Monthly Archives: September 2011

10-1 WOD

Come on in for the fun… We might do a burpee or 2!

Great job on “Karen” today. Everyone pushed hard…

See you in the morning!



Buy in…
Spend 10 minutes working on a goat or skill.


Cash out…

2 minutes in your favorite stretch.

9-29 WOD

Buy in…

Arm Bar

10 KB Snatch

10 KB Wall Ball Subs



Pull Up

Sit Up

*Run 1o0 after each odd numbered round

Cash Out…

Couch Stretch

Losing strengthens you. It reveals your weaknesses so you can fix them.” — Pat Summitt


9-28 WOD

Buy in…

3 Rounds


6 Donkey Kicks



Part 1

Work on Deadlift Form… If you already have solid form work up to a heavy set of 5.

Part 2

15 Min AMRAP

9 Deadlift (155/100)

12 Push Ups (Hand Release)

15 Box Jumps (24/20)

by Vic Magary

Yes, you can workout too much.  Particularly when combined with the typical demands of modern society – long commutes, stressful jobs, financial pressures, family obligations, subpar nutrition, and inadequate sleep patterns.  A taxing exercise program can actually be a detriment unless it is complimented with intermittent recovery periods.  Which of the following early warning signs of exercise burnout do you recognize in yourself?

1.  Your numbers have not only plateaued, they have gone DOWN! If you are lifting less weight or less reps than you used to, you might be looking at burnout.  If you are taking longer to complete specific drills (you are slower) then you might be looking at burnout.  This is why keeping a workout journal is crucial.  You can always look back at previous performance and make an educated guess about what it effecting your training.

2.  You are irritable AFTER your training. I notice this one in myself more than any of the other warning signs.  We all go into a workout stressed on occasion.  But when after the workout you feel just as irritable as when you started, or worse – MORE irritable, you might be headed for burnout.

3.  You cannot focus on the task at hand. Sure we all can get distracted from time to time in even the best of conditions (attractive members of our preferred gender in tight workout clothes tend to do that to us).  But when you can’t separate your deadlift from your dry cleaning, you have a problem.  Not only will your workout be complete shit, you are running the risk of injuring yourself.  Speaking of injury. . .

4.  You injure yourself doing a routine movement. You’ve been squatting for years without any problems and then one day on a warm up set you tweak your back.  And you tweak it bad.  Injuring yourself on a lift you’ve done hundreds if not thousands of times with sub-maximal loads is a sure sign that you are approaching burnout.  Hell, let’s face it, you are burnt out at that point.

5.  Your motivation is in the toilet. You have zero desire to exercise.  You do it only because years of being in the gym have it ingrained into your very being.  And worse yet, you don’t want to take the time off to get the rest you need.  Just thinking about being away from the gym makes you feel guilty.  As hard as it may seem, you need rest more than you need the training.  Take a week off and see how refreshed you feel.

Ebbs and flows are part of the natural cycles of all life.  Whether it’s the rise and fall of the tides or the wax and wane of the moon, periods of effort are always complimented by recovery in nature.  Despite all of our technological advances, we humans are no different.  Yes, train hard.  But compliment that training with appropriate recovery periods.




9-27 WOD

Staying tight through abs, glutes, and legs creates a more stable handstand.

Photo Courtesy of CrossFit Inc

Buy in…

3 Rounds of “Cindy” with 10 Russian KB Swings after each round


3 Sprint Tests

1st Test Run a 400 as fast as possible.

Recover 5-8 Minutes

2nd Test 1 Minute Max Burpees

Recover 5-8 Minutes

3rd Test 1 Minute Max Calorie Row

Cash Out…

Walk a 200 then Roll Out

By Sage Burgener…

10 things to do to improve your clean and jerk.. from start to finish

#1: Discontinue your day job at the strip club…you’re better than that. (Shoulders, hips, and bar move up together off the ground).

#2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground,or you WILL pull with your arms)

#3: The bar’s main goal in life is to pull you forward and down. CRUSH that bar’s dreams (Shift to your heels IMMEDIATELY off the floor)

#4: On a hot day, milk is a bad choice, but using your legs is ALWAYS a good choice even on non climatically- perfect days. (Jump HARD)

#5: A wise woman once said, “My hips don’t lie”(Your hips must move UP and DOWN in a matter of milliseconds. Slow hips=slow bar)

#6: You’re not on the dance floor. “Dropping it like it’s hot” is not recommended. (Do not dive or drop. PULL yourself under the bar)

#7: 99% of the population has suffered from the deadly disease MonoSyphiSlowElbow. Will you be one the them?(Fast elbows=brownie points)

#8: Favorite alliteration: Petunia Practiced Perfect Posture… On Her Jerk…wait… (The jerk dip: chest up, toes out, weight on heels)

#9: Chewing gum instead of brushing your teeth counts for nothing, but jumping up and punching down on the jerk, counts for a lot.

#10: Weight on your hips doesn’t always mean you have love handles (Receive your jerk with ALL the weight centered on your hips)

9-26 WOD

Buy in…

PVC Burgener

15 Push Up Jacks

10 Hollow Rocks

30 Second Handstand Hold

30 Second Plank


3 Rounds…

20 Ground to Overhead

15 Front Squats

10 Push Press

*If you can do the above without letting the bar down, run a 400. If you you set it down, run an 800. We’ll scale the weight as needed… not to exceed 75/55.

Cash Out…

Arm Bar Stretch

Courtesy of Mark’s Daily Apple…

Comfort Food Three Ways: How to Turn One Roast into Several Amazing Meals


At the end of a long, hectic day the last place most people want to be is standing in an aisle of a grocery store wondering what the heck to make for dinner. A growling stomach and/or whiny kids don’t make the task any easier. Wouldn’t it be great to know that a homemade meal was waiting in the fridge at home and all you had to do was warm it up? While a personal chef would be nice, one isn’t necessary to turn this dream into reality. Something much less glamorous can make it happen: leftovers.

If the word “leftovers” makes you think of a Tupperware container filled with unidentifiable and unappetizing bits and pieces of previous meals, it’s time to embrace a whole new way of thinking about leftover food. Think of leftovers as an edible gift sitting in your fridge that you can unwrap the moment you walk in the door. Soon after, you’ll be sitting down to a delicious Primal meal that hardly required lifting a finger.


Basing several meals around similar ingredients is one trick to minimizing time in the grocery store and kitchen and maximizing the amount of already-prepared food in your fridge. A grocery list that looks like this:

ingredients 20

  • 5-6 pounds Chuck roast
  • 2 onions
  • 2 small heads cauliflower
  • 3 turnips
  • Pack of bacon
  • Eggs

can be turned into three entirely different main courses for four hearty eaters. Plus, you’ll haveeggs and bacon on hand for an easy breakfast in the morning. There is a catch, of course (isn’t there always?) but as far as catches go this is pretty small: keeping your kitchen well-stocked with the basics will make spinning leftovers into entirely different meals infinitely easier. Seasonings and spices, butterolive oil, etc…should always be on hand. So should an assortment of vegetables, fresh and frozen, that can simply be sautéed or steamed and turned into side dishes. Fresh greens also make an easy side salad or the base for a salad topped with leftover meat.

Set aside a few hours at the beginning of the week to shop (bring the list above) and prepare a few meals at once. The instructions below might seem long, but read through them and you’ll realize how easy it’s going to be to cook three meals simultaneously. The theme is comfort food – tender pot roast with creamy cauliflower and turnips, mouthwatering meatballs and hearty Shepherd’s Pie.

First, get all the prep work out of the way:

  • Season the meat with 2 teaspoons salt, 1 teaspoon black pepper and 1 1/2 teaspoons dried oregano
  • Cook 6 pieces of bacon
  • Peel the onions and cut in half
  • Peel the turnips and cut into 1/2 to 1-inch chunks
  • Break the cauliflower into small florets

seasoned meat

Meal #1: Pot Roast & Onions with Mashed Cauliflower & Turnip

You’ll be surprised by how flavorful this simple and straightforward version of pot roast is. The mashed cauliflower and turnips are mild and creamy enough to replace the traditional side dish of mashed potatoes without anyone complaining.


  • 4-5 pounds of the seasoned chuck roast
  • 3 tablespoons butter
  • 2 peeled and halved onions
  • 2 – 4 cups water


Preheat the oven to 275 degrees Fahrenheit.

Melt the butter over medium-high heat in a large Dutch oven or heavy ovenproof pot.

brown meat

Add the meat, browning well on all sides (about a minute a side). If the butter starts getting really dark, you can add a little bit of olive oil to the pot. Remove the meat and set aside.

add liquid

Pour 1 cup water into the pot. Scrape the bottom of the pot with a whisk or spoon to loosen up all the crispy bits the meat left behind. When the liquid reaches a gentle boil, add the meat and onions back to the pot (you can throw in chopped carrots, too, if you like) then add enough liquid to cover the meat halfway.

Put a lid on the pot and cook approximately 4 hours until the meat falls apart easily when pulled with a fork.

Set aside 1/2 cup of the liquid that is left after cooking the roast to use as beef broth for the Shepherd’s Pie.

Mashed Cauliflower & Turnip with Bacon and Other Garnishes


  • 2 heads of cauliflower, broken into small florets
  • 3 turnips, peeled and cut into 1/2 to 1-inch chunks
  • 1 teaspoon salt
  • 2 tablespoons butter, or more to taste
  • 6 pieces of cooked bacon, plus other optional toppings (see below)


Cover the turnip pieces with 6 cups of water in a large pot. Add salt. Bring to a boil and then reduce heat to a rapid simmer, partially covered, until the turnip is tender, 20-30 minutes.

chopped turnip

While the turnip is boiling, microwave the cauliflower until tender (or, the cauliflower florets can be added to the pot and boiled with the turnip).

Drain any remaining water in the turnip pot. Mash the veggies together by hand, or, for a smooth texture like mashed potatoes, put in a food processor and blend until smooth. Add butter and salt to taste.

Put half the cauliflower mash aside for the Shepherd’s Pie.

Serve the remaining cauliflower mash with the pot roast. Reheat before serving and crumble bacon on top.

Other garnishes and sauces you can set out to top the mashed cauliflower and turnip: gratedcheese, whole cream, more butter, ketchupRanch dressing, bottled horseradish, chopped green onions, chopped fresh herbs. Let your dinner companions garnish their own portions. Kids especially like this, as it lets them personalize their food however they like.


While the roast is still cooking, make:

Meal #2: Meatballs

Chuck roast makes extremely flavorful meatballs. You can add more seasonings if you like, but you don’t really need to. Serve the meatballs plain with any veggie as a side or withtomato sauce. Consider making a batch to freeze so you always have some on hand to heat up for a snack or as an alternate dinner option for kids.


  • 1 1/2 pounds (approximately) of the raw, seasoned chuck roast cut into cubes
  • 1 egg
  • 2 tablespoons butter


In a food processor, blend meat about 40 seconds until it has the texture of hamburger meat.

Meat for meatballs

ground meat

Add egg. Blend just until the egg is mixed in.

Use your hands to form 16-20 small meatballs or 10-14 larger meatballs.

If you have raw bacon on hand, you can wrap each meatball in half a slice, or simply leave the meatballs plain.

meatballs 1

bacon wrapped meatball

Heat a little bit of oil or bacon fat in a large skillet over medium-high heat. Add the meatballs, cooking 1-2 minutes on each side until brown (or a bit longer on each side if they are wrapped in bacon). Put a lid on the pan and turn the heat to medium low. Cook 10 minutes for small meatballs and 15-20 minutes for larger meatballs.

Meal #3: Shepherds Pie

As some of you have pointed out in the past, this is technically Cottage Pie because it’s made with beef. Call it what you like, either way it’s a delicious and clever way to serve leftover roast. Let’s keep the recipe as simple as possible – just throw it together after you eat the pot roast and it will keep in the fridge for a few days before you bake it for dinner.

Ingredients and Instructions:

You have some frozen veggies in your freezer, right? Mix 1 cup of frozen veg with a few big handfuls of roughly chopped leftover pot roast. Season with 2 teaspoons of dried herbs. Add 1/2 cup of beef broth. Put everything in a 9-inch pie pan. Spread the mashed turnip and cauliflower you set aside on top. Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30-35 minutes at 400.

Another way to make Shepherd’s Pie is to grind extra raw chuck roast and use that instead of leftover pot roast.

shepherds pie

So there you have it. One roast, three meals. What are your favorite ways to stretch one portion of meat into several meals?


Come on in for the fun!

“I decided I can’t pay a person to rewind time, so I may as well get over it.”— Serena Williams