February 25, 2018

josh

Pre-Hab:
Banded Internal Rotation
Banded External Rotation
Bridge

Warm Up:
2 Rounds:
10 PVC Pass Through
10 Straight Arm Pull
10 PVC Pass Through
20 Overhead Squat
10 Sots Press
5 Lateral Burpee Over the PVC

SWOD:
Hang Snatch + Snatch
2-2-2-2-2-2

WOD: 
18min EMOM:
Odd Numbers – 20 Kettlebell Snatch
Even Numbers – 14 Kettlebell Thruster

Competitor WOD:
62#/44#

Cool Down:
T-Spine Stretch
Fire Log
Cat Stretch

Extra Credit:
Accumulate 2min Plank

February 24, 2018

defense

Pre-Hab:
PVC Pass Through
Leg Swings
Monster Walk

Warm Up:
3 Rounds:
5 Burpee
10 Kettlebell Swing
10 45lb Plate Jumps
1min Goblet Squat Hold

SWOD:
None

WOD:

“CrossFit Games Open WOD 18.1”
20min AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks (50#/35#)
Row Calories (14/12)

Or if you did it yesterday

20min AMRAP:
8 Burpee Box Jump Over
10 Goblet Squat
14 Hand Release Push-Up

Competitor WOD:
30″/24″
70#/53#

Cool Down:
Wall Splits
Legs Up the Wall
Cat Stretch

Extra Credit:
Bulgarian Split Squat
5×10 per leg

Switch Barbell Club:
Snatch From Hip, Knee, Mid Shin, 1+1+1×3, Light Warm Up

Pull To Knee+Snatch
1/73%, 1/78%, 1/83%, 1/88%, 1/75%, 1/80%, 1/85%, 1/90%

Clean From Hip, Knee, Mid Shin, 1+1+1×3, Light Warm Up

Pull To Knee+Clean And Jerk
1/73%, 1/78%, 1/83%, 1/88%, 1/75%, 1/80%, 1/85%, 1/90%

Clean Pull
2×3/105%

Front Squats With Red/Black Bands Pause 2 Seconds In Bottom 3 Rep Max, Then -5&-10% For 3

Grain Free Cinnamon Raisin English Muffin

Microwave Cinnamon Raisin English Muffin

I saw this recipe and thought it was too good to be true. A healthy grain free English muffin from basic ingredients that could be made in under 5 minutes?!?! Doubtful.  I decided to give it a shot, but had zero hope that it would TASTE good or LOOK good. My four year old, Benjamin, and I mixed up the ingredients in a few short minutes (and only a couple spills), popped it in the microwave, and waited patiently to see what we would come up with. Once out of the microwave, we let it cool before slicing, toasting, and slathering with almond butter. As a texture freak, I was pleasantly surprised at how much it appeared to look just like the typical English muffin. Next was the taste test:

I could not have been more wrong about this recipe. These little guys taste BETTER than the store bought English muffins, without a doubt. Even Ben thought it was a special treat for the day, which was awesome because he usually thinks only sugar filled junk food is a treat. A win-win in my book!

I have not had the chance to try the original (plain) version of this yet, but I would imagine that they are just as outstanding. I plan to give it a go this week and make myself a breakfast sandwich!

February 23, 2018

monica

Pre-Hab:
Bird Dog Square
Fire Hydrant
Bottoms Up

Warm Up:
2 Rounds:
Fast High Knees
Butt Kicks
Bear Crawl (Front, Back, Side to Side)
25 Jumping Jack
5 Push-up
10 Squat

SWOD:
None

WOD:
20min AMRAP:
8 Toes to Bar
10 Dumbbell Hang Clean & Jerks (50#/35#)
Row Calories (14/12)

Competitor WOD:
None

Cool Down:
Couch Stretch
Upward Facing Dog
Downward Facing Dog

Extra Credit:
Overhead Squat
5-5-5-5
Superset 5 Box Jump

SwitchFit:
Warm-Up
8min for quality:
5 Burpee
10 Kettlebell Swing
10 45lb Plate Jumps
-then-
1min Goblet Squat Hold

SWOD
KB Swing
12min Alternating EMOM
Odd Minutes: Kettlebell Swing (20 reps for minutes 1 and 3; 16 reps on minutes 5 and 7; 12 reps on minutes 9 and 11; Increase weight on minutes 5 and 9)
Even Minutes: 45sec Plank Hold

WOD
AMRAP 6min:
10 Wall Ball
5 Box Jump

Rest one minute

AMRAP 6min
10 Calorie Bike
10 Slamball Ground-to-Over-the-Shoulder

Rest one minute

AMRAP 6min
50 Single-under (or DU)
10 Push-up

Fiesta Breakfast Bowl

Are you looking for a breakfast idea that doesn’t include any eggs? This is a great option from Meatified that is PACKED with flavor. I added bacon (why not?) and it was delicious! If you aren’t already sick of eggs, they are also a great addition to the mix!

Ingredients:

– 1 tsp coconut oil
– 1/2 small onion, sliced
– 1 cup sliced peppers, about 6 mini sweet peppers
– 1/2 lb ground pork or chicken
– 1/2 tsp dried oregano leaves
– Pinch ground cumin
– Salt, pepper & ancho chile powder to taste
– 1 avocado, mashed
– 2 – 4 tbl salsa

Instructions:

– In a large skillet, heat the coconut oil. Add onions & peppers to the skillet to soften.
– While the vegetables are cooking, mash the avocado with a fork and set aside.
– When the onions and peppers begin to brown, move them to the edge of the skillet.
– Add the pork or chicken, along with the oregano, cumin, salt, pepper & ancho chile.
– Turn the pork over after a few minutes and break it up into chunks with the back of a spoon.
– Cook for several minutes more, until the meat is thoroughly cooked.
– Stir to combine the meat and vegetables.
– Split the skillet between two bowls. Top each bowl with half of the mashed avocado and salsa to taste.

February 22, 2018

open

Pre-Hab:
Kip Swings
Straight Arm Pull
Scapula Push-Up

Warm Up:
2 Rounds:
20 Push-up
10 Hanging Knee Raises
Plantar/Dorsa Flex Drill
15 Banded Internal Rotation
15 Banded External Rotation
20 Walking Lunge w/ Knee Drive

SWOD:
Push Press
5-5-5-5
Superset 5 Pull-Up Negatives

WOD: 
21-15-9
Ring Push-Up
Hollow Rock
Strict Handstand Push-Up
Pistol

Competitor WOD:
None

Cool Down:
Reverse Hurdler Stretch
Fire Log
PVC German Stretch

Extra Credit:
30 Plank Twists

Switch Barbell Club:
BTN Press+BTN Power Jerk, Light Warm Up
2+2×4

Jerk, 3 Seconds Pause Overhead
3×3/73%, 3×3/78% 3/80%

Bench Press With 2-Board, 3 Rep Max, Then -15% For 3×3 With No Boards

Wide Grip Pull Ups
5×5-8 Reps

Crispy Bacon with Roasted Asparagus and Eggs

A simple and healthy breakfast in minutes…what more can you ask for? Well, you could ask for that AND a quick clean up. This One Pan Crispy Bacon and Roasted Asparagus with Baked Eggs is just that! It only involves a handful of ingredients and can be ready to go in under 20 minutes. Once you’re done enjoying your delicious and nutritious breakfast, you can look forward to only scrubbing one pan. I call that a win!

February 21, 2018

kids

Pre-Hab:
Super Rack
Banded Ankle Mobility
Toe Squat

Warm Up:
Junkyard Dog
-then-
5 Press
5 Back Squat
10 Push Press
10 Overhead Walking Lunge
1min Plank
1min Left Side Plank
1min Right Side Plank

SWOD:
Hang Clean + Clean
2-2-2-2-2-2

WOD: 
3 Rounds for Time:
50 Air Squat
14 Chest to Bar Pull-Up
10 Hang Power Snatch

Competitor WOD:
7 Muscle Up
115#/75#

Cool Down:
Samson Stretch
Pigeon Pose
Wide Legged Seated Forward Fold

Extra Credit:
25 Burpee Over PVC

Switch Barbell Club:
Push Press+Overhead Squat, Light Warm Up
2+2×5

Clean+Jerk
2+1/65%, 2+1/70%, 2+1/75%x2, 2+1/80%x3

Front Squat Pause 3 Seconds In Bottom & 10 Seconds At Top 1RM, Then -20% for 3×3 Same Pauses

Clean Deadlift, 2 Inch Deficit
4×3/105%

SwitchFit:
Warm-up
10min for quality:
100 Jumping Jack
-then-
20 PVC Pass Through
20 Walking Lunge
15 Hollow Rock
10 Jumping Squat
10 Arm Circles (ea. direction)
High Kicks
Under/Over the Fence

SWOD
Thruster
8-8-8-8
Superset 5 Pull-up Negatives

WOD
4 Rounds (40sec Work/20sec Rest)
Broad Jump
Renegade Row
Dumbbell Snatch
Calorie Row
Front Rack Walking Lunge

Bacon Guacamole Sammies

The original recipe for these Bacon Guacamole Sammies can be found by clicking on the link and is probably delicious. I have to admit that I followed my own recipe for Guacamole because I’m obsessed with it and cooked the bacon in the oven. I suggest you do whatever you want. The recipe below is what I followed and found to be delicious. I completely eye ball the measurements, so feel free to alter as you feel necessary. I should forewarn you- your breath will be atrocious (or delicious depending on your tastes!) after eating this guacamole, so make sure everyone in the room is eating it with you! You could also follow one of the recipe’s that Rick shared in the blog a while back. You really can’t go wrong here!

1 package nitrate free Bacon
4 Avocados, mashed
2 Garlic cloves, finely diced
1 Roma Tomato, chopped
1/2 Red Onion, chopped
Small handful of Cilantro (ß-See…eyeballed!), chopped
Juice of 1 Lime

Combine all guacamole ingredients and refrigerate.

Preheat oven to 400 F. Cut bacon slices into four equal pieces. Place on cookie sheet lined with Parchment Paper. Bake in preheated oven for 10-12 minutes or until crispy.

Once bacon is cooled, spread guacamole on half of the bacon slices and top with remaining bacon. Voila.