Monthly Archives: September 2011

Easy Chicken Chili

I used frozen taro root in this recipe to keep it simple. Taro root tastes the closest to beans of any root veggie that I have used. Look for frozen taro at Middle Eastern markets. Alternatively, you can simply use yams or sweet potatoes if you like. Time: 20 minutes • 2 tsp bacon grease, coconut oil, or lard • 1/2 cup chopped onion • 1/2 cup chopped red bell pepper • 1 jalapeno, seeded and chopped • 1 lb chicken breast, chopped into cubes • 1 can diced tomatoes Read More...

Wednesday 9-14-11

 We had a great turnout for the WOD today. I wanted  to take a moment to commend everyone on their effort with the endurance challenge. I also wanted to remind everyone to continue to check the site for the WODs and updates. Each of us should have a stopwatch/time device and be familiar with how to use it. We will do the "tests" and work toward time PR's frequently.  Also, I want to take a moment and get everyone familiar Read More...

Tuesday 9-12-11

Aerobic training has the following benefits and drawbacks: BENEFITS DRAWBACKS • Increased cardiovascular function • Decreased muscle mass • Better fat utilization • Decreased strength • Greater capillarization • Decreased power • Increased Mitochondrial growth • Decreased speed • Decreased anaerobic capacity • Decreased testosterone levels Anaerobic Training has the following benefits and drawbacks: BENEFITS                                                               DRAWBACKS • Increased cardiovascular function       Read More...

Monday 9-12-11

Group Warm Up at the beginning of class @ 10 mins Ask coach for specific stretches for problem areas 5 mins to explain WOD Ask coach for scaling options "Fight Gone Bad" In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  There are three rounds. The stations are: 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 Read More...

Saturday 9-10-11

"9-11" complete the following: 11 deadlifts 225/155 11 kb swings 2/1.5 pood run the block 11 overhead squats 95/65 11 burpees run the block 11 ring pull ups 11 box jumps 30/24" run the block *3 trips around the block will equal approximately 1,100 meters* Read More...

Friday 9-9-11

"I take Aspirin for the headache caused by the Zyrtec I take for the hayfever I got from the Relenza for the uneasy stomach from the Ritalin I take for the short attention span caused by the Scopederm Ts I take for the motion sickness I got from the Lomotil I take for the diarrhea caused by the Zenikal for the uncontrolled weight gain from the Paxil I take for the anxiety from the Zocor I take for my high cholesterol because exercise, Read More...

Thursday 9-8-11

Group Warm Up at the beginning of class "Ring of Fire" For Time: 100 m run, 10 supine ring rows 200 m run, 20 supine ring rows 300 m run, 30 supine ring rows 400 m run, 40 supine ring rows post times to comments Read More...

Wednesday 9-7-11

Warm Up: Spealler Warm Up    "Kore Killer" 15 min amrap: Overhead Squats 65/45 as many as possible before setting bar down. then perform 6 Turkish Get Ups per side.  Repeat score overhead squat reps Read More...

Tuesday 9-6-11

Gymnastics Skill Day: We will work on gymnastics skills and I will put together a WOD to strengthen our weaknesses.  Read More...

Monday 9-5-11

Rest & Recovery Thanks to everyone who participated in 31Heroes. Enjoy Labor Day and BE SAFE! Read More...