Johnny 340
Kamal 457
Drew 498
Jodi 591
Mary 613
Mara 471
Jenn 542
Shondra 515
Michael 381
Justin 274
Hank 368
Andy 384
Jason 278
Johnny, Mara and Shondra were the Breakfast Clubbers yesterday. I didn’t get a shot of all 3 of them working at the same time, but I did get a shot of Mara’s sweet pull ups!
Fight Gone Fast is a little different. We are trying to measure maximum output on 8 different events. There will be three groupings of events. We will do a good warm up to get the blood pumping, review 2 lifts, and then get after it. You will get 3 attempts at each event (1 miss allowed on the lifts) and each attempt scores points.
The Events:
Vertical Leap
L Cone
Hang Power Snatch
40 yd. Dash
Hang Power Clean
20 yd. Dash
Standing long jump
3 Cone Drill
Timed events = 1 pt for each .1 seconds
Lifts = 1 pt for each 10#
Vertical = 1 pt for each inch
Standing long jump = 1 pt for each 4 inches
Score = timed events – measured events
Lowest score wins!
Warning: Class may run a little long on this one depending on # of participants!
wow johnny! AWESOME work everybody!
When, oh when, will I be able to do a pull up without bands?!?!?!
That was a fun way to end the week! I don’t think I ever fully recovered from Monday.
Mara, the pull ups will come soon. Next workout use 1 less band and see what happens.
I agree Johnny, Monday was pretty brutal. I can’t wait to make up Thursday’s WOD tomorrow!
Look out for Kamal…he’s going to be a contender!
Good work by everyone so far today. I’d bed on pretty good odds that we had some PR’s today so far. Especially since a lot of you have never done those events!
Wow, what a blast I had this week (other than getting up at 6am). Now it’s time to actually learn how to do this stuff next week. Nice work Johnny!
So I have been talking about food (my favorite subject) lately with a few people here at the gym and I just wanted to share a few recipes that are Paleo and are a solution to those cravings for things that hard to give up when trying to eat like a caveman or cave woman. The first is Paleo Chocolate chip cookies, this recipe is from my friend Karen at CFV (CrossFit Fort Vancouver) she also has a awesome website that she just started that has a few amazing Paleo recipes check it out! http://purelyprimal.wordpress.com/
Karen’s Chocolate Chip Cookies
Mix in a bowl:
1 cup of chunky, unsweetened applesauce
1 egg
1/4 cup or less of honey
1 tsp of vanilla
In a separate bowl mix:
1.5 cups of almond flour
1/2 tsp baking soda
1/2 tsp salt
1/4 cup unsweetened coconut
Mix the dry ingredients slowly into the wet ingredients. Once mixed, stir in Dark Chocolate Chips 60% or more cacao.
The next one is a favorite at the Ritter house as we have an obsession with Mexican food and Tortilla chips. http://www.barbellsandbacon.com/archives/294
Mary you will appreciate the title of this website!
Also, if you are looking for some really good almond four at a good price check out, http://www.honeyvillegrain.com/
Ok- I will stop talking about food now… Have a great weekend everyone!
-Shondra
Shondra – thanks for the plug! We’ll have to make sure Karen get’s that cookie recipe up on the page soon. Just got back from the Warrior Dash ourselves here in Portland and had an absolute BLAST! Miss you guys…
Casey- You MUST post the cookie recipe it is one of my favorites! I am thinking about trying the chip recipe as a pizza crust….might be interesting. Pizza is just another one of those foods that we miss sometimes. I saw your Warrior dash pictures you guys are awesome! Miss you guys too
tell everyone hello for us!!!