• 31Jan

  January 31, 2011

  playground 16 Comments

  WOD:

   

  

  Coach Dollie rocking her 5k Row.. Nice job Dollie!

  21-15-9

  Squat Clean (135 / 95)
  C2B Pullup
  Toes To Bar

   

  Congrats to Coach Dollie who finished 10th overall in the ThrowDown at CrossFit Relentless. She nailed a PR on her dead of 235 secure 10th place! PR by 30 pounds way to go Dollie!

  Going forward we will try to give everyone a heads up when these local competitions take place.

   

  Here is a recipe I found.  If you are into pork and coconut, if not.. too bad!

  Recipe:

  8 pork chops

  2 T coconut oil

  1 yellow onion, sliced

  1/2 C coconut milk

  2 T lime juice

  1 tsp. olive oil

  Seasoning:

  1/2 C unsweetened, shredded coconut

  1/2 tsp. oregano

  1/4 tsp. ginger

  1/4 tsp. red chili flakes

  1/4 tsp. turmeric

  1/4 tsp. black pepper

  1/8 tsp. cayenne pepper

  pinch sea salt

  Preheat oven to 375 degrees. Rub a little olive oil over the pork chops. In a zip lock bag add all the seasonings. In a skillet, heat the coconut oil. Add pork chops to zip lock bag and shake to coat pork chops evenly (it may not look like enough seasoning, but it was just enough). Brown pork chops in coconut oil, and place on a baking dish. Add onions to skillet. Saute until tender, adding lime juice to deglaze pan. Add coconut milk to skillet and pour over pork chops. Cover with tin foil and bake for 30 minutes.

   

  Is it your elbow? Your wrist or your shoulder?

  
  

   

   

• 30Jan

  January 30, 2011

  playground 10 Comments

  WOD:

   

  

  Cathy hitting her burpees during a Saturday team WOD

   

  Five Rounds for time

  400 meter run
  20 Burpee Box Jumps (24 / 20)

  Reminders:

  1.) Coach Dollie will be at CrossFit Relentless in West Hartford this morning for her first throwdown. The throwdown starts at 9am. Go cheer her on!

  2.) Diet challengers let us know how everything is going. Also, we are coming around to a month into the challenge, make sure you get your measurements retaken to see your progress.

• 29Jan

  January 29, 2011

  playground 2 Comments

  WOD:

  AMRAP 40 minutes

  Teams of two.

  1 45 pound bar per team.

  1 team member runs while the other performs as many OHS as possible.  When the runner returns, change places.

  Run distance is 400 meters.

  Score is total number of OHS completed.

• 28Jan

  January 28, 2011

  playground 10 Comments

  WOD:

  “Tabata-tastic”

  Tabata Thrusters (95 / 65)
  Rest 1 min
  Tabata Pullups
  Rest 1 min
  Tabata Squat Cleans (135 / 95)
  Rest 1 min
  Tabata Ring Dips
  Rest 1 min
  Tabata Deadlifts (225 / 135)
  Rest 1 min
  Tabata HSPU
  Rest 1 min
  Tabata KB Swings (1.5 pood / 1 pood)
  Rest 1 min
  Tabata SDHP (95 / 65)

• 26Jan

  January 27, 2011

  playground 12 Comments

  9:30AM class is canceled. The rest of our classes are a go for today. See you later on!
  

  WOD:

  

  Coach Ian, Kathy and Melissa rocking it out!

   

  Front Squat 5-5-5-5-5 reps

  Rest as needed

  100 Double Unders for time

  Rest as needed

  100 Unanchored Abmat Situps for time

• 25Jan

  January 26, 2011

  playground 12 Comments

  5pm kids class and 5:30pm regular class will be our only evening classes.

  The  6:30pm or 7:30PM is canceled. The make-up for tonight’s On Ramp will be on Monday at 5:30PM.

  WOD:

   

   

  

  Steve's got pulls

  “Bearly”

  AMRAP 40 minutes:

  50 meter Bear Crawl
  1 Complete set (7 cycles) of The Bear Complex (95 / 65)

  Record total distance and number of cycles of the bear complex completed.

• 25Jan

  January 25, 2011

  playground 12 Comments

  WOD:

  “CrossFit Total”

  3 Attempts to find a 1 Rep Max for each of the below:

  Back Squat
  Strict Press
  Deadlift

• 24Jan

  January 24, 2011

  playground 13 Comments

  WOD:

  “Badger”

  3 Rounds for time:

  95 pound Squat clean, 30 reps
  30 Pull-ups
  Run 800 meters

• 23Jan

  January 23, 2011

  playground No Comments

  WOD:

   

  Strict Press 3-3-3-3-3 reps

  Rest as needed

  Tabata Row

  Rest 5 minutes

  Tabata Squat

• 23Jan

  January 22, 2011

  playground 6 Comments

  WOD:

  “Tag Team”

  Teams of two.

  One Person runs while the other person does the movement; when the first person gets back, trade places.  The running Distance is approximately 200 to 250 meters.  All reps in the movement must be completed before moving on to the next movement.  You must tag your partner to change places.

  100 Burpees
  100 Overhead Squats (45 lbs)
  100 Pushups
  100 Thrusters (45 lbs)
  100 Squats

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