Monday, May 31, 2010

No time for Breakfast?


Would you get on the highway with no gas in your car?
So, why would you come to workout on an empty stomach?

I made this totally easy Egg dish in less than one hour and it will provide me with a protein-packed breakfast for a week

Here's what you'll need;
Lasagne pan
Olive Oil
2 Doz Eggs
2 cups chopped spinach
2 red Bell peppers, diced small
2 small onions, diced small
1 package turkey bacon (yum), cooked

Preheat your oven to 350 degrees
(the Oven is that large metal thing in your kitchen that you have been using to store your pots and pans)

Grease lasagne pan with 2 tbls of Olive Oil

In a large bowl, beat the Eggs together, then add the Veggies and cooked bacon, then pour the mixture into the lasagne pan... easy, right?

Place the pan on the center rack of the oven and bake for 35 min at 350 degrees

You'll know its done when a knife inserted in the center comes out cleanly.

Cut into 6 or 8 servings, enjoy!

Row, Swing, Run!

Great job with last week's workout;

3 Rounds for time:
500m Row
30 KB Swings 16k/12k
10 Stairs

AJ 15.07
AB 16.28
DB 16.34
EK 15.35
ID 14.35
JG 16.52
JM 14.21
KM 16.48
--------
PB 13.59
TT 11.32

This week's workout is;

5 Rounds for time;
10 Pull Ups
10 Cleans 95/55lbs
10 DB OH Press 35/20lbs

Why you'll never eat Cheetos again

A Guilt-Free Hamburger

Sunday, May 23, 2010

3 times the Fun!

This past week our athletes worked on 3 different CrossFit circuits and we saw some really amazing results!


#1
Volkswagen
21, 15, 9 reps of;
Bench Press (BW)
Pull ups

AJ 12.06
DB 10.45
KM 10.23

#2
5 Rounds for time;
10 Deadlifts (BW)
10 Push-ups
10 Box-jump 24"

AJ 6.30
-------
AB 8.30
DB 11.32
EK 8.30
JG 7.02
JM 15.45
KM 7.48

#3
4 Rounds for time;
400m Run
50 Squats

AJ 12.40
YR 15.34

Very special Congratulations to YR and AJ on their big event this Monday!!!

Got Knees to Elbows?

Sunday, May 16, 2010

Thrust and Pull!

Last week we posted 2 really tough workouts; Jackie and the Volkswagen
10 Athletes completed the Jackie circuit, here are the results;

AB 11.43
AJ 16.40
AL 20.01
DB 16.27
EK 10.17
JD 15.23
JG 21.34
JMc 10.46
KM 14.38
YR 17.43

This week we will give you another opportunity to smash the Volkswagen;
21, 15, 9 reps of Bench Press and Pullups

or

5 rounds for time of;
10 Deadlifts (BW)
10 Push Ups
10 Box Jumps 24"

3, 2, 1, GO!

Check out these interesting articles;

Having a Cow About Steak Quality

How to Get Stronger

Oh, By the way, How did your Jackie time compare to these kids?

Sunday, May 9, 2010

Going Overhead!

Last week our athletes practiced their Overhead Squat skills and performed the CrossFit circuit Nancy;

5 rounds for time of
400m Run
15 Overhead Squats 95/65lbs

The Rx weight proved to be a challenge, but everyone did an amazing job!

AJ 16.27
DB 19.38
EK 14.55
ID 16.40
JG 17.05
KM 19.26
YR 19.47

How many days 'till Memorial Day Weekend?

How many workout's before you're hanging with your family and friends in those shorts and tank top?

It's time to dial in your training and nutrition efforts!
(ask me how!)

Workout 1; Jackie
1000m Row
50 Thrusters 45lbs
30 Pull Ups

Workout 2; Volkswagen
21-15-9
Bench Press (BW)
Pull Ups

3, 2, 1... Go!

Jackie Results;
AB 11.43
AJ 16.40
AL 20.01
DB 16.27
EK 10.17
JD 15.23
JG 21.34
JM 10.46
KM 14.34
YR 17.34

Saturday, May 1, 2010

Totally Tough!

It was a really great learning opportunity, quote one of our regular CrossFitters...

This past week our athletes completed the CrossFit benchmark CrossFit Total. After a sufficient warm up, each progressed to a 'one rep' maximum in the Squat, Press and Deadlift. Numerous Personal Best's were posted, everyone did an amazing job!

Here are the results listed as total weight lifted and percentage of body weight;

AB 513 280%
AJ 560 386%
DB 335 248%
EK 620 276%
ID 358 256%
JH 348 252%
KM 330 220%
YR 186 169%

Next week; CrossFit Nancy

5 Rounds for Time
400m Run
15 Overhead Squats 95/65lbs

3, 2, 1, GO!



Trainers Workout; CrossFit Cindy
As many rounds as possible in 20 min
5 Pull Ups
10 Push Ups
15 Air Squats

Alex 20
DeJuana 22
Erica 13
Keith 20
Paul 21