BARRIER HOP BURPEES

Posted by Tommy Mo On August - 15 - 2009

We love olympic lifting. We love developing our strength. We also love those opportunities to showcase our conditioning during randomly programmed METCON's. Running, Pull-ups, Squats, Double Unders and yes, even Burpees. But not just your normal regular "run-of-the-mill" burpees, we're talking "Barrier Hop Burpees" which include parallets. Why be predicatable anyway? It's boring. It's uneventful. It's so un-gang-like. After 6 minutes of high-intensity barrier hop burpees, we all caught our breath and took a moment for a post-METCON pose. It's a box norm for us. Get used to it.

The Gang

BEAST STRENGTH!

Posted by Tommy Mo On August - 19 - 2009

To be clear: There is nothing like loading up the bar with a shit-ton of weight and then lifting it off the ground all the way over your head. N-O-T-H-I-N-G! It's a rush. It takes hard work. It takes concentration. It takes well executed technique. Most of all, it takes HEART. Every day we get up before most of the free-world for the opportunity to develop our technique and strength. We coach one another. We grunt. We leave sweat puddles behind. But most of all, we work our asses off to set new PR's. To call us strong is a borderline insult. We prefer you call us all Beasts. Why? Because we deserve it!

Beast-Like Strength

SUPER DAVE = SUPER BUTTERFLY

Posted by Tommy Mo On August - 19 - 2009

Sometimes "pretty technique" is both more efficient and fun to watch. Notice I said sometimes and not all of the times. Olympic lifting is kinda pretty. Kettle Bell swings are not pretty. Now, Butterfly Pull-ups? Yeah, those are pretty. Come on now, how can you not agree? When executed properly they are both pretty and extremely efficient. Like anything else, all it takes is some good 'ol fashioned ball-busting practice. Execute these well and you're assured of a faster "Fran" time. But, don't get me started on that evil bitch. For now, we'll relish on the beauty of the Butterfly.

Butterfly Pull-ups

LOYAL FRIEND: "SWEAT ANGEL"

Posted by Tommy Mo On August - 22 - 2009

Isn't it nice to always have an "angel on your shoulder?" Let's be serious here for a moment. To feel as if you have an angel watching over you is a good thing. It's healthy. It's a positive sense of security. It's spiritual. It's inspiring. Sound familiar? It's another way the gang defines CrossFit. No wonder why we all openly welcome our Sweat Angel to the box every day. She's a positive byproduct of who we are, what we love, and how hard we work. Go ahead, give her a hug. It's okay. If you're lucky, she might even hug you back.....after you call "TIME!" of course.

Sweat Angel

PALEO GREATNESS!

Posted by Tommy Mo On August - 19 - 2009

Grains? You're outta here. Sugar? Sugar feeds cancer! Dairy? Don't even get us started, 86 that garbage too. Meat? Yum! Nothing less than one pound please. Eggs? Oh yeah! Whip me up a dozen will ya? Avocado? Oils? Bacon? Nuts? Seeds? Yes! Yes! YES! Hell YES! Keep it coming! Anything that falls into the paleo diet, we'll eat it up and by the truck load. Anything from the FDA derived recommended daily allowances food pyramid that falls outside of being "paleo approved" and we'll run that same truck right over it. Now pardon all of us while we knaw on the bone. Someone's gotta support the cavemen. It can't be just GEICO. That's just not patriotic.

Paleo Greatness

COMPETITION. RESULTS. RESPECT.

Posted by Tommy Mo On August - 23 - 2009

Know what one of the of the most admired fixtures in our box is? No, it's not the bumpers. Certainly not the rowers. Dare we say it's not even the beloved pull-up bar. It's the whiteboard. Without question, it is the most coveted fixture in our box. We grimace in front of it. We smile in front of it. We sweat, scream and shout in front of it. We even celebrate in front of it. But all of us gang members respect the hell out of it. It is loved. It is feared. It draws all sorts of sound and facial reactions. But, at the end of every WOD, be it great, good, or bad results, we give it the love and respect it deserves and we write on it.

Paleo Greatness

Spaghetti Squash

Posted by Dave Eagle On 8:15 PM

Tonight for dinner we made "Spaghetti Squash". Looks and tastes like pasta, but without the, as Garth would call them, "Filthy Grains". Super easy to make.
Start with a whole squash, cut it length-wise, and remove the seeds. Bake in the oven at 375 degrees for 55 minutes.

Let it cool a little, and with a fork just "scrape" the insides out into spaghetti-like strands.

For the sauce, just combine 4-5T olive oil, some garlic, onions, oregano and a can of whole peeled tomatoes to a saucepan. Stir on low heat for about 20 minutes.
Lastly brown 1lb of grass-fed ground beef.
That's it!
Makes for a healthy, light dinner. Good for those nights when you're just not sure what the morning workout might be. cough cough, FRAN.
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This recipe will make FOUR servings. Per serving, it breaks down like this:
457 calories
33.5g fat
23.75g protein
15.75g carbs (13.25g NET carbs)
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