CrossFit Bloomington-Normal

Wednesday, October 28th, 2009

“Oly Wednesday”

Today is going to be a little bit different. After the warm-up, we’re going to split off into groups and work on the Two Olympic Lifts ( Snatch and Clean & Jerk) for about 40 min. Therefore, i’m not going to post a rep scheme, as we will be doing quite a heavy load of both. At the end, we will run through a short kettlebell work-out to elicite the metabolic response we’ve all become accustomed to. I hope you all are as excited as I am to spend all day Olympic Lifting. Let’s do some work and really get a grasp on techique!!

Love,

JJ, Josh, and Chad

PR’s Today:

Dusty: Power Snatch 1RM @ 155, Power Clean 1RM @ 205
Stephen: Power Clean 1RM @ 165

October 27, 2009 By JJ Krupka
Filed Under: W.O.D. Tagged With: Clean, Power Clean, Power Snatch, Run, Snatch

Tuesday, October 27th, 2009

Skill/Strength:

Back Squat: 5-5-3-3-1

*”The full squat is a perfectly natural position for the leg to occupy. That’s why there’s a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s “bad” for the knees.” —Mark Rippetoe

WoD: “Death Grip”

For Time:
500 M Row
21-15-9: Pull-Ups and Knees to Elbows
30 Burpees

PR’s Today:

Britt: Back Squat 1RM @ 175
Kathryn: Back Squat 1RM @ 140
JJ: Back Squat 1RM @ 365
Katie B.: Back Squat 3×1 @ 165
Robin: Back Squat 1 RM @ 75
Jenn V.: Back Squat 1 RM @ 65
Nicole: Back Squat 1 RM @ 85
Krystyna: Back Squat 1 RM @ 165

*It’s important to note that these are butt back, driving through the heels, knees not buckling, below parallel, full-on squats. We don’t care how much someone can lift by compensating with bad form!!!

October 26, 2009 By JJ Krupka
Filed Under: W.O.D. Tagged With: Back Squat, Burpees, Row, Sit-Ups

Pumpkin Pancakes

PumpkinPaleoPancakes

These don’t look good at all, but this is the only Halloween related recipe we could find. Enjoy!

2 eggs
1/2 cup canned pumpkin
1/2 cup almond butter
1/2 tsp cinnamon
1/4 tsp vanilla
1/4 tsp nutmeg
1 tablespoon Agave

2 tablespoons chopped pecans – topping
2 tablespoon real maple syrup – topping

Coconut oil – for the pan

Mix everything up real good and add the pecans and maple syrup at the end. The recipe above makes 2 good size pancakes.

(2)5 block meals (approx 35 gm P, 45 gm C, 45 gm F /person)

October 26, 2009 By CrossFitBN
Filed Under: Breakfast & Brunch, Recipes Tagged With: pancakes

Monday, October 26th, 2009

Skill/Strength:

The Jerk: learn technique on Push and Split, then choose one:

3-3-1-1-1

WoD:

“I’ll show you Tabata:”

Deadlift (225/135)
Box Jump (24/18)
Sit-ups
Ring-Dips

Complete 20 sec of work on each station, moving from one to the next during the 10 sec rest, until you’ve done a total of 8 rounds of each exercise. (ex: DL, BJ, SU, RD, DL, BJ, SU, RD, etc.)

PR’s Today: