03/01/10 WOD
February 28, 2010 by admin · 4 Comments
Wow, what a weekened! Great job everyone from competitors to volunteers, crossfit the club was represented very well. We will need a few days to get our place back to normal but we have some very good WOD’s coming to everyone.
WOD
This is WOD #3 from the sectionals, we have 5 weighted vest for those of you that want to tackel this Rx’ed.
For Time:
12-9-6-9-12
Thrusters- 95m/65w
Pull-ups
200 meter run
*On your pull-ups chin needs to break the vertical plain of the pull-up bar. That means you need to pull higher then the bar and push your head through at the top. Any of you that think you can beat any of the times posted for the sectionals let the trainer know and we will do your counting of the reps for you!
CHECK OUT THE VIDEO OF DAY 1 OF THE UTAH/NEVADA SECTIONAL- CLICK HERE
02/27/10 WOD
February 26, 2010 by admin · 7 Comments
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GOOD LUCK TO ALL OF OUR ATHLETES TODAY, ALL YOUR HARD WORK WILL PAY OFF TODAY.
No Scheduled Classes Today
Everyone be sure to come and watch us make a little visit to our friend Pukie!
02/26/10 WOD
February 25, 2010 by admin · 7 Comments
Thanks Sherrie for all your hard work coordinating the Utah/Nevada Sectionals, without you we wouldn’t be having this great event come to Crossfit The Club.
WOD
For Time:
400 meter walking lunge
*Back knee must tap the ground on each step. No walking, the only way you move forward is by lunging!
ATTENTION: We will be holding our regular scheduled classes today (7, 9, 10am, 4 & 5pm). If you could get your workout in early that would be great, we will be starting the clean up in the evening for Saturday’s big event. Also, this is the last day to pre-order your t-shirts. We are waiting for a few of the styles which should be arriving tomorrow morning.
All orders should be available for pick-up after 4:00 pm.
02/25/10 WOD
February 24, 2010 by admin · 3 Comments
No Kettlebell! No problem, use your newborn!
WOD
For Time of:
10 Kb Swings
1 Burpee Pull-up
10 KB Swings
2 Burpee Pull-ups
10 KB Swings
3 Burpee Pull-ups
10 KB Swings
4 Burpee Pull-ups
etc…until you reach
10 KB Swings
10 Burpee Pull-ups
10 sandwiches to stay away from
February 24, 2010 by admin · 7 Comments
10. Cosi Steak TBM (Tomatoes, Basil, Mozzarella)
829 calories
55 g fat (19 g saturated)
453 mg sodium
9. Arby’s Ultimate BLT Market Fresh Sandwich
880 calories
46 g fat (10 g saturated)
1,740 mg sodium
8. Jimmy John’s Italian Night Club
951 calories
51 g fat (12 g saturated)
2,165 mg sodium
7. Panera Full Chipotle Chicken on Artisan French Bread
990 calories
56 g fat (15 g saturated)
2,370 mg sodium
6. Red Robin Whiskey River BBQ Chicken Sandwich
1,112 calories
62 g fat
531 mg sodium
5. Subway Meatball Marinara Footlong
1,160 calories
46 g fat (18 g saturated)
3,060 mg sodium
4. Blimpie Special Vegetarian 12″
1,186 calories
60 g fat (19 saturated fat)
2,198 mg sodium
3. Applebee’s Grilled Cheese BLT
1,310 calories
(no other nutritional information available)
2. Quizno’s Large Tuna Melt
1,760 calories
25 g saturated fat
2,120 mg sodium
1. Cheesecake Factory Grilled Shrimp & Bacon Club
1930 calories
24 g saturated fat
2,965 mg sodium
02/24/10 WOD
February 23, 2010 by admin · 6 Comments
Today is just one of those days where you might just feel like this!
WOD
“Football Gone Bad”
Three 1 minute rounds for time:
1. Thrusters 95 lbs
2. Box Jumps 20″ box
3. Double Unders
4. Push Ups
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
**Our new shirts and hoodies will be in this week, be sure to pre order yours today!
02/23/10 WOD
February 22, 2010 by admin · 9 Comments
HAPPY BIRTHDAY JODIE
Jodie really wanted to do Murph today but thought we should lay off the push-ups for today, so her next favorite thing is running. Hope you have a great Birthday today, keep up the good work!
WOD
5 rounds for time of:
400 meter run
10 pull-ups
25 squats
02/22/10 WOD
February 21, 2010 by admin · 4 Comments
Sometimes it is hard to tell if you are going full range of motion, like Chase is here. We would like to do a better job of making you better crossfitter, from now on I will bring the flip video camera to film some of you during the wod’s and we can go over your form together. Sometimes it helps to see what we are talking about when we hammer you on your form.
WOD
AMRAP in 20 minutes of:
400 meter run
max rep push-ups
*Each time you come out of plank position at the top of the push-up you run. Your goal is to get as many rounds as possible with as many push-ups as possible.
**ATTENTION: We will be going through some remodeling this week in preparation for the Sectionals this week, so we will not be able to utilize all of the crossfit area. We will have the regular scheduled classes Mon-Thurs, Friday there will be no 6pm class and there will be no Saturday classes. Please be patient with us and come and support your fellow crossfitters at the sectionals.
Recipe for Pumpkin and Chicken Curry
February 20, 2010 by admin · Leave a Comment
- 2 chicken breasts (sliced into strips)
- 5 cups pumpkin (diced)
- 2 tbsp olive oil
- 1 onion (diced)
- 2 garlic cloves (finely chopped)
- 2 tbsp ground ginger
- 1 tbsp ground turmeric
- 2 tbsp ground coriander
- 2 tbsp ground cumin
- 1.5 cups vegetable stock
- 1 bunch fresh coriander (chopped)
Fry onion and garlic in a large pan with oil on medium heat for 2 minutes. Add chicken and cook, stirring constantly until chicken has turned white. Add pumpkin, ginger, turmeric, coriander and cumin, then stir for 1 minute. Add stock and let simmer on low for 15 minutes. Add chopped coriander, then cover pan and cook for another 2 minutes. Season with sea salt.
02/20/10 WOD
February 19, 2010 by admin · 5 Comments
There are three people here that got a little better today!
TEAMWORK SATURDAY
I will give you a little hint, I bet you will sweat a lot.
WOD TIMES- 7:30, 8:30, 9:30am