Monthly Archives: August 2011

8-31 WOD

Buy in…

10 Partner Med ball squat cleans/Cage Ball

10 Med Ball Sit Ups


4 Sets of 5 Hang Cleans… Work up to a somewhat heavy 5, focus on form 1st!


7 Min AMRAP Ladder

3 Power Cleans

3 Burpees

6 Power Cleans

6 Burpees

9 Power Cleans

9 Burpees

Keep going up 3 each round until 7 Minutes is up!

Cash Out…

10 Pass Throughs and 5 Big Sampsons on each leg!

Homework… Mobility WOD!

Courtesy of Mark’s Daily Apple

27 Aug

Creamy Ranch Dressing


It’s an undeniable fact that homemade recipes usually don’t taste exactly the same as a store-bought version of the same food. This is most clearly the case with processed foods, which are especially hard to re-create exactly in a home kitchen. This is a good thing – do you really want your kitchen pantry stocked with ingredients like soybean oil, phosphoric acid, monosodium glutamate (MSG), disodium phosphate and the most mysterious ingredient of all, “artificial flavors”? These ingredients are only half of what you would need to make Ranch dressing that tastes exactly like it was poured from a shelf-stable bottle.

Ranch dressing is a much-loved condiment, one that many people remember fondly after they stop eating processed foods. But honestly, is the odd way that bottled Ranch dressing coats your tongue and the weird, metallic aftertaste something you really, truly miss?

If the answer is no, but you still find yourself wishing you had a creamy side to dip your chicken wings in or a rich dressing to pour on your salad, then you’re gonna love this homemade version of Ranch. Made from entirely recognizable and pronounceable ingredients, this dressing is creamy, tangy and loaded with fresh herbs and dried spices (plus a secret ingredient) that make it a dressing worthy of any chicken wing you throw at it.

There’s no way around the dairy in homemade Ranch dressing, so if you don’t tolerate milk then another type of dressing will be more your style. But if you do, then the full-fat Greek-style yogurt and cultured buttermilk in this version of Ranch will give you a healthy dose of protein and probiotic cultures every time you spoon it over a bowl of greens. Adding mayonnaise is optional – if you have some on hand and want to add a tablespoon or two you can – but this recipe doesn’t necessarily need it and homemade mayo will change the flavor a bit.

The first time you make the recipe, follow the measurements precisely before altering it. Adding more onion powder or garlic or less dried dill will tip the balance of flavors in a way that strays further from traditional Ranch dressing than you might like. And that secret ingredient? It’s tamari (or soy sauce), which heightens the savory flavor of the dressing much like the questionable MSG does.

Drizzle it over salads, use it as a dip for veggies or meat…go ahead, welcome Ranch dressing back into you life. After trying this all-natural version, you’ll never miss bottled Ranch dressing again.


ingredients 18

  • 1/2 cup full-fat Greek-style yogurt
  • 1/4 cup plus 2 tablespoons cultured buttermilk
  • 2 teaspoons chopped fresh dill
  • 1 heaping teaspoon chopped fresh chives
  • 1/2 teaspoon white wine vinegar
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon tamari
  • 1/8 teaspoon granulated onion powder
  • 1/8 teaspoon black pepper
  • 1/2 of a small garlic clove, finely minced
  • optional: 1-2 tablespoons mayonnaise


Simply whisk together all ingredients. The flavors tend to get bolder after a few hours or overnight, so make the dressing ahead of time if possible and refrigerate.

yogurt and buttermilk


ranch dressing


8/30 WOD

Buy In

3 rounds of “Cindy”


15 min. AMRAP

5 Toe 2 Bar

10 Supermans

15 Russian Swings

100 m Run

Cash Out

STRETCH!! and Roll Out


8-29 WOD

Buy in…

2 10 second Arm Bars on each arm


5 Kettlebell Clean and Press

5 Kettlebell Wall Ball Sub

100 Meter Run


15 Thrusters (65-70% of your est 1 rep max)

200 Meter Run

20 Thrusters (50-55% of your est 1 rep max… Your Fran weight)

400 Meter Run

25 Thrusters (35-40% of your est 1 rep max)

800 Meter Run

Cash Out…

60 Second 1 leg Stretch on each side

60 Second Bar Hang

This article is courtesy of Paul Whitteker of CrossFit Iota in Smithfield… Thanks for sharing Paul!

Is CrossFit really enough? – Putting your money where your mouth is.

by: Paul Whitteker

Truly this adventure started in December 2009.  As I sat at Battle Born CrossFit in Reno,NV for my first CrossFit seminar I couldn’t help but be excited. I was about ready to have the mysteries of CrossFit Endurance un-locked and get to learn from some of the best, at least so I hoped.

As I flew to Reno I truly wondered why I was going?  I wasn’t an endurance athlete.  I was nearing the completion of first year of doing CrossFit and the longest I had ever run in my life to this point was a 5k.  I didn’t get any pleasure in running, but I did get pleasure in performing well and at the time being 36 years old I had run in and placed in every local 5k I had entered, but I still thought of myself as a young and budding CrossFitter, not a runner, but if this would make me better tan why not go.

The weekend proved to be nothing less than amazing.  I learned how to run with proper form and technique. How and what to do to fix my and others techniques. I was beginning to see a little light.  I learned things about nutrition, hydration, programming and a plethora of other information as they applied to the endurance side of sport.  As I thought about my home town I couldn’t help but think of all the endurance athletes that lived in my community that could be training so much better.  My coaching fire had been light.

But then I heard something I’ve never forgotten. “If you master the correct technique, run the way we have shown you this weekend and can do all CrossFit workouts as prescribed your ready state is a half marathon!” (CFE Trainer Carl Borg) This was immediately seared into my brain.  Did I just hear Carl say what I think he said?  Is he NUTS?  I had run a few 5k’s the past summer, all of which where under 19 minuets and I felt like I had been hit by a freight train after each of them, but wait, there where still WOD’s I couldn’t do as prescribed.  How could a 135# Clean and Jerk make me run a half marathon, there is no way…

Needless to say I finished the amazing weekend and went home inspired, overwhelmed and in awe of the things I had done, seen and heard.  Not two months later I was given a great opportunity by the trainer at the CrossFit box I was working out in, CrossFit Cache Valley, to help a few of his athletes with endurance training and running.  These where enjoyable times that I was able to both learn about myself as a coach as well as help others on their way to mastering this skill we call running.

Fast forward to August 2010, I’ve opened by own box and that comment that Carl made months ago has popped back into my head.  The Top of Utah Half Marathon was coming up, I’d been practicing my running, and was doing all of the CrossFit WOD’s as prescribed and thought now’s the time! SOLD OUT was what the website said.  This couldn’t be. I was primed, mentally committed and was going to take 13.1 miles on.  I was frantic, made phone calls, emailed any and everyone I could think of including the race director, but it wasn’t to be.

I was determined in 2011 for this not to happen so I put a reminder on my calendar and then forgot about it until a snowy day in March (welcome to Northern Utah). The reminder popped open as scheduled, race registration was open and I signed up.  The time had come to test my training.  Little did I know then that this would be the summer that I would really be testing my training!

The summer of 2012 seemed like we raced almost every weekend.  My box had grown and I had a solid group of endurance athletes that loved to race as much as I did.  We where all following CrossFit and the CrossFit Endurance training methods.  We where all pushing each other to new and greater heights, personal bests were happening all around us, the summer was speeding along as we raced away the weekends.  There where many firsts both in experience and places for all of us in events such as run-bike-run’s, triathlons (both open water and pool), biathlons, and single sport events to include ultra distance relay races.  The team was amazing and we where even getting some members who where not endurance athletes and had little or no experience to jump in with us and give it a try.  They where having fun, trying new sports and stepping outside of their comfort zones.  This was starting to get EXCITING!  But always in our sights coming up the road was that 13.1 mile run, would I and those that trained with me be ready?

I was hearing things from friends, neighbors (non-crossfitters) and even a few members that it wasn’t going to work and there was no way I could do it.  “You’ve never run this far before, you just don’t know how it feels.”  I never argued but just smiled and said we’ll see.  I kept my cool but inside I was sweating a little.  These people had done it, they where familiar with the pain and had trained Long Slow Distance, perhaps I was wrong.  Ever so small doubts begin to creep in, but I knew I could breathe and that muscularly I was strong and my joints where stable.  They didn’t know what a sub 8 min Helen, 6:10 Karen or Murph with a vest felt like.  How did they now if my training would work?  Really I had no time to deal with anyone on this issue; I just pushed it all out of my mind and keep my eye on the prize.  I was going to prove to them and myself that I was doing the right thing and training the right way. But I digress.

My training this summer has truly been classic CrossFit WOD’s, mono-structural, couplets and triplets.  I treated race weeks like any other week, the races became my Saturday WOD’s and it just became part of my training. And so it was, I raced twice in April, twice in May, once in June and three times in July. I never placed lower than top 3 in my age group and even managed a top overall in one of the Tri’s I did….but none of that mattered….13.1 miles was still coming for me in August!

I must confess that owning a box, coaching, training, having a family and racing this summer hasn’t allowed me to really train CrossFit Endurance the way I had been taught.  I did program it for all of my clients who where willing to do it and I made time for the interval and track work during the week for myself, but frankly didn’t have time to get in the tempo and time trial work done on weekends I needed.  But all summer as I trained and did the track and interval running work each week one thought continued to pass through my mind, “Long Slow distance, creates long slow runners”, exactly what I wasn’t interested in being.  Not in the least.

Two weeks out I finally managed to get out for a run down the canyon where the race would be held and needless to say I was exactly where I wanted to be.  My training was working!!  I averaged a 6:30 mile pace over 7 miles.  In true CrossFit fashion I was putting Carl’s words to the test on myself“If you master the correct technique, run the way we have shown you this weekend and can do all CrossFit workouts as prescribed your ready state is a half marathon!”

Race morning finally arrived and as the team and all of the other participants arrived, I was surprisingly calm.  I didn’t feel any anxiety or nerves.  I knew I was as prepared as I could be and just needed to run my race.  I had never run a race with nearly 2500 participants, but I knew I would at the very least finish.

I placed myself near the front of the pack not wanting to deal with having to bob and weave through everyone else.  As the crowd counted down and the gun went off, I just focused on what I had to do.  At mile 4 I was feeling good, but by mile 6 the outside of my foot had a sharp pain.  It felt like my shoe was cutting into my foot.  I abruptly stopped felt the place on my foot and knew that it wasn’t my shoe, so I continued on.  This was something that had never happened to me, but I just decided it didn’t matter and I’d figure it out in seven more miles.  Mile seven I started seeing friends and people whom I didn’t know cheer me on and it gave me the boost I needed to keep going.

The last two miles where pretty tough as we had to climb up a gradual hill, my foot was throbbing now and I just wanted to stop.  I was starting to get passed by a few people, but as they passed I thought lets go do pull-ups and see what happens to you, come do Helen with me and lets see how you hold up, what does your Clean and Jerk look like….It was CRAZY self talk, but it kept my mind off of the uphill grind to the finish and my foot.

My goal before I started the race was to finish in under 90 minuets, I felt like that would be respectable, and needless to say I did, 1:27:16 and I was never happier to be across a finish line in my life.  Two and a half years of CrossFit and CrossFit Endurance have brought me to this point.  So many things have transpired over that time, but the one thing that has always been there is the WOD, no matter what it was I would show up and did my best.  Day in and Day out I have taken baby steps and am now the athlete that I am today.  Thanks to all who have helped me in my journey, and thanks to those who have let me be a part of theirs.



10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.





Buy in…


200 Meter Run


10 Push Ups

15 Russian Swings




Double Under… 3:1 Singles

Sit Ups

Cash Out…


60 Second Sampson on each leg

The below article is from CrossFit Lisbeth

“I can’t make you a better athlete. I can’t make you skinny. Or fat. I can’t make you a better person. I can’t make you a better friend, a better lover, a better mother or a better father.

I can’t make you run or row or front squat or L-sit or do handstand push-ups.

I can’t make you do anything.

You are the person with the power. The person with the choices. The person who makes the decisions. Only you can make you do anything.

All I can do is provide expert instruction, an outstanding facility, a phenomenal community, and an accepting atmosphere where it’s safe to mess up and try again.

And results. Lots of results if you’re willing to work for them.

You have to decide if you’re ready to accept that challenge. You have to decide if you have a warrior’s soul, if you’re a CrossFitter.

I am a CrossFit coach. I am a CrossFit affiliate.

What are you?”

-Lisbeth Darsh

8-24 WOD

My son is determined to be just like Rich Froning Junior – good role model I say!”
– Jane Haagman, Perth, Western Australia.

*The Above was from CrossFit Inc…

Buy in…

2 10 second Arm Bars on each arm


2 Rounds


5 One Arm Swings on each arm


Work up to a heavy 4 deadlift, then drop 10% for 2 sets


“Heavy Christine”

5 Rounds

250 Meter Row or 200 Meter Run

6 Deadlifts (150% of Body Weight for Men, 115% for women) We will scale and it won’t exceed 75% of your 1 Rep Max

11 Box Jumps

Cash Out

60 Second 1 Leg stretch on each leg

Article is courtesy of life out of the box…

The longer I do CrossFit, the smaller my ego gets. I still believe in myself as an athlete, but I am realistic about what I can do and don’t feel badly about it.

Losing the ego comes with scaling WODs. As I do CrossFit, I learn that sometimes the best thing to do is scale. The workouts are programmed for theelite, not me. If the workout was designed to be a 10-12 minute workout with relatively light weight and done without taking breaks for the elite, then I should be striving to get the same metabolic response to the workout as the elite would- since that is who it is designed for.

For example, if I know elite times for Fran are from 3-6 minutes, that is what I should scale to in order to get close to that time. I would not use a weight or pull-up option that would make the workout last 12-15 minutes. The WOD was designed to tax your body’s specific system that day. Trying to be too macho can ruin the point of the programming, slowing down your overall progress.

It may not be fun or look cool to use an empty barbell on a WOD that I know I can do as RXd, BUT I want to get as good as possible at this sport of CrossFit. That means I need to scale to try to chase after an elite athlete, so the purpose of the WOD can do it’s thing and make me fitter.

Scaling correctly lets you learn about pacing. When you don’t scale enough (or scale too much) your tempo is off and you wind up using too much (or too little) energy. Scaling also avoids over taxing the body, which can lead to overtraining and injuries. That being said, I do not mean you shouldn’t push yourself. The scaled WOD should be pushing you to your limit, the same as it does the elite. Usually scaling make the WOD harder because it is easier to do things right (efficienct) which actually leads to less rest and more work being done.

Lose your ego. Scale your WODs when you need to. Don’t be the one who scaled wrong and always hits the wrong time domains.

CrossFit isn’t just a workout, it is a sport. Sometimes you need a little strategy to get to the next level!

8-23 WOD

Buy in…

Mini Angie

10 Pull Ups

10 Push Ups

10 Sit Ups

10 Squats


4 min AMRAP
5 Wall Ball
5 Push Ups
1 min REST
4 min AMRAP
5 Push Ups
5 Pull Ups
1 min REST
4 min AMRAP
5 Pull Ups
5 Wall Balls

Cash Out…

20-15-10 Double Under/ Sit  Ups …. 3:1 Singles

Then a 60 Second Superman and 2 Sampsons on each leg.

*WOD is courtesy of Paul @ CrossFit Iota… Thanks Paul!

CrossFit is not just about becoming the athlete of the future. It’s about becoming a better human being. It’s about self-actualization. It’s about creative thinking, it’s about not being OK with imagined limitations, it’s about maximum effort. It’s about living your life hard and well and with joy.” – Kelly Starrett