Team WOD

Max reps of:

5 min of Wallballs at 10' target (10#)

5 min of KB Swings (1 pood)

5 min of Double Unders (5 single unders = 1 DU if needed)

5 min of Burpees

Teams again will be split evenly and can't consist of more than 3 people.  Only one team member can perform work at a time and the team with the most reps wins.  If your partner has to do single unders, it is up to the team to make an accurate conversion to Double Unders.  After each five minute period is over, the coach will yell rotate and at that time you will give out your rep count. ***Here's the catch*** At no time can you drop any piece of equipment from start to finish.  This means that someone will always be holding either the wallball, kb or jumprope.  If another team spots a piece of your equipment touching the ground, you each will owe 10 pushups at the conclusion of the WOD.  Yes this means that your Jump Rope can't touch the ground when not in use.  Teams are only allowed to use one jumprope, so pick wisely.  This also means that you can't drop the wallball.  All members must complete atleast 15 reps of each exercise.

Have you guys noticed that Robert seems to be in the gym everyday?  Good job brother, thanks for setting such a good example.  For those of you that don't get a chance to workout with Robert, he is a man of very few words, so I'd like to play a game called "What is Robert thinking" in this picture.  My guess is that he just noticed that someone was taking a picture of him and he said to himself "damn, I hope my picture doesn't make the blog".  Sorry Robert, It did!!  What do you guys think?

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Ingredients:

4 lbs grassfed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:

Use you hands to form into large meatballs.
If you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.

For the sauce mix:

1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper

Finish:

If cooking by pan then once the meatballs are cooked cover with sauce.
If cooking in the oven or crock pot cover with sauce and cook till done.

-This recipe comes from the CrossFit Football website.

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WOD

Deadlift 5-5-5-5-5

Today you will find your 5 rep max for deadlifts (not unlike what you did a few WODs back with the push jerk).  When doing your 5 reps, you must touch and go throughout all 5 reps.  Dropping the weight during the 5 reps will be considered a failed lift.

Team "ladies man" posing for a Colgate commercial...

Important thing to remember:

Claim your stuff that is laying around the gym or it will be given to charity on March 1st.

Make sure to get your clothing orders in and paid for by Friday.

Buy your tickets online to watch Shelly, Milk, Flores, Jon and Sean compete in the Southern California CrossFit Sectionals.

This Sunday's Wiffle Ball game at Victoria Lakes Park (just north of Bass Pro Shop) at 10am.  Bring your family and friends and lets support what CrossFit is all about; playing and trying new sports. Click here for directions.

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High Protein Chicken Pizza
Scott Hagnas
April 2008

This is a quick and convenient way to make pizza, and you won't have to eat any extra meat on the side in order to get in your protein! Here, we'll just use a chicken breast as the crust. After the basic directions, I provide recipes for two old favorites. You can make any style of pizza you like this way, just follow the basic guidelines.

Time: 30 minutes

For the "crust":

• 2 boneless, skinless chicken breasts
• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil
• 2 cloves crushed garlic
• 2 Tbsp finely chopped red onion
• 1 6 oz can tomato paste
• 1 8 oz can tomato sauce
• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage
• chopped black olives
• chopped mushrooms
• chopped red onions
• 1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon
• chopped pineapple

To create the "crust", use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort - you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round "crusts", they are ready to bake.

Spread the olive oil on a baking pan. Brush each side of the chicken with the oil, then place the pan in the oven. Broil for 1 1/2 minutes, then flip the chicken over and broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top. Reduce the oven heat to 350 degrees.

Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn't have access to our spices) Mix to combine well. Simmer on low.

Spread the pizza sauce on the broiled chicken "crusts". Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

Zone info: This really depends on your toppings, and the size of your chicken breasts. 1 oz chicken = 1 block protein. The pizza sauce as above totals 5 carb blocks, 26 fat blocks. Add the info for your toppings to get an accurate total.

 Performance Recipes are Paleo-friendly and do not contain grain, wheat, gluten, or dairy except in rare cases. Please use your judgement if you are allergic to any of these ingredients.

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WOD

4 rounds

400m run

25 Burpee Box Jumps

For time:

: Team "Average Joe's", kicked some serious butt last Saturday, and with those game faces, I can tell why.

Your goal on the burpee box jump is to do the burpee as close to the box as possible so that when you return to your feet you can jump onto the box without stepping forward.

ATTENTION ALL CROSSFITTERS... WE HAVE A TON OF CLOTHES IN OUR LOST AND FOUND, IF YOU'RE MISSING ANYTHING, PLEASE COME AND CLAIM YOUR CLOTHING.  ALL CLOTHING NOT CLAIMED BY THE END OF THE MONTH WILL GO BE DONATED TO THE GOODWILL.

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WOD

"Fran"

21-15-9

Thrusters (M:95 F: 65)

Pullups

: "Team Shake and Bake showing off their favorite Prom pose.

Alright guys and gals, this is a benchmark WOD, so go hard and Full ROM (range of motion) will be strictly enforced.

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 If you haven't noticed, it's getting busy, so make sure to sign up.  You don't want to have to wait around to get plugged in.

WOD

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Shoulder Press/Push Press/Push Jerk tri-panel [wmv]
Shoulder Press-Push Press-Push Jerk [ wmv]

: Team "Buns of Steel" showing their ganster side in Saturday's WOD photo.  The word is out on CFRC's Saturday Team WODs, it's getting fun and busy.

Warm-up will only consist of a 500m row and an extensive stretch and Range of Motion of the shoulders and arms.

Our "Pullup Club" shirts are in and Shelly and I will be passing them out to the men and women who have reached maximal pullups.  Wear them proud, as this is an exclusive club that most in the world cannot join.  For those of you that haven't made the board and think they can, the rules are simple: you must demostrate full ROM (range of motion), men have to hit either 30, 40 or 50 pullups, women must hit 20 or 30, and it must be video taped and in the presence of Shelly or I.  Why must Shelly or I be there?  Because we love to be witness to extrodinary things happening to extrodinary people.  And besides, this is a gift from us to you...

Don't forget to order your shirts, sweatshirts and shorts.  We will also have stickers soon for your car and wall.

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Quick and Easy Stuffed Cabbage Rolls

You do need a bit of time for the preparation so keep in mind that this is not a 15 minute recipe. It is best reserved for the weekend or a time when you aren't rushed.

What you'll need:

A green cabbage

1lb grass fed ground beef

1T Italian seasoning

1tsp garlic powder

1/4 cup of onion

grated 1 egg

for the sauce: 1 8oz can low salt tomato sauce 1/2 can of tomato paste 1T Dijon mustard 1/2 a lemon, squeezed

What you do:
Preheat your oven to 350. Put the cabbage in a large pot and cover it with water. Boil the cabbage until the leaves are soft and easily removed. This takes about 15 minutes from the boiling point. I promise the nasty boiling cabbage smell is temporary. While the cabbage boils take your meat, spices, onion and egg and mix them up in a bowl. You know the rule: mix with your hands not a spoon. When the cabbage is soft, peel the leaves off one by one and put them on a plate to drain and cool. While they cool mix up the sauce in a separate bowl.

So now you're ready for the assembly.  Line the bottom of a baking dish with some of the smaller cabbage leaves. Take a cabbage leaf and hold it in your hand. Trim the thickness of the stem down so it's easier to roll. Plop some of the meat mixture on the leaf and roll the leaf up tucking the sides of it in so the meat is completely covered. If the leaf is too big you can cut the excess off. Put it in the baking dish. Repeat until all the meat is used. Pour the tomato sauce on top of the rolls and cover the dish with foil. Bake for 1 to 1 1/2 hours depending on how big you made your rolls. This recipe makes between seven and ten rolls. Double up if you have a larger family.
That's all there is to it. No days of labor needed!
Enjoy!

(taken from "Feed Me Paleo" Blog spot.)

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WOD

600m sprint

-then-

2 rounds of:

Deadlifts x 30 (M:175 F: 110)

KB Swings x 30 (M:1.5 F: 1)

Pushups x 30

If you are one of the advanced athletes, use a 55/35# Dumbell instead of a KB and do ring pushups instead of reg. pushups.  That would make the WOD one of the sectional qualifing WODs for the CrossFit Games.

Don't forget to get your orders in for the Workout Shorts, Shirts, Sweatshirts and Booty Shorts and Tanks for the ladies.  All orders need to be in by Friday.

It's hard to tell wether or not this is bad quality picture, or if the ocean decided to dump on Michelle's workout!!!  WOW... Michelle has been diligently coming to CrossFit for a little over a month now and has quite a few success stories, but she just recently shared one with me.  Today, Michelle was able to do 3 regular pushups in a row without using her knees.  Great job "sis", I'm proud of you!  Now this is only a guess; but I'd say all your improvments is due to your dedication...I MEAN YOU'RE SWINGING A 8LB SLEDGE HAMMER IN THE MIDDLE OF A TYPHOON, FOR GOD'S SAKE!!!

 ONLY AT CROSSFIT RANCHO CUCAMONGA.....

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