Tagged as: row

Recipe: Ham and Egg Cups

Ham and Egg Cups
makes 12

12 slices of deli ham (preferably high quality, nitrite/nitrate free)
9 eggs (preferably cage free, omega-enriched)
a handful of spinach, chopped
3 sundried tomatoes, finely chopped
2 Tbsp chopped fresh basil
olive or coconut oil

Preheat oven to 350 degrees.  Spray a muffin tin with olive oil or coconut oil.  Place a piece of ham in each cup.  Whisk eggs in large bowl and add spinach and sundried tomatoes.  Evenly disperse the egg mixture into the 10 ham cups.  Bake for 15-20 minutes.  Top with chopped basil and enjoy!

Ham & Egg

Mondays Workout

“Crossfit Total”

  • 1 Rep Max Back Squat
  • 1 Rep Max Press
  • 1 Rep Max Deadlift

Tuesdays Workout

In teams of two or three, with only one partner working at a time, complete as many rounds and meters as possible in 20 minutes of:

  • Row 200 Meters
  • 10 Burpees

 

 

“To Run” A Poem for Boston

Scott Poole of Vancouver, Wash., is the House Poet for the Oregon Public Broadcasting show “Live Wire.” He’s also a long distance runner.

The bombings on Monday inspired him to write the poem, “To Run – A Prayer for Boston,” which he shares with us (see below).

Poole tells Here & Now’s Robin Young that he sees the pain involved in running a marathon as a metaphor for what’s happening now.

“The fact that the marathoners push through that pain and conquer it inspires us and makes us hope for something better, and I think we’re all just hoping the same exact thing for Boston right now,” he said.

By Scott Poole:

To Run
~a prayer for Boston

To run
is to rise above the weak spirit
is to take on pain
is to push pain in the chest
with both palms

stumbling over garbage,
gravel, fragments of life,

is to say I will take you
on in the street.
Every breath of mine
is a battering ram,

shoving, crushing,
swinging a hammer of air.

I am a body of fast moving blood
inhaling you
taking you in like a tank.
I will consume your hate.

I will run straight into you
as if you were a finish line of joy,
picking up the fallen along the way
and you will never stop me,
you will never
stop me.

Pray

Monday’s Workout (April 22, 2013)

TIME TRIAL 3.0

  • 5 minute Row 
  • 5 minute Run 
  • 5 minute Double Under

Rest 4 minutes between rounds.

Tuesday’s Workout (April 23, 2013)

Complete as many rounds in seven minutes as you can of:

  • 115/75 pound Shoulder to Overhead, 10 reps
  • 20 Sit-ups (alternate variation every round)

-Compare score to January 1o, 2013.

 

 

Obey your thirst!

Is it summer yet?! It sure feels like it. Be sure your drinking plenty of water before coming in to workout. If you feel dehydrated it’s already too late. It takes hours before your body can fully recoup. The rule of thumb is to drink half your body weight in ounces (ex: If someone weighs 180lbs, they should be drinking 90oz. of water a day, and that doesn’t even take exercise into consideration).

Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). CrossFitter need to drink even more water!

CrossFit Endurance advice on Hydration: video

SignsOfDehydration

Wednesday’s Workout (April 17, 2013)

Complete as many rounds as possible in 15 mins of:

  • 15 Med Ball Cleans
  • 10 Medicine Ball Burpees
  • Run, 200m

Thursday’s Workout (April 18, 2013)

5 rounds for time of:
Row, 250 m
25 Kettlebell Swings, 2/1.5 lbs
Rest 2 mins

Skill: Hand Stands