Rest Day

Photo courtesy of Crossfit
 
I think most of us are having some really cold weather the last couple days.  If ice climbing is not your hobby, stay inside if you can and read the Crossfit journel.

Rest Day

 
Here's a great Paleo recipe from one of Pennsylvania's finest chefs, Cheryl B.  Give it a try and let us know what you think.
 
Noodleless lasagna
 
Ingredients: 
spaghetti sauce
1 # ground lean meat
mushrooms
15 oz. ricotta cheese
2 cups shredded mozzarella cheese
grated Parmesan
2-3 med. zucchini
cooking onion
green onion
green pepper
garlic powder
olive oil
canola oil
salt & pepper
 
1.  Brown 1# of lean ground beef and 1 cup of chopped mushrooms in olive oil.  salt &pepper
 
2.  In a small bowl mix 1- 15 oz. container of ricotta and 1-cup of shredded mozzarella
salt, pepper and garlic powder
 
3.  In a large bowl grate 4 cups of zucchini, (remove the seeds first)
    Add:  1/2 cup of onion thinly sliced,
             1/2 cup of green pepper thinly sliced
             1/4 cup of grated parmesean cheese
             2-eggs, beat  (3 eggs if they are small)
             salt & pepper
 
Heat canola or grape seed oil in frying pan, add 1/2 cup of mixture,spread out 
   to  1/4 inch thick patty, brown on both sides, drain on paper towel.  Continue until         
   all of mixture is used.
 
4.  Grease a casserole dish and pour a little spaghetti sauce in bottom, put a layer of fried
     zucchini patties, hamburg mixture, cheese mixture, and sauce.  Keep layering until all
     is used up.  Top with shredded mozzrarella.  Bake at 375 for about 40 minutes.
   
     Sprinkle grated cheese, sliced green onions and drizzle a little olive oil on.

Shoulder Press 1-1-1-1-1-1-1 reps
 
Post loads to comments.

Photo courtesy of Crossfit
 
Remember to use an active shoulder at the top of the press.  Your shoulders should be shrugged to your ears with the weight directly midline with your body.  Keep your feet shoulder width apart and elbows in front of the bar when racked.
 
Overhead presses are very safe for the shoulders and will actually help prevent shoulder injuries when done correctly.

"Tabata Something Else"
 
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
 
Post total reps from all 32 intervals to comments.

Photo courtesy of Crossfit
 
A proper push-up is executed from full extension of the arms to the chest touching the deck and back to full extension.  Above is a great example of a perfect push-up.  Anything less is not a rep and should not be counted. 
 
If you have trouble completing a Tabata interval with proper push-ups, do them on your knees with the same full range of motion.

Deadlift 3-3-3-3-3 reps
 
Post loads to comments.

Photo courtesy of Crossfit
 
Today we slow things down and work on our strength with the slow lifts.  There are few movements that build strength and are more functional than the deadlift.  Bending down and picking objects up will be a constant for the rest of your life.  We might as well be good at it.
 
Work up to a 3 rep max during these work sets.  Here's an example:
 
Warm-up
10 x 95 pounds
10 x 135
5 x 225
 
Work sets 
3 x 285
3 x 305
3 x 325
3 x 330
3 x 325
330 pounds would be the 3 rep max.
 

"Nate"
 
Complete as many rounds in twenty minutes as you can of:
 
2 Muscle-ups
 
4 Handstand Push-ups
 
8 2-Pood Kettlebell swings
 
Post rounds completed to comments.

Photo courtesy of Crossfit
 
Here is a great video with Rob Miller showing you how to develop a muscle-up.  It really comes down to a big pull-up followed by the hardest dip of your life. 
 
If you cannot do a muscle-up complete 3 pull-ups and 3 dips for every muscle-up.  If you do not have handstand push-ups, hold a handstand against the wall for as long as possible each round.
 
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
 
Happy birthday to Bart in North Carolina.

"Mr. Joshua"
 
Five rounds for time of:
 
Run 400 meters
 
30 Glute-ham sit-ups
 
250 pound Deadlift, 15 reps
 
Post time to comments.

Photo courtesy of Crossfit
 
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
 
This is a heavy WOD.  Make sure you scale the deadlifts to a manageable load if needed.  Try to stay as heavy as possible while still completing this under the 30-35 minute mark.
 

Rest Day

Photo courtesy of Crossfit
 
Here is a nice video from Crossfit Hampton Roads honoring the men who have paid the ultimate sacrifice for our nation. 
 
Rest up today, we have a good week starting tomorrow.

Rest Day

Photo courtesy of Crossfit One World
 
This is a much deserved rest day.  Hopefully you have nothing that needs iced down.  If you have some minor aches and pains, a daily supplement of fish oil may help.  It helps reduce inflammation.  Of course, if you are not already on the Paleo Diet you should be.

"Lynne"
 
Five rounds for max reps of:
Body weight bench press
Pull-ups
 
Post reps for both exercises in all rounds.

Photo courtesy of Crossfit
 
Take as much rest as needed between rounds.  This is not for time, it's a maximum effort for each movement for all 5 rounds.
 
Crossfit will make you fly?  Not quite, but it will give you some serious jumping ability.  Check out this video of some box jump variations.