09/06/10
Sunday, September 5th, 2010Happy Labor Day Redliners!!!!!
We will have one WOD today at 8:30 am. Come on in and pick your favorite HERO today!!!
Archive for the ‘Uncategorized’ Category
09-03-10
Thursday, September 2nd, 2010Workout of the day
A. 3 rounds for time:
Run 200 m
10 Toes to Bar
10 Box Jumps
Rest 3:00
B. 2 rounds for time:
50 OH Walking Lunges
50 Jumps
rest 3:00
C. Tabata Squats for reps
Coach’s notes: Guys use 45 lbs for OH walking lunges, gals 25 lbs.
09-02-10
Wednesday, September 1st, 2010Today’s WOD will almost be this fun…and nearly as effective.
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps Ladies use 75 pounds
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
WOD Demo at CrossFit Atlanta - video [wmv] [mov]
09-01-10 YOGA with Tara
Tuesday, August 31st, 2010Join Tara this morning at 8:30 for a relaxing and restorative hour of Yoga.
and relax at home tonight with this great meal….
Shrimp, Sausage and Summer Squash Casserole
Two words in the seafood recipe submitted by Rachel Virden for thePrimal Blueprint Reader-Created Cookbook Contest caught our eye immediately: Summer and Squash.
Yes, we loved the combination of shrimp and sausage (who wouldn’t?) and the intensely savory flavor that only comes from sautéing with bacon fat. We were amazed by the way a few simple ingredients baked up into such a rich and satisfying dish. But what made us really happy was discovering a new, inventive way cook up summer’s seemingly endless bounty of squash.
If you have a garden, you know that varieties of summer squash are famously prolific. This time of year, farmers’ markets are also overflowing with zucchini, crookneck and pattypan squash. Just when you think you’ve prepared summer squash in every possible way, a recipe like Shrimp, Sausage and Summer Squash Casserole comes along that transforms a simple crookneck into a rich, flavorful meal.
As you begin cooking, the shrimp, sausage and squash seem like three separate ingredients in the pot. But when you spoon the trio into a pan and bake for 30 minutes, the three meld together into a voluptuous casserole with a buttery texture and rich, meaty flavor.
As much as we loved the shrimp in this recipe, we can imagine that other types of seafood, like salmon or halibut, could be substituted with equally delicious results. However you make it, Rachel’s casserole is a one-dish meal that will make you glad summer, along with its endless supply of squash, is not quite over yet.
Ingredients:
- 4-5 pounds yellow crookneck squash (or zucchini), sliced
- 1 onion, finely chopped
- 6 slices bacon, chopped into pieces
- 1/2 pound Italian sausage (spicy or regular)
- 1 pound raw shrimp (peeled/deveined/tails off), chopped into bite-sized pieces
- 2 eggs
- Butter, if needed for sautéing
- Optional seasonings: salt, pepper, Cajun seasoning or hot sauce, Parmesan cheese
Instructions:
Preheat over to 350 degrees Fahrenheit.
Cook the bacon and sausage together in a large soup pot or other deep pot. When fat begins to render, add the onion. Sauté until bacon is slightly crispy, sausage is crumbled and cooked and onion is soft.
Add the sliced squash (it may be easiest to add it in several batches) and stir to coat with meat and rendered fat. Turn the heat to high. This is necessary to quickly cook off any moisture the squash releases so that the squash can brown and caramelize, rather than “boil” in its own water. If the sausage and bacon have not rendered enough fat to cook the squash, then add some butter to the pot. The squash is done once it is slightly browned and there is no liquid sitting in the pot. By this time, the squash will have reduced by about half. Season with your choice of salt, pepper, Cajun seasoning and/or hot sauce.
Remove the pot from the stove and let it cool slightly.
Beat the eggs in a small bowl and pour over the squash mixture.
Add the raw shrimp and 1-2 handfuls of grated Parmesan cheese (optional).
Stir to combine all ingredients then pour into a casserole dish.
If you like, top the dish with a few pats of butter or a sprinkle with Parmesan cheese. Bake until hot and bubbly, approx. 30 minutes.
(It is important to not cook the shrimp prior to baking the casserole. The shrimp will get overcooked and rubbery if you do.) Enjoy!
08-31-10
Monday, August 30th, 2010WORKOUT OF THE DAY
A. Halting Snatch Grip Deadlift @ 1123 Tempo; 3 sets of 3 reps. Rest 2 minutes b/t sets
B. Behind the neck Snatch Grip Push Press @ 12X2 tempo 3 sets of 3 reps Rest 90 seconds b/t sets
C. Snatch 10 single reps done on the minute
Coaches notes;
A; pay strict attention to the tempo. That is a 3 second pause at the top before lowering the weight.
B; Dip, drive and press. Do not jerk the weight overhead. Press it to full lock out and active shoulders. Hold for 2 seconds.
C; Chose load by feel. If you miss 2 in row, you are too heavy. Do 1 Snatch per minute for 10 minutes. This is a volume workout, not for a PR. Leave your ego at home.
08-30-10
Sunday, August 29th, 2010Thank you all very much for your understanding and patience during the last few weeks. I have recently had a huge change in my shifts with the Sheriff’s Office and now work day shift. This has been a real plus for my family and I as I am now home in the evenings to be with my wonderful wife and children. It has, on the other hand, caused some scheduling problems at the box. The September schedule is filled and looks to be much much smoother than August. Thank you again for patience and flexibility.
On that note…Unfortunately, due to scheduling issues, today’s 10 O’clock class will be cancelled.
WORKOUT OF THE DAY
21-15-9 of
Pull Ups
Burpess
Congratulations to our very own Nikki Johnson who completed her CrossFit Gymnastics Certification this weekend in Tampa. We are all looking forward to learning some new stuff Nikki….
08-27-10
Thursday, August 26th, 2010THIS MORNING’S CLASSES WILL BE PUSHED BACK BY 1 HOUR. WE WILL HAVE A CLASS AT 9;30 AND ONE AT 10;30.
Here are a few links you may or may not have known about…. I hope they help
Paleokits - Real Food For Real Athletes
WORKOUT OF THE DAY
First you will need to select a partner… Then you will have to load the sum of both your bodyweights on a bar…Then you will do…. AMRAP in 8 minutes of : 15 Partner Deadlifts and 15 Team Handstand Pushups Here’s the deal! The deadlifts can be completed side by side facing the same direction, side by side facing opposite directions or from the ends of the bar. Which ever method you chose, the bar must start on the floor and be lifted until you and your partner are standing straight up. The team handstand pushups may be completed as regular HSPU’s , or you may grab your partner’s feet, ankles, knees, shorts or whatever to assist them. These will be FULL RANGE OF MOTION from abmat to lockout. Which ever method you chose only one of you may work at a time.08-26-10
Wednesday, August 25th, 2010Check out the sweet new blog from the minister of mobility K-Star at http://mobilitywod.blogspot.com/ Use it people, at home, at work before you squat, before you jerk…..
Lame!
WORKOUT OF THE DAY
Ok, if you paid attention to yesterday’s post and did your homework you should be prepared.
5 Minutes of PVC and empty bar work of Jerk Balance & Tall Jerk
Load is not important. You goal is speed of the lock out of your arms and fast feet. Precise movements please. No slop.
Technical Strength
Push Press- Push Jerk- Split Jerk; 1.1.1 x 4 sets Rest 3 minutes between sets. Low reps= HEAVY LOAD
1.1.1.= 1 of each movement in a continuous fashion and without re-racking
Loading goals; sets 1-3 should be doable for all 3 three movements. Set 4, you should almost get but fail on the push press, the continue with the set and do the push jerk and split jerk.
08-25-10 2K Row Time Trial
Tuesday, August 24th, 2010James Hobart prepares for the 2010 CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv] [mov]
Homework…
We are going to be spending a little more time working on our Olympic lifts in the near future. The speed, power and coordination they develop can’t be touched by lesser movements. The list of supplemental and skill transfer exercises for the Olympic is staggering. Take the time over the next few days to familiarize yourself with these movements. You can practice all of them with a broom stick at home and PVC at the gym. Consider this your homework..
Workout of the Day
Warm up quickly….
Sit down, shut up and pull….
Row 2000 meters as fast as possible. That is all
8-24-10
Monday, August 23rd, 2010“Next Years Champ?” with Brandon Phillips at the 2010 CrossFit Games- video [wmv] [mov]
Paleo Shrimp Alfredo & Spaghetti Squash
Spaghetti squash with a Paleo-friendly alfredo sauce has been on my recipe “to do” list for a long time! I’ve been super eager to try it with either a chicken or shrimp… and I am so glad I did! We enjoyed it very much. This was only the second time I’ve ever cooked a spaghetti squash, and I have to say, the method I used tonight was MUCH better than the last. The first time was an utter chore and I was tempted to use a chainsaw! This time I chose a much kinder, gentler and safer method … the oven. From here on out, there will be no other way for me. I might even put spaghetti squash on the menu more often. The recipe possibilities are endless!!! Hope you enjoy!
Recipe:
1 spaghetti squash
1 T olive oil
4 cloves garlic, minced
2 T dried parsley (or 1/2 C chopped fresh Italian parsley or basil)
1 T Italian seasoning
1 C coconut milk (I used “light” coconut milk form Trader Joe’s)
1/4 C chicken broth (organic, low sodium)
1/2 tsp. arrowroot powder (as a thickener)
1 lb. shrimp
1 tsp. garlic powder
1 tsp. black pepper
pinch sea salt (optional)
Preheat oven to 350 degrees. Puncture several holes throughout the spaghetti squash to allow the steam to escape. Place the spaghetti squash on a baking dish and put in the oven for 1 hour. This is the only thing you really have to allow time for when cooking this meal. Everything else cooks quickly! When the squash is done, remove from the oven and allow to cool slightly before cutting it open. The inside will be very steamy and hot, but will cut very easily!
While the spaghetti squash is finishing its cooking time and cooling a bit, make your sauce. Heat the oil in a skillet. Saute garlic and when garlic starts to brown, add the shrimp. Saute until shrimp is nicely pink and cooked through. Remove from skillet and set aside. Whisk arrowroot and chicken broth together, and add to skillet. Cook on medium heat until it starts to thicken. Slowly add coconut milk along with remaining herbs and spices. Add the shrimp back to the skillet. Finish with a pinch of sea salt if desired.
Cut the spaghetti squash open by slicing it in half and remove the seeds. With a spoon scrap the spaghetti squash out of its shell into a bowl. It will look like spaghetti!!! Place desired amount on a plate and spoon shrimp & alfredo sauce over the top. Garnish with some chopped fresh basil and enjoy!
WORKOUT OF THE DAY
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)