Weighted Barbell Good Mornings
5 X 6

“Elizabeth”
21 – 15 – 9
Cleans (115/75)
Ring Dips

Technique Training:
Pistols
HSPU

WOD:
20 Skaters
15 Plyo Pushups using 45# plates
10 Box Jump + Drop + Broad Jump
Rest 1 minute
X4

Basics classes learning the Hang Snatch!

It´s a very difficult recipe, takes an enormous amout of time and preparation.

So, here it is:

Place the following ingredients in a blender or food processor:
1 Banana (really ripe is best)
2 Eggs

Blend.
Pour onto hot skillet.
Flip.
Eat.
No syrup needed.

Clean and Jerk
5 – 3 – 3 – 1 – 1

Find Max, then drop down 15%
Clean and Jerk
3 X 3

10 DB Power Snatch (55/30)
10 In/Outs with paralletes
5 L/R Turkish Getups with DB or KB (45/30)
X4

Crossfit Kids and Coaches in action!

Strength:
Weighted Lunges
3 X 8

WOD:
1 minute on Airdyne / Rower
1 minute of Burpees on plate
1 minute of Pullups
Rest 1 minute
X4

Are you tired of reading about working out?  Great!  Because I am posting about food today.

Whether you are eating Paleo, Zone or carbs only….you never know…..this recipe is sure to satisfy a craving. It’s kind of a summery but hearty snack with a bit of a comfort food backbone.

The ever so entertaining Julia Bauer of PaleOMG.com has listed this recipe as Clean it Up Mondays: Chicken Avocado Salad.  If you read her blurb before the recipe you will see what I mean by entertaining and why she calls this Clean it up chicken salad.  But you could make it for any day of the week and maybe pair it with some fresh watermelon or cantaloupe. YUM!!!

http://paleomg.com/clean-it-up-mondays-chicken-avocado-salad/

Julie provides recipes for the chicken part and the mayo part.  That’s right you can make your own mayonnaise that way you don’t have to buy the stuff that isn’t so good for you.  OR, you can always use Lemonaise, http://www.qbfoods.com/lemonaise.html.  It’s super tasty and comes in a variety of flavors. Another way to make this simpler as well is to buy your chicken already grilled, roasted or broiled.  I know lots of grocery stores these days have those fresh foods sections where you can buy chicken like that.  Then just chop it up and add your favorite herbs and spices.  I like to add apples, red onion and hard boiled eggs to my chicken salad. There really is no right or wrong way to go about it.  Just make it yourself to suit your tastes.  Then take it to a party and impress everyone.

Before I go off on a tangent, just check out the recipe on PaleOMG.com and ENJOY!!

Strength:
Back Squats
5 X 5 (80% of 1RM)

WOD:
400m
20 Power Cleans
20 Push Press
400m
15 Power Cleans
15 Push Press
400m
10 Power Cleans
10 Push Press
400m

Strength:
Snatch: 70-80%
2 – 2 – 2 – 2 – 2

WOD:
15 Wall Balls (20/14)
15 T2B
X5

Are your heels coming off the ground in your overhead squat?  Is it impossible for you to do a handstand because your shoulders are so tight?  How are your pistols? Can you get down there?  Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit.  Performing these yoga shapes consistently helps improve your overall mobility. Greg Glassman did say that all Crossfitters should be able to do the splits. This could be your future.

Check out what I found on Tabatatimes.com

10 Reasons Why CrossFitters Should Start Practicing Yoga

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/?utm_source=WHWH+Main+List&utm_campaign=7c7871854b-Yoga_Poultry_Labels_06_06_2013&utm_medium=email&utm_term=0_9cf874388f-7c7871854b-57454969

I know that we ALL need mobility to improve our lifting skills, range of motion and basic CrossFit movements.  I also know that doing mobility takes a lot more effort and time than doing the WOD, so we tend to skip out on stretching and flexibility work.  Am I right?  Well in that case, get yourself to a yoga class where someone will lead you through some of these and many other exercises to help with all those tight areas that seem to keep you from getting that butterfly kip or heavy overhead squat.  You are guaranteed to see results.  If you cannot get to a class just google yoga movements and start doing some on your own or with a friend.

http://www.yogafinder.com/yoga.cfm?yogastate=TX&yogacountry=USA&yogacity=Houston

Here’s to Yoga and more flexibility!!!