AMRAP in 20 min – Team WOD
While teammate #1 is working, #2 is holding their MedBalls overhead. Once #1 starts their round #2 must hold MB even if #1 takes a break! Held position is arms straight, active shoulders. If #2 bends their arms from the locked position #1 must pause their round!
AMRAP in 12 minutes of:
thirsty much?
Tabata Rowing
1 min rest
Tabata Double Unders
1 min rest
Tabata Burpees
400m run in snow is quite something
Recipe of the week:
Sloppy Joes, From Robb Wolf’s paleo solution book:
Here is a spicy cocoa version of an old favorite. Since we will not be serving this on the traditional hamburger bun, you have several options. You can make a bed of romaine lettuce and tomato slices, but there are many possibilities: eggplant, squash , nut patties, you name it.
- 1 1/2 lbs ground turkey or beef (preferably grass-fed)
- 1 cup chopped onion
- 1 cup tomato puree
- 2 tbsp cocoa powder
- 1 tbsp chili powder
- 1/2 tsp yellow mustard powder
- 1/2 tsp ground black pepper
Cook meat and onion in a large skillet on medium heat for 10-15minutes, until the meat is browned. Stir in the remaining ingredients and heat for another 10-15 minutes. Serve over vegetables of your choice.
“Fran”, 21-15-9 of
Now that’s northshore CrossFittin’ !
Quote of the week:
Post Fran …
“ahhh, I felt like I forced myself today!
AMRAP in 20 minutes of :
I’m not sure I really want to post this video, lol. Promise next time, we won’t be as stupid. 
So, at the end of 2011, I have been thinking about starting a 30 day no sugar challenge, and more… but I wanted to wait a month before starting it and let the new year settle in. A few mentioned they would be up for it, and I am hoping most people will decide to join us.
From January 30th to the end of February, we will swear off refined sugar from our diets. This can mean a lot of things, but let’s make it simple to start. (You can take it as far as you want). The first 2 weeks, no desserts, sodas, candy, sauce–anything with sugar or high fructose corn syrup in it. Then the last two weeks, we’ll add any kind of bread and pasta to the challenge.
Now I don’t believe in being very cold turkey about it, so we will be allowed to ONE cheat meal a week to have an endulgence. But only one!
In order to participate in the challenge, you need to sign up by Monday, Jan 30th. You can either post to the comments here or sign up at the gym. To make this challenge actually mean something, I decided on a $100 buy in. If you make it through the month, you get the money back; if not, we will split half the money to the winners and the other half towards new equipment at the gym. I know this sounds like a lot of money, but I want you to stick with the challenge, and sometimes having $100 dollars on the line can push you through a weak moment. Will you really want to pay $100 for a scoop of ice cream or a piece of bread? I will take your personal check or money and hold it for the month. You will get it back when you complete the challenge.
I am sure there will be a lot of questions about types of sugar. Here’s a list of refine sugars and more. If you want to take it farther, you can eliminate all other types of sugar:
The more people we can get involved, the more fun it will be, so let’s just make it simple to start.
I am also thinking about doing some kind of blog for us to check in on daily. We can talk about what we are eating, what are craving, who is still in, who is out, what are good things to eat when you are craving chocolate…stuff like that. What do you guys think?
So, who’s in for the challenge?
WOD is outside this afternoon, behind ESN school, pending on the weather. If it’s too cold, we’ll go inside.
**Tomorrow, 5:30 to 7pm. WOD/ Ultimate Frisbee @ Nigadoo Sportplex, please RSVP
setting up for take off
AMRAP in 12 minutes of :
Rejean learning how to clean
(not talking about the broom)
CONGRATULATIONS to NANCY on passing her Level 1 CrossFit Certification this past weekend in Toronto!!! She is officially part of the team here at CrossFit Bathurst and with her strengths, I look forward to her coaching our current and future athletes.
For time, 21-15-9 of:
Head through on the muscle up
