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Battering Ram, Saturday, 04-14-12

Warmup:
3 rounds – 10 Bar Rows/Pull-ups, 10 Kettlebell Swings, 10 Push-ups, 10 Squats

Skill:
Sumo Deadlift High Pull

WOD:
As Many Rounds As Possible in seven minutes of:
15 Wall Balls, 20/16, 10′/9′ target
15 Sumo Deadlift High Pull, 95/65

Scale as necessary. Post rounds to Beyond the Whiteboard.

No CrossFit Today!

2K, Thursday, 04-12-12

Warmup:
Agility Ladder, Butt Kickers, High Knees, Skipping, Karaoke, Shuttle Runs

WOD:
Run 2K (Course: Start on Wilcox Avenue at the west end of Hollywood South parking lot, north to DeLongpre Avenue, East to Cahuenga Boulevard, South to Fountain Avenue, west to Wilcox Avenue and back north to the start. Do two complete loops. Start a third loop and finish at Fountain and Cole Avenue, southwest corner.)

Post time to Beyond the Whiteboard.

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Overhead Walking Lunges and Burpees, Wednesday, 04-11-12

Warmup:
Two rounds: 10 Overhead Squat (PVC), 10 Push-ups, 10 Pass Throughs, 10 Dumbbell Push Presses (light weight)

Skill:
Overhead Walking Lunge

WOD:
Five rounds for time of:
45 pound barbell Overhead Walking Lunges, 50 feet (scaling: 25 pound bumper plate, one arm overhead dumbbell lunges, dumbbell lunges, lunges)
21 Burpee (scaling: 4 count burpees, baby burpees, 21 squats/21 push-ups)

Scale as necessary (rounds, reps, weight, exercise). Post time to Beyond the Whiteboard.

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“Kaye”, Tuesday, 04-10-12

Warmup:
Jumprope
Shoulder Mobility: Arm Circles, Arm Swings, Push-ups (wide, normal, narrow, planche), Pull-ups (wide, normal, narrow), Planks to Side Planks, Seal Walk (Plank, 1.5 pound plate under feet, walk with hands)
Hip Mobility: Leg Swings, Squats, Side Lunges, Perfect Stretch, Over the Fence/Under the Fence

Skill/Strength:
Bench Press, Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2 reps, progress to your 1 or 2 rep max.

WOD:
“Kaye”. For time:
400 meter Run
50 Squats
40 Sit-ups
30 Double Unders
20 Push-Ups
30 Double Unders
40 Sit-Ups
50 Squats
400 meter Run

Scale as necessary. Post time to Beyond the Whiteboard.

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Bite Me

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I love food. I mean I seriously LOVE food. As in my heart goes all aflutter when I know it’s time to eat. No really, it does. Be it breakfast, lunch, dinner, or snack, I can’t wait to dig in. In fact, the only time I’m not ready to stuff my face is before a workout. As much as I love to eat, I don’t love the feeling of doing box jumps and burpees on a full stomach. Sadly, I have tried. But I can’t exercise on an empty stomach either or I start to fade pretty quickly. CrossFit requires energy, people!

So what’s a good pre-workout snack you ask? A banana or apple with almond butter is always a quick and simple favorite. Same goes for pre-packaged goodies like Lara Bars (Cherry Pie anyone???) and Kind Bars. However, eating the same stuff all the time can get pretty boring. Sometimes you just need to shake things up a bit. In addition to eating, I also love cooking and baking. Most notably, I love making easy-to-eat-anytime snacks. Particularly snacks with chocolate. Mmmmm chocolate…

I decided to incorporate my love of chocolate into a healthy convenient, grab-and-go pre-workout snack. I figured there had to be some good ideas online, so I checked one of my favorite cooking sites, Foodgawker, and I’m pleased to say I wasn’t disappointed. I found a few different recipes for tasty little items called “energy bites.” Healthy, yummy, convenient, and for those of you who don’t cook or bake, there’s no baking required! Just mix all the ingredients together in one bowl, roll them into balls, and voila! Yes, it’s that simple. I make a batch of these every week, pop ‘em in some Tupperware, and throw them in the fridge. I grab one or two on my way to the gym and enjoy a great little all-natural energy rush without feeling full or guilty about eating before a workout. And best of all, I get to have a bit of chocolate. Yeah!

If I haven’t already sold you on trying this recipe, let’s talk versatility. The ingredients below are just the base. You can make these little puppies with whatever additions strike your fancy. You say you like nuts? Add some chopped almonds, pistachios, or cashews. Seeds? Add sunflower seeds or chopped pumpkin seeds. You’re a dried fruit junkie? Add some chopped dried strawberries, cherries, or apricots. In a tropical mood? Go for some unsweetened shredded coconut. The sky is the limit my friends. And the best part is these babies aren’t strictly pre-workout bites. Oh no. You can enjoy them any time of day or night when you want a quick, nutritious snack. So come on CrossFitters, get your non-baking on and have some fun with this recipe!

Engery Bites Basic Recipe:

1 cup oats
1/2 – 3/4 cup nut butter (almond or peanut butter)
1/2 cup ground flaxseed
1/3 cup honey (or agave nectar)
1 tsp pure vanilla
1/2 cup dark chocolate chips or chunks (I use chopped up Trader Joe’s 72% cacao dark chocolate bars instead of chocolate chips. Anything with 70% cacao or more is good)

Enjoy!
Coach Tara

Abs, Friday, 04-06-12

Warmup:
Jumprope
Shoulder Mobility: Arm Circles, Arm Swings, Push-ups (wide, normal, narrow, planche), Pull-ups (wide, normal, narrow), Planks to Side Planks, Seal Walk (Plank, 1.5 pound plate under feet, walk with hands)

Skill/Strength:
Bench Press, Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2 reps, progress to your 1 or 2 rep max.

WOD:
100, 75, 50 and 25 reps of each:
Sit-ups
Flutterkicks (4 count)
Leg Levers

Scale as necessary. Post time and loads to Beyond the Whiteboard.

CrossFit One World, Thursday, 04-05-12

Warmup:
Agility Ladder
Butt Kickers, Skip, High Knees, Karaoke
Shoulder Mobility

Skill:
Push Press

WOD:
Courtesy of CrossFit One World
-Tabata of Russian Kettlebell Swings (1.5/1), then you have four minutes to complete a 400m run for time.
-Tabata of Squats, then you have four minutes to complete a 400m run for time.
-Tabata of Dumbbell Push Press (you pick the weight), then a 400m run for time.

A Tabata is eight rounds of 20 seconds of work and 10 seconds of rest. Your score is total reps of each Tabata and time to complete each 400m run. The faster you run, the more rest you get before the next Tabata.

Post reps and times to Beyond the Whiteboard.

“Cindy”, Wednesday, 04-04-12

Warmup:
Indian Run to Park
Shoulder Mobility, Monkey Bars
Box Jumps

Skill:
Broad Jump

WOD:
“Cindy”
As Many Rounds As Possible in 20 minutes of
5 Pull-ups (Scaling: Jumping Pull-ups, Band Pull-ups, Bar Rows)
10 Push-ups
15 Squats

Scale as necessary (time, reps, or exercise). Post rounds to Beyond the Whiteboard.

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It’s Sh!t CrossFit Girls Drink

Anyone who knows me knows I have an addictive personality. My most recent addiction is carrot juice. Tattoos, shopping, yelping, Hello Kitty, and now carrot juice are all my addictions. Of them all, carrot juice is by far the best for me.

This recent discovery occurred at the “Garden Juice” in downtown Los Angeles. After working out at the Los Angeles Athletic Club (my Crossfit supplemental gym), I was craving a healthy beverage. I did not want to risk all of the calories that come with a smoothie. I did not want the sodium that comes with a soda. I also didn’t want to walk to one of the trendy, expensive juice bars that cost $7.00 for fresh squeezed juice. Just then, “Garden Juice” appeared in view. It looked like a Mexican restaurant. I checked out the reviews on Yelp and found that is had great fresh squeezed juice. I reminded myself that looks aren’t everything and entered the less than beautiful location. There towards the back was a board containing mixed, fresh squeezed juices. My love for carrot juice was born. They simply take full sized carrots, run them through a juicer, put some ice in a cup and it’s done. Voila, all for $4.50!

You cannot go wrong with carrot juice. With only about 85 calories per eight ounces, it’s a guilt free drink. It’s also full of vitamins that are necessary for our bodies to stay healthy. Carrot juice is high in both vitamins A and C. Vitamin A is great for eyesight, tissue growth, and it helps to fend off bacteria. Vitamin C aids in the collagen production in your skin. Who doesn’t want collagen in our skin to keep us looking young? Wait, looks aren’t everything. Carrot juice is also very high in potassium, which is necessary for muscle movement. Finally, it’s not an old wives tale, when you drink carrot juice in very large amounts it can pigment your skin an extra hue of orange. Yes, we’ll all look tanner! Ok, looks are a little important.

Finally, if you can’t make it to “Garden Juice” you can purchase flash- pasteurized (not as fresh) bottled carrot juice from “Trader Joe’s.” It’s where I get my fix when I’m not downtown. Now, comes the most important question for us CrossFit girls. “Is this Paleo?”

Yes! Carrots are root vegetables, which are the major source of good carbohydrates on the Paleo diet. But like everything else in life, it’s best in moderation. I say go for 8-12 ounces of fresh carrot juice a day. It’s Sh!t CrossFit Girls Drink.

Coach Joy

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