"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Amy K. is glad to be here, and we're glad too.  Welcome Amy!

Ahh, that extra hour of sleep yesterday was great, but now back to the grind of the work week ahead.  What better way to start it off right than to have a great breakfast.  Of course, lately I'm finding it more difficult to find the time to make the tasty hot breakfast I love.  But I know that being able to fuel my body with a macronutrient balanced, real food breakfast is the way to set myself up for making good choices all day long.  So in the hopes of keeping most of my favorite yummy breakfast foods included, I set off to make it convenient, portable, and delicious.  The best part of the recipe below is I can keep it affordable and fun by using whatever veggies/meat is on sale each week and keep my taste buds happy.

Ingredients:

Dozen eggs
1lb sausage or bacon (we found hot chicken sausage on sale–favorite so far!)
Veggies on sale (this week it was broccoli, asparagus, green onion, bell pepper)
Herb of choice (my favorite is cilantro)

Preparation:

Preheat oven to 350 and grease with two muffin pans with olive oil.
Cook and drain the sausage/bacon/mystery meat.
Whisk all your eggs in a big bowl.  
Throw all your veggies into the food processor until finely chopped but NOT smooth
Add this mixture to the eggs.  
Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 16-20 eggcakes).  Bake for 20-25 minutes or until the eggs are set in the middle.  

These are easy to block out, heat up and eat on the go if needed–Enjoy!

Complete as many rounds as possible in 20 minutes of:

3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Post rounds completed to comments.

Watch out!  They're coming for ya!

Don't forget to set your clocks back Saturday night!  Don't miss out on your extra hour of sleep before this WOD!  

Saturday's events were fun.  Great turnout for our free Saturday Intro 11am WOD, Addie PR'd both her lifts at the Weightlifting Meet–and our competitors at the Emerfit Games represented us well!  Cecily, Ali, Robyn, and Dan all PR'd their 2 rep max front squats and were prepared for the unknown considering their opening event included bobbing for apples!!

For time 21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 24kg (16kg)
Right-arm Kettlebell snatch, 24kg (16kg)
Pull-ups

Post time to comments.

Tim M. violent shrug and getting under the bar on his snatches.

It's that time of year again… as the leaves change, the snow falls and lives get infinitely busier people get sick.  Now, hopefully you can prevent it in your home by doing things like getting enough rest, staying well-hydrated, ridding your diet of unfriendly grains, sugars, etc.  But if life gets the best of you or your family, here are some natural remedies to consider and hopefully help speed your recovery.  Of course, these treatments are not meant to replace medical care.  Consult with your doctor before using natural remedies, especially if you have a medical condition or are pregnant.  If symptoms of any illness don't improve after a few days, consult your doctor.  This is from our friends at Everyday Paleo and Wellness Mama.  Check it out!  

Please chime in: what sort of home remedies have worked for you?

1. Garlic

Garlic naturally has a lot of antibiotic and antiviral properties and it can really help lessen the severity and time of an illness. For maximum potency, finely mince a couple of cloves and drink it water. (Nasty, I know, but it works). This can be repeated every few hours until symptoms are gone. [Note: Pregnant women should not take more than 1 clove a day, and children often will not take this remedy.]

2. Herbal Face Steam

This remedy is great, especially for respiratory illnesses. In a large (2 gallon) pot, bring a few cups of water to a boil. When water boils, turn off heat and add a couple tablespoons each of rosemary, thyme and oregano. Stir well, cover for up to five minutes, and remove lid. Drape a towel over the head and lean over the pot, breathing in the steam. This will help loosen congestion and kill any bacteria that has accumulated in the lungs or respiratory tract.

3. Hydrogen Peroxide

At the first sign of illness or ear infection, a few drops of hydrogen peroxide can do wonders! To keep the illness from getting worse, lay on one side of your body and put a dropfull of Hydrogen Peroxide in one ear. Let it stay in there until it stops bubbling and then repeat on the other side. This is especially useful for kids!

4. Cinnamon

Great at more than just increasing insulin sensitivity! To help with congestion and achy muscles, stir 1/2 tsp of cinnamon powder into hot herbal tea and drink. It is slightly spicy but can really take the edge off of congestion.

5. Coconut Oil

What does it not do? A few extra tablespoons of coconut oil can help shorten the duration of an illness. The lauric acid in coconut oil is thought to dissolve the  lipid coating around some viruses and make them more susceptible to attack by the immune system.

6. Apple Cider Vinegar

I know, it smells and tastes horrible! A teaspoon in warm water gargled and then drank can help sore throat symptoms and some sources also suggest that it can help kill viruses and bacteria.

7. Vitamin C 

Ok, so this one you might not have around, but Vitamin C is well known for its illness-fighting capabilities. You can get powdered Vitamin C, since it can be added to applesauce, other foods or even smoothies to get kids to take it. Just mix into water and drink.

At the first sign of illness, take 1/4 to 1/2 tsp every few hours until you reach bowel tolerance and then back down to half of the dose until symptoms disappear.

So take good care of yourself by exercising regularly, managing your sleep and stress, and fueling your body with a healthy, nutritious diet.  But if you do fall victim to a cold or the flu, address it right away to get back into have fun with us!

Resting 60 seconds between sets: 
Press 2-2-2-2-2-2-2-2-2-2

Post load to comments.

Maria (the new Mrs.) showing some great form on her overhead walking lunges.

For time:

3 Snatch complex, 95# (65#)

30 Ring dips

2 Snatch complex, 95# (65#)

20 Ring dips

1 Snatch complex, 95# (65#)

10 Ring dips

Today's snatch complex is comprised of 7 snatch grip deadlifts, 7 hang power snatches, and 7 heaving snatch balances. 

Post time to comments.

Amy looking strong in her miss mached socks.

Something to ponder while doing today's workout.

Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice.  When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed.  When this movement or pathway is unfamiliar, it is like driving with grandma in a big city and she has no idea where she is going.  You end up taking seventeen different streets to go five blocks.  As grandma lives in the city, she learns the quickest pathway from point A to point B.  The body reacts in a similar way.  As your mind works to find the best pathway to move your body it starts finding short cuts and movements become more efficient.  With the strength movements at CrossFit, novice people can see strength gains from 20-40 percent in little time with small gain in muscle mass.  The gains are attributed to the neuromuscular connection.  Now that grandma spent some time in the city (going through repetition after repetition) and finding the most efficient path, she can start pouring on the gas!!!  Allowing you mind to catch up to your body will make you more efficient in the long run.    

Ten rounds, each for time of:

100m sprint
Rest 90 seconds

Post times for each round to comments.

Just some of the awesome athletes at Verve on Sunday Fun-day, pre-Black Swan and Mr. Rogers' appearance.  Costume winners are Rich and Leah.  Congrats–you each win a free new Verve t-shirt!

Are You Your Own Worst Enemy?

CrossFit fucking hurts! Now I don't mean in the sense that we're getting injured all the time, rather I mean that the expression of efforts equates to a very uncomfortable sensation in our bodies. What's interesting is that this self induced sensation is what affords us such a desirable outcome – an increased work capacity across broad time, modal and age domains.

Many times, the biggest obstacle isn't the load, the duration, or the movements… it's what's between our ears that limits our potential. Our thoughts and words set the stage for our actions and habits, which ultimately create our character and define our destiny. With that in mind, how often does your thoughts and words take a turn for the worse… before the workout has even started?!?

I'm not going to pretend that this is something that I have mastered. In fact, I've trained myself to read the details of a WOD and state "That's going to suck!" Right off the bat, I've set the tone for negative self talk to creep into my mind and affect my workout. I then mope around, thinking negative thoughts about what's in store. In Man's Search For Meaning, Victor Frankl said, "Between stimulus and response, there is space. In that space is our power to choose our response. In our response lies our growth and our freedom."

In the realm of CrossFit workouts, you can (and should) monitor your thoughts and words at a few very specific times. A half hour before your workout, begin to forge a positive mindset for the events to come. During the workout, use positive thoughts and words only! After the workout, reaffirm the positive thoughts and words you used during the workout to set the tone for your next workout.

Here's a couple of tools you can use to stay out the dark. Use memories and anchor points of past athletic achievements that make you happy to feed your positive energy. For example, I think of being under the lights during "Amanda" at the 2010 CrossFit Games. Also, use positive affirmations like "I CAN do it!" or "Keep pushing!"  Refrain from using phrases that contain negative connotations, such as "Don't stop" or "Never quit". Remember, your efforts are always successes on your path to fitness. Walk away from each WOD with a positive mindset and affirmations.

Three rounds for time of:

10 Overhead squats, 135# (95#)
50 Double-unders

Post time to comments.

Lindsey won't let any snow storm get in the way of her morning workout.

Don't forget about the practice oly meet today at 11am!  Let us know how it goes and what you think.  Is everyone ready to strut their stuff in their singlets? 

As many rounds as possible in 10:00 minutes of:

20 Box jumps, 24" (20")
15 Wall balls, 20# (14#)

10 Dumbbell burpees, 40# (25#) 

Post rounds and reps to comments.

Wall ball madness at the park.

Don’t forget about the Halloween WOD potluck on Sunday the 30th of October.  We are going to have fun lifting some weight while trying to not smear my fake blood!  After the WOD we are going to be enjoying some creepy food.  I am thinking of making some Ghoulish meatballs or Vampire wood steaks.  The family is invited to come and join the festivities. 

Five rounds for time of:
7 Squat clean, 155# (105#)
14 Kettlebell swings, 24kg (16kg)

Post time to comments.

 
Well worth your time.

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Post time and loads to comments.

Erin in action at the FRCF Masters competition.

Great job today athletes here is Day 1 at the Masters results:

Erin Fandal  WOD1: 100+75+17.9 , WOD2: 85#
Jim Duwve  WOD1: 12:21 , WOD2: 195#
Chris Bell  WOD1: 12:49 , WOD2: 175#
Jeremy Black  WOD1: 14:34, WOD2: 175#
Gabe Romero  WOD1: 12:38, WOD2: 225#
Greg Bernstien  WOD1: 100+75+50+6, WOD2: 225#

WOD 3

Deadlift/Kettlebell Thruster/Run 
Erin Fandal  Heat 5 @ 10:00
Jim Duwve  Heat 7 @ 10:30
Chris Bell  Heat 10 @ 11:15
Jeremy Black  Heat 13 @ 12:00
Gabe Romero  Heat 14 @ 12:15
Greg Bernstien  Heat 14 @ 12:15 

WOD 4 Power snatch/stick jumps
Erin Fandal  Heat 5 @ 2:15
Jim Duwve  Heat 7 @ 2:45
Chris Bell  Heat 10 @ 3:30
Jeremy Black  Heat 13 @ 4:15
Gabe Romero  Heat 14 @ 4:30
Greg Bernstien  Heat 13 @ 4:30