9 HSPU
12 Pull-ups
15 Box jump overs
18 Clean and jerk 135/95
21 SDLHP 70/53
250m farmer carry
May 30, 2014
Partner WOD
20min AMRAP
20 Wall ball sit-ups (over box)
20 Push-ups/Plank hold
20 KB Swing 70/53/Bar hang
20 Push press 95/65/Front rack hold
20 Wall ball shots 20/14
Run 250m
Block Strength De-load week
Back Squat 5/5/5 (40%/50%60%)
Pistols 6/6/6/6
Front rack lunge 10/10/10/10
Endurance: row 600m/run 250m/ row 400m/run 400m/row 250m/run 600m
May 29, 2014
Shrimp & Spinach Salad
Grilled Shrimp & Spinach Salad
Shrimp:
2 tsp. extra virgin olive oil
½ tsp. cumin
¼ tsp. salt
¼ tsp. black pepper
2 cloves garlic minced
2 pounds large baby shrimp
Salad:
8 Cups baby spinach
1 can low- sodium garbanzo beans drained & rinsed
½ C feta cheese
½ C craisins
Toss with balsamic
Instructions
To prepare shrimp combine olive oil, cumin, salt, pepper, garlic, and shrimp in a bowl and toss. Place shrimp on to skewer and grill approximately 3-5 minutes or until thoroughly cooked.
To prepare salad, add spinach, beans, craisins, and feta in a large bowl and toss with dressing. Serve salad and shrimp together and enjoy!
Nutrition facts per serving (Includes 2 Tbsp. of Newman’s Own balsamic dressing): 480 calories, 18g fat, 39g carbohydrates, 40g protein.
Recipe adapted from cookinglight.com
2min AMRAP/8 Rounds
6 T2B
4 Power snatch 135/95
6 Box jumps 24/20
4 Thrusters
10 Burpees
Block Strength/De-load week
Power clean 5/5/5 (40%/50%/60%)
CG shrug 5/5/5/5
Endurance: 5 Rounds 200m sled pull/sprint 200m Rest walk back
May 26, 2014
Nutrition Books
If you’re looking for some good resources related sports nutrition, mindful eating or just want more information on nutrition in general check out some of the books listed here. Enjoy!
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Closed for CrossFit Regionals
We will be closed Friday through Sunday. Come join us at the SoCal CrossFit Regionals in Del Mar! (Tickets and info: games.crossfit.com)
Memorial Day (Monday) we will have a 7:30am and 9:30am class.
Have a great weekend!
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