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 (14oz) • 1 1/2 cup frozen, diced taro root • 2 tsp ancho chili powder • 1 clove garlic, crushed • sea salt and pepper • 1/2 cup chicken broth Heat the oil in a saucepan over medium heat. Add the onion, bell pepper, and jalapeno. Saute for a few minutes, then add the chicken. Saute until browned. Stir in the remaining ingredients and bring to a boil. Simmer for 10 minutes, stirring frequently. Nutritional info: 3 servings at 27g carb, 37g prot, 7g fat
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 with a feature we have here on the site that no one has been using. We are about to do a WOD we did back on 4-19 and many of you that were here with us then are going to be saying to yourself, “I wonder what my rounds were?” Well, you won’t have to worry about that from this point on. At the bottom of this post (under where I type post times/rounds to comments) is literally a comment tab that will allow you to click it and post your work. Then it will be forever archived. Three months from now when we go back and do this one for a third time you will be able to see just how much progress you’ve made. Which, coincidentally, is really why we are adamant about you posting your work at the box. Although many of us get competitive with our WODs, keeping track of your work over time gives us a true account of your fitness progression. Progression is often so gradual that after three months we may say something like “I’ve been coming here for three months and I ain’t getting any stronger, and my times suck!”, or something like that anyway lol. Then you do a WOD we did some time in the past and you see that you beat your time by :30, or you got 1 more round, or you increased your load by 10lbs. Then life is all peachy again.
So you click on comments, if you haven’t already registered with disqus, do so. Then for that day comment on the WOD. It doesn’t have to be just your work that day. Give us your two cents. Give us your goals. Any comments are welcome. This is how you help us help you. Joe and I truly want each athlete to reach your goals. You have to have a plan and this can play a major role in that plan.
Now onto the matter at hand.
Group warm up and scaling at the beginning of class
20 min AMRAP:
10 dead lifts 115/75
20 fly traps
30 jumping squats
40 double unders
post rounds to comments
Aerobic training has the following benefits and 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:
• Increased cardiovascular function • Intensity can speed up overtraining
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity
Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)
Group Warm Up at the beginning of class
8 X 200 m runs with 1:30 between each run. See how long you can maintain consistency with the first time.
Bring stop watches if you have them.
post times of each run
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 (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
We have the Fight Gone Bad fundraiser coming up this Saturday, 9-17-11. Joe and I ask that every athlete we have participate in some way. Any CrossFitter from the area that follows us, if you are reading this, we encourage you to contact us and participate. We expect to have a great turn out, participators and spectators that may have already or that plan to donate. This might not come to full fruition if we don’t all give it our all these last few day leading up to the event. If you haven’t already, find out how to register for your own fgb6 site and ask for donations. These are amazing causes we are supporting and are worthy of our efforts.
complete the following:
11 deadlifts 225/155
11 kb swings 2/1.5 pood
run the block
11 overhead squats 95/65
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*
“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, a good diet, and regular chiropractic care are just too much trouble.” – unknown
Obviously this was meant to be funny, but what’s really funny is that there are people who travel down a similar path because they think “a good diet and hard work just isn’t me”. Your health is mandatory for a good quality of life. Hard work pays off. Our bodies are designed to work. We are not meant to eat the things we eat. It’s been proven time and again, our prescribed nutrition, exercise and maintenance increases you chances of a healthy life by leaps and bounds. GET ON BOARD AND LIVE!
We will discuss mobility for a few minutes at the start of each class and then we will work on proper technique on lifting loads (this can be any lift you or we feel you need work on)
Group Warm Up at the beginning of class
“Ring of Fire”
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
Warm Up: Spealler Warm Up
15 min amrap:
Overhead Squats 65/45
as many as possible before setting bar down. then perform 6 Turkish Get Ups per side.
score overhead squat reps
Gymnastics Skill Day:
We will work on gymnastics skills and I will put together a WOD to strengthen our weaknesses.