Mountain CrossFit

SNOW DAY ??

Hi Everyone!

I'm still deciding on classes tonight. Douglas County has canceled school today.  That's my first source on whether or not we'll have class.

Stay tuned I hate to cancel a Workout.

SNOW DAY INFO:

1. message on school phone

2. WOD Blog site crossfit-kravmaga.com

3. Main site www.kravmaga-crossfit.com

4. email

5. I-25 is closed

6. Douglas County schools are closed or early dismissal

7. Your car or driveway has 3 feet of snow on it. Just get out the shovel, that sounds like a great WOD. No snow blowers or plowing aloud. Cheaters :)

 

If your going to cheat, do it right! And it is a 1/2 mile to the road.

I'd rather to Fight Gone Bad for 10 rds, then shovel that far!

RMKM&CF 10.27.09

Buy in:

2 rds 10-15 reps each

samson stretch, pvc OH squats, back extensions, push ups, sit ups, pull ups

WOD: dead lift 1,1,1,1,1,1,1

Cash out

1 rd, 1 minute each no rest

box jump, med ball cleans, burpees, front bridge & OH walking lunges

 

 

RMKM&CF 10.26.09

Buy in:

3 rds 10-15 reps

Samson Stretch, push ups, sit ups, back extensions or supper mans, pvc overhead squats

WOD: Modified Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents / sub towel pull ups
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents / sub towel pull ups
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents / sub towel pull ups

 

 

Cash Out: Front and Side Bridging 2 rounds 60 sec each

RMKM&CF 10.24.09

WOD

Fight Gone Bad Style WOD 1 min each exercise 1 minute rest after all five. 4 rounds

Row, box jump, kettlebell swings 53/30, dead lift 225/135, wall ball 20/15

RMKM&CF 10.22.09

WOD:

ROW 250M (M) 200M (W) your time becomes the "X" factor in your workout.

X Double Unders (triple your X if you can't do double unders)

X Front squat or Back squats 95/65

X Knees to elbows

X Clean & Press 95/65

RMKM&CF 10.21.09

Buy In: RM Warm up

WOD:

4 rds for time 

21 Sumo Dead Lift High Pull, 10 Pull ups & 10 Dips

RMKM&CF 10.20.09

Buy in

RM Warm up: 10 each 2 rds jumping jacks, chest to bar pull ups, squats, push ups, back extensions, row 250m, sit ups & hand stands

WOD: 5x5 Over Head Press

Cash out: Tabata class picks 4 exercises

RMKM&CF 10.19.09

Paleo Sheppards Pie

Ingredients:

1 head cauliflower

2 tablespoons butter

1-3 tablespoons cream (optional)

salt & pepper taste

3 tablespoons olive oil

1 medium onion, chopped

1 cup frozen organic peas & carrots, thawed

3/4 cup frozen organic green beans, thawed

1 pound ground grass-fed beef or bison

3/4 cup beef stock or broth

1 tablespoon chopped fresh thyme or 1 teaspoon dried

1 tablespoon chopped fresh rosemary or 1 teaspoon dried

Method:

Preheat oven to 400 degrees Fahrenheit.

Break the cauliflower into chunky pieces and steam until just tender.

Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste.

Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.

Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.

Bake 30 min.

Recipe courtesy of Mark's Daily Apple.

Buy in: CF warm up

WOD: Dead lift 5 X 5

Cash out: 25 American KB Swings, 10 burpees

Max number of rounds in 10 minutes

Ingredients:

1 head cauliflower

2 tablespoons butter

1-3 tablespoons cream (optional)

salt & pepper taste

3 tablespoons olive oil

1 medium onion, chopped

1 cup frozen organic peas & carrots, thawed

3/4 cup frozen organic green beans, thawed

1 pound ground grass-fed beef or bison

3/4 cup beef stock or broth

1 tablespoon chopped fresh thyme or 1 teaspoon dried

1 tablespoon chopped fresh rosemary or 1 teaspoon dried

Method:

Preheat oven to 400 degrees Fahrenheit.

Break the cauliflower into chunky pieces and steam until just tender.

Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste.

Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.

Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.

Bake 30 min.

Recipe courtesy of Mark's Daily Apple.

Buy in: CF warm up

WOD: Dead lift 5 X 5

Cash out: 25 American KB Swings, 10 burpees

Max number of rounds in 10 minutes

RMKM&CF 10.14.09

Buy in:

Tabata Mix up

WOD: CrossFit Total

max Squat, Press, Deadlift

Cash out: 20 GHD sit ups

 

too early in the morning!

RMKM&CF 10.13.09

4 Rds for Time:

400 meter run ( take a med ball for some added fun or make it hard core w/ a 30lb pack)

25 box jumps (keep your med ball to increase the challenge)

25 push ups

I think the quote was "I hate you John" :)

 

Time for a bigger box!!

That looks hard!

 

Go Rob! In the top three best scores with the 30lb pack!