May
May 11
Posted by (6) Comment
Wod
20 minute amrap
Buy in: 1000m row
10 burpee box jumps 20′
15 kb swings ( your choice )
20 ab mat sit ups
Good luck to all our athletes competing at the East Regional today. Come out and cheer on our team . First wod goes at 10 am and the second goes at 1 pm. Come show your support.
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May
April 10
Posted by (11) Comment
Wod
Warm up to to tough set of 2 on the bench. ( 15 min )
Then
Buy in: 1600m run
Bench Press x 2
12 sec. rope slam @ 100% effort ( two hands , same time )
rest 2:15 x 10
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May
Zucchini/Coconut Pancakes
Posted by (4) Comment
2 medium zucchini, grated
2 shallots, finely chopped
1/4 cup fresh chives
1/4 cup parsley, chopped
1 garlic clove, minced
4 eggs
1/4 cup shredded coconut
6-8 tbsp coconut flour
kosher salt and fresh pepper to taste
olive oil spray
Grate zucchini using the large holes of a cheese grater and place in a large bowl. Add coconut flour, shallots, garlic, parsley, chives, eggs, shredded coconut, salt and pepper.Heat a large skillet over medium heat and spray oil to cover pan. Drop tablespoons of the batter into the skillet. Cook about 2 minutes on each side until golden brown. Set aside and keep warm. Spray more oil in the skillet as needed, and continue with remaining batter. Makes about 10 or so pancakes.
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May
April 9
Posted by (13) Comment
Wod
” Loco”
5 Rounds For Time:
10 Deadlifts (245, 165)
40 Double Unders
Post Scores To Comments.
Weight in heels. Shoulders over bar. Lumbar curve.
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May
Training with pain?
Posted by (0) Comment
Some of us train with pain everyday! We sometimes mock each other…”suck it up”, or “don’t be a pussy”. Well, sometimes maybe we should listen to our bodies, and tell those would be encouraging remark makers to shut the f—k up!! Read on….
http://www.catalystathletics.com/blog/blog.php?blogID=1714
-Brian
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May
May 8
Posted by (14) Comment
“The Navigator”
5 Rounds For Time:
15 Power Cleans (115, 80)
15 Pull Ups
* We are still looking for volunteers for this years Fire Fighter Appreciation Day. Please contact Ashliegh Mule if you are interested. ashliegh@reebokcrossfitfirepower.com
* Big turn out to last night’s Paleo Nutrition Seminar. Thank you to Daniel for running the show and giving really good insight on what we do and why we do it in terms of Paleo eating. Next seminar is Monday, May 21st at 8:30PM.
* GI Jenn is running a Boxing Bootcamp starting May 11th for those of you who are interested. Classes start at 6:30PM. You can sign up at the front desk with Ashliegh.
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May
What’s happening BH readers,
This article is about an 18 year old Tetris grand master. Pretty insane! The real reason I’m posting this though is the 7 secrets he used to accomplish this. He has a heightened awareness with his sport (Tetris). We can all apply this to our life and/or sport we want to excel in. A really cool read…
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Quotes
Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.
—
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