Mon 06/16/08
Monday, June 16, 2008
WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
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Compare to 051213.
Salmon and spinach with balsamic sauce
4 Blocks
Ingredients:
¼ cup balsamic vinegar
1 tbsp honey
5 cups spinach
salt to taste
6oz. salmon fillet
2 tsp olive oil
ground pepper to taste
Instructions:
1) Pour the balsamic vinegar and honey into a small saucepan then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 min. Set aside. 2) Prepare the spinach. Wash and drain rapidly then transfer to a saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 min until the leaves wilt. Avoid overcooking otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside. 3) Lightly oil salmon on both sides. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter coloured, about 5 min. Turn and cook an additional 3 min. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. 4) Transfer the spinach to the warmed serving plates, place the fish on top, then drizzle with the balsamic syrup. Serve. 5) Have a piece of fruit or 1 cup mixed berries for dessert.
Submitted By:
Vyonna B.
Sat 06/14/08
Friday, June 13, 2008
CrossFit Chula Vista welcomes you to join us for our FREE Saturday WOD at 9:00 a.m. The workout is scalable to accommodate every individual's fitness abilities, so bring your friends, family, co-workers and kids out to this fun bootcamp type workout.
We will be at Heritage Park
1381 E Palomar St
Chula Vista, CA 91913-4802
Fri 06/13/08
WOD
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
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Thurs 06/12/08
Thursday, June 12, 2008
WOD
Deadlift 3-3-3-3-3 reps
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Compare to 080425.
The Men of 2nd Marine Special Operations Battalion of North Carolina and myself.
Wed 06/11/08
Wednesday, June 11, 2008
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
Enlarge image
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
Tues 06/10/08
Tuesday, June 10, 2008
WOD
Ten rounds for time of:
12 Burpees
12 Pull-ups
Post time to comments.
Mon 06/09/08
Monday, June 09, 2008
WOD
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
Post time to comments.
Fri 06/06/08
Friday, June 06, 2008
WOD
Three rounds for time of:
Run 800 meters
50 Pull-ups
Thurs 06/05/08
Thursday, June 05, 2008
WOD
Back Squat 5-5-5-5-5 reps
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Compare to 080421.
Wed 06/04/08
Wednesday, June 04, 2008
WOD
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats
Post rounds completed to comments.
Tues 06/03/08
Tuesday, June 03, 2008
WOD
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
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Great video on John Wooden
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Mon 06/02/08
Monday, June 02, 2008
WOD
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
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Fri 05/29/08
Friday, May 30, 2008
WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 080127.
Thurs 05/29/08
Thursday, May 29, 2008
WOD
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
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Compare to 070802.
Wed 05/28/08
Wednesday, May 28, 2008
WOD
Shoulder Press 3-3-3-3-3 reps
Post loads to comments.
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