•  5 Burpees
• 10 Goblet Squats w/KB
• 5 Pull-Ups

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!

75 Power Snatch 75/55

Compare HERE

Katie getting all serious

• 5 Front Squats
• 10 Back Squats
• 15 Toes to Bar

thirsty much?

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.

• Thrusters
• Pullups

Now that’s northshore CrossFittin’  !

Quote of the week:

Post Fran …

“ahhh, I felt like I forced myself today!

• 10 Box Jumps
• 20 Kettlebell Swings
• 30 Pushups
• 40 Double Unders

I’m not sure I really want to post this video, lol. Promise next time, we won’t be as stupid.

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:

• sugar (cane, brown, granulated, powdered,  etc)
• high fructose corn syrup
• crystalline fructose
• honey
• maple syrup
• molasses
• rice syrup
• agave nectar
• maltodextrin
• sucrose
• glucose
• artificial sugars (aspartame, saccharin, sucrolose, Splenda, etc.)
• sugar alcohols (maltitol, xylitol, and sorbitol)
• alcohol (beer, wine, liquor)
• pop, energy drinks, fruit juice, cane juice, etc.
• any types of desserts, cakes, candies, chocolate, etc.

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?

**Tomorrow, 5:30 to 7pm. WOD/ Ultimate Frisbee @ Nigadoo Sportplex, please RSVP

setting up for take off

• 6 Behind the Neck Push Press/Jerks
• 6 Dead Hang C2B Pullups

Rejean learning how to clean

(not talking about the broom)

For time, 21-15-9 of:

• Deadlift
• Overhead Squats

Head through on the muscle up