Thursday, October 23, 2014

WOD Throwdown

7 rounds of overhead squats with a pull-up tie breaker

- Each round is 2 min, no rest between rounds. Your rest is the remaining time per round.

- You get two attempts per round to make ONE successful lift. If you make your first lift, you do not attempt a second lift in that round.

- Your score is the cumulative number of LBS you lift over the 7 rounds. (The max number of successful lifts is 7. Do not do multiple lifts in a single round)

- Start each round with the bar on the rack.

- You may start at any weight you like, but you must go up by a minimum of 5 lbs each round (unless you fail the lift twice in one round, then remain at that weight [for the following round]).

- In round 7, once you complete your lift (or fail twice, or decide not to attempt), use the remaining time in the round to do max pull-ups. You do not have to re-rack the bar before going to pull-ups.

-Pull-ups are strictly for tie breaking and will not add to the total weight. For example, if you lift 800 lbs and do 20 pull-ups, you will still rank below someone who lifts 805 lbs and does no pull-ups.



Wednesday, October 22, 2014

Bring your long socks!!!

Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

Tuesday, October 21, 2014

Front Rack Mobility and Deep Squat Mobility

Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

From CrossFit Invictus October 14 Performance WOD.

Monday, October 20, 2014

Shoulder/Overhead Mobility

Take 15-20 minutes to build to a heavy Jerk (Split or Power)

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (55/35 lb)

From CrossFit Invictus October 13 Performance WOD.

Sunday, October 19, 2014

Get out and play! Do some meditation or yoga. Take time to enjoy life!

ocean enjoy today

White Chicken Chili

Thanks, Paige, for this recipe…

To fit into a strict Paleo diet, just leave out the beans… but chili isn’t chili without beans, IMO!

White Chicken Chili

4 skinless, boneless chicken breast
4 cups chicken stock
1 clove garlic, minced
1(15ounce) can white beans with the liquid
1(15ounce) can green chillis with the liquid
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon chili powder
1 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon chopped fresh oregano


1. Add chicken to a 4-quart, heavy bottomed dutch oven or stockpot.  Add chicken stock and cook until tender (about 15 minutes). Shred chicken with two forks and then add back to the liquid.
2. Add garlic and onion to stockpot, white beans, green chillis, dried oregano, cumin, chili powder, salt, pepper, and chopped fresh oregano. Stir until well-combined. Taste for flavor and adjust to your preference.
3. Simmer on low heat for about five minutes. Remove from heat and serve.


Saturday, October 18, 2014

Make up WOD or strength

Friday, October 17, 2014

Work deep squat mobility in warm up.

Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets

Work thoracic spine mobility after Part A.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar

From CrossFit Invictus October 10 Performance WOD.

Thursday, October 16, 2014

Mobility: Deep squat mobility, lat stretch and thoracic spine mobility.
Skill: Snatch pulls, snatch balance, overhead squat

Five sets of:
Hang Snatch + Snatch
Rest 2 minutes

Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots

From CrossFit Invictus October 9 Performance WOD.

Crockpot Lamb and Easy Sweet Potatoes


I just wanted to share one of my go-to easy recipes that I make when I don’t feel like really cooking.

I get the boneless lamb leg roast from Costco (about $25-30) and a 10-lb. bag of sweet potatoes for about $11.

Sorry, I don’t have good pictures of the lamb in the crockpot…


Place boneless lamb leg in crockpot, with the fatty side down. Rub about 3 cloves or 1 tablespoon of garlic over entire face-up surface. Sprinkle with Italian Seasoning over entire face-up surface. As an option, you can add about 1 cup of beef stock to the crockpot, but you don’t need to as the juices from the meat will provide you with a nice amount of “jus” if you want to make gravy or just use the “jus” on the meat. Set the crockpot on low for 8-10 hours. The meat comes out super tender and juicy.

Not sure the amount of servings, but this can last up to 5 days for dinners and lunches for two people. We also eat it served on top of white rice with soy sauce or just the juice in the crockpot and a bit of salt.


Preheat oven to 400 degrees.
I use about 2 sweet potatoes at a time. Rinse the outside of the sweet potatoes well (we eat the skins). Or if you prefer not to eat the skins, feel free to peel the outsides. Cut into about 1/4″ to 1/2″ thick medallions. I then cut them in half (like half moons).


Place in a large bowl, drizzle with olive oil and sprinkle with black pepper and salt. Another great option is to sprinkle with Old Bay Seasoning Salt. Toss with wooden salad tossers to coat every piece.


Place sweet potato bites on a lined baking sheet (easy for clean-up) in one single layer.


Bake in oven for approximately 15 - 20 minutes, depending on your oven. Check doneness with fork- if a little hard to poke with fork, you will need to bake a little more. They should be tender, but not fall apart.

Enjoy with the lamb or as a side dish for any type of meat!