist for 7 years and has 500 hours of training in injury treatment and prevention.  Cost is $10, and the workshop should last 1-1.5 hours.  Come save your shoulders!

 

Workout of the Day:

 

Looks about right...

5 Rounds for time of:

 

5 Handstand Push Ups

10 Sumo Deadlift High Pulls (95# / 65#)

15 Toes 2 Bar

 

Fundamentals / Skill Work:

 

Tabata Burpees

 

3 x 100m Row – SPRINT!

 

Paleo Meal of the Day:

 

Roasted Cauliflower with Tahini Sauce

 

Ingredients

  • 2 Tbs olive oil
  • 2 tsp ground cumin
  • 1 head cauliflower, cored and cut into 1-1/2″ florets
  • 1/4 tsp sea salt (optional)
  • 1/8 tsp freshly ground black pepper
  • 1/2 cup tahini (may be found in many middle eastern markets or at Whole Foods)
  • 3 cloves garlic, smashed and minced into a paste
  • juice of 1 lemon
  • 1/8 tsp paprika

Instructions

  1. Preheat oven to 500°F.
  2. Toss cauliflower, olive oil, cumin, sea salt (if desired) and black pepper together in a large bowl.
  3. Transfer mixture to rimmed baking sheet and spread out evenly.
  4.  Bake until cauliflower is browned and tender, 25 – 30 minutes. Stir occasionally.
  5. Meanwhile, combine tahini, garlic, lemon juice, and 1/2 cup water in a small bowl. Season with sea salt if desired and sprinkle paprika on top.
  6. Serve cauliflower hot or at room temperature with tahini sauce.
  7. To make a paleo-friendly hummus, add roasted cauliflower and tahini sauce to a food processor and blend until a paste forms. Add additional olive oil if desired and serve with vegetables.

2012 Monday, January 23rd

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Injury Prevention Seminar

This Saturday, January 28th

 

Rita Platz (CBC student and veteran crossfitter) will be holding an Injury Prevention Seminar next Saturday and all are invited to attend.  Read below:

 

If you have tight shoulders, limited range of motion in your shoulders, or have ever injured your shoulders come to the first Injury Prevention Seminar at the Box, Saturday January 28th, at 10:30 (after the Painstorm).  This workshop will be given by Rita Platz, LMT and will go over basic anatomy & function of the shoulder, common injuries, and how to prevent them with self-care.  Rita’s been a massage therapist for 7 years and has 500 hours of training in injury treatment and prevention.  Cost is $10, and the workshop should last 1-1.5 hours.  Come save your shoulders!

 

Workout of the Day:

 

Coach Pam carrying a 75# keg in the final event at the Garage Games!

“Lipson”

 

21 – 15 – 9

 

Back Squats (185# / 95#)

Kettlebell Swings (24k / 16k)

 

Fundamentals / Skill Work:

 

Tabata Split Box Jumps – 20 seconds of work, 10 seconds of rest, 8 rounds.  Maintain same # of reps through every interval…if you can.

 

Push Jerk:  4 x 10, increase weight through 4 sets of 10 repetitions each.  Posted highest load

 

Paleo Meal of the Day:

 

Kale Chips

 

Ingredients

  • 1 bunch kale
  • 1 tsp olive oil
  • 1/4 tsp sea salt (optional)

Instructions

  1. Preheat oven to 350°F.
  2. Wash kale and remove tough stems.
  3. Cut kale into 2″-3″ sections and place on baking sheet.
  4. Drizzle with olive oil and sprinkle with sea salt, if desired. Toss kale to fully coat with oil.
  5. Bake for 10-15 minutes, or until kale is crispy. Serve hot.

2012 Saturday, January 21st

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HEY GUYS!!!

 

Rita Platz (CBC student and veteran crossfitter) will be holding an Injury Prevention Seminar next Saturday and all are invited to attend.  Read below:

 

If you have tight shoulders, limited range of motion in your shoulders, or have ever injured your shoulders come to the first Injury Prevention Seminar at the Box, Saturday January 28th, at 10:30 (after the Painstorm).  This workshop will be given by Rita Platz, LMT and will go over basic anatomy & function of the shoulder, common injuries, and how to prevent them with self-care.  Rita’s been a massage therapist for 7 years and has 500 hours of training in injury treatment and prevention.  Cost is $10, and the workshop should last 1-1.5 hours.  Come save your shoulders!

 

Workout of the Day:

 

From November 2010 at Central Oregon Crossfit

 

Partner Challenge:  4 minutes of :45 on :15 off with partners switching between the following excercises during the 4 minutes:

 
Push Press (#45/#35)/ Kettle Bell Swings (24kg/16kg)
Box Jumps (20″)/ SDHP (#45/#35)
Sit Ups / Pull Ups
Burpees / Wall Ball  (#20/#16)
Hanging Knees to Elbows / Overhead Squats (#45/#35)

 

1 minute rest after completing each 4 minute pair. Each partner counts total reps per 4 minute segment of all excesises. Total reps of all segments added at the end.

 

 

 

2012 Friday, January 20th

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Workout of the Day:

 

I'd say that counts as 1 Rep! Nice work on "Annie" yesterday Sarah!

“Death By Thrusters”

 

Do 1 Thruster the first minute, 2 the second minute, 3 the third minute and last as many minutes as you can. Guys use 95#, Girls use 65#

 

Fundamentals / Skill Work:

 

Turkish Get Up – Find 5 Rep Max on each arm

 

2 x 400m Run

 

Paleo Meal of the Day:

 

Primal Trail Mix

 

Ingredients

  • 1 cup raw or roasted almonds
  • 1 cup pumpkin seeds
  • ½ cup sunflower seeds
  • 1 cup dried blueberries
  • ½ cup raisins

Instructions

  1. Combine all ingredients in an airtight container and store in a cool, dry place