Monthly Archives: June 2012


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KB Cluster

Push Up

Toe 2 Ring or Toe 2 Wall


The Chief

Max rounds in 3 minutes of:

3 Power Cleans (135/95)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. In other words, this is a total of 5 AMRAPS of 3 min.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer.  Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.  As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs.  Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

*We will score the workout for total reps, and we will pick up where we left off.



6-28 WOD

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75 Mountain Climbers


10 Tuck Jumps



Pull Up

Sit Up (Arms on Chest)

Box Jump (24/20)

*Row 1000 Meters sometime during the WOD

Cash Out…

200 Meter Farmer Carry


*Courtesy of Mark’s Daily Apple

Grilled Eggs with Mexican Chorizo



Grilling isn’t typically an early morning activity, but Grilled Eggs with Mexican Chorizo might change that. Of course, just  because eggs are involved you don’t have to serve this tasty meal for breakfast.  It’s also great as a side or main dish for dinner.

The method for grilling eggs is simple but ingenious: crack a raw egg into a  bell pepper half and then grill until set. Cradled in the pepper, the egg cooks  perfectly and the pepper is roasted by the flames, taking on a smoky, charred  flavor. Fantastic as-is, you can bump the flavor up another notch by adding  Mexican chorizo, a type of pork sausage that’s intensely seasoned with dried  chiles, herbs and spices.


Unlike Spanish chorizo, which is cured and more similar to salami, Mexican  chorizo is raw and needs to be cooked before eating. It’s sometimes sold in  links, but often cooked as loose ground meat. If you’ve tasted Mexican chorizo  before, you know how addictive the earthy, smoky, spicy flavor is. The flavor is  so rich and complex that you might be surprised by how easy chorizo is to make  at home.

Most of the seasonings you need are probably already in your spice rack:  chile powder, paprika, dried oregano, cumin  and cinnamon. The last, and most important, seasoning is dried chiles (either  ancho or guajillo are most common) that have been re-hydrated and blended into a  thick paste. Many grocery stores sell dried chiles and you can also buy them at  Hispanic markets or from online spice stores.

dried anchos

The exact blend of spices in Mexican chorizo varies widely, depending on  who’s making it. This recipe has a really nice balance of flavor; it’s neither  too smoky or spicy. You can add another dried chile or some cayenne pepper to  make it hotter; throw in allspice or cloves for a gentler, sweeter flavor.

other spices

Mexican chorizo tastes especially good with eggs, but can also be sautéed  with dark  leafy greens or tossed cold into a salad. You might even find yourself  plucking pieces directly out of the skillet – it’s that good. In this recipe,  though, the grilled eggs really steal the spotlight. The soft, creamy texture of  the egg is amazing with the roasted pepper. Serve grilled eggs with a cup of  coffee for breakfast or eat grilled eggs for dinner, either way you’re gonna  love ‘em.

Makes 4 Grilled Eggs


ingredients 19

  • 2 dried chiles, either ancho or guajillo
  • 1/4 cup apple cider vinegar
  • 1 pound of ground pork
  • 1 teaspoon chile powder
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 2 garlic cloves, finely chopped
  • 2 large bell peppers
  • 4 eggs


Use a paring knife or kitchen shears to cut the stem off the dried chiles,  cut the chiles open and scrape out the seeds. (If you want spicier sausage, keep  some of the seeds in the pepper.)

open driedchile

In a dry skillet or pot heated on high, toast the chiles on each side for  about 25 seconds so they start to blister and puff up a bit. Add a few cups of  water; leave the heat on until the water begins to boil and then turn off the  heat, cover the pot, and let chiles soak until soft, about 30 minutes.

Drain the water and combine the chiles and vinegar in a blender. Blend until  a smooth paste forms.

chile paste

In a large bowl, use your hands to mix the chile paste with the ground pork  and the next 7 ingredients until well combined.

Cook the chorizo in a skillet over medium heat, breaking up the meat into  small pieces as it cooks. It should be cooked through and slightly browned on  the outside, which will take about 8-10 minutes.

cooked chorizo

Heat the grill to high.

Cut the bell peppers in half through the stem. Scrape out the seeds and cut  out the white membrane.

bell peppers

Crack an egg into each half of bell pepper. Sprinkle a handful of the chorizo  inside the pepper.

Place the filled peppers over the hottest part of the grill – charring the  skin gives it a nice smoky flavor.

cooking eggs

Close the grill, checking on the egg’s progress once or twice as it cooks.  Grille for 8-10 minutes for a soft yolk. Sprinkle with sea salt and enjoy.




6-27 WOD

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KB Press

1 Arm Swing

Goblet Squat



3×3 Wendler Shoulder Press @ 70,80,90%


12 Min AMRAP

4 Shoulder to Overhead (80% of your 1rm Strict Press)


12 Russian Swing

16 Double Unders

*We’ll have the Rx plus on the board in the AM, but it will have a heavier STO, Toe 2 Ring and KB Snatches.

Cash Out…

30 Sit Ups and 30 Supermans… However you want.


Courtesy of CrossFit Soutbay. This is just part of the article, just wanted you to think about the balance…

So how do we maintain balance of these muscles?

  • Learn to do the movements correctly….practice practice practice!
  • Maintain good posture as much as possible……think of putting your shoulder blades in your back pocket to work on strengthening your middle and lower traps. No weights needed for this exercise and it can be done anywhere! Especially think about your posture when you are stressed out……a lot of people sit with their shoulders shrugged up when they are stressed…..causing over active traps.
  • Keep your chest stretched out so that the traps are in a good position to work properly (tight, rounded chest usually equals lengthened, weak traps).
  • Practice your “active back” during lifts
  • Squeeze your shoulder blades together (not shrugging) before you do a ring row or start your pull on the rower
  • Pull your shoulder blades down your back first before doing a pull-up
  • Practice ring dip holds or holds on the parallettes, keeping your shoulders active by pushing away from the ring/parallette.

* There are specific exercises to target these muscles and help create balance, but if you are injury free you should be able to get a these muscles working together by practicing the above things.



6-26 WOD

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Do 10 Pull Ups or 10 Rings Rows



Double Under

Sit Up



Do 10 Pull Ups or 10 Ring Rows




200 Meter Run

8 Ring Rows or 1 Rope Climb for Rx plus

12 Front Squats (75/45) or (95/65) for Rx plus

*If you are doing the Rx Plus, Start with the Rope, then the squat, then run

This workout consists of 6 rounds. You will have 3 minutes to complete each round before starting the next one. The faster you get it done, the more rest you get.

Cash Out…

200 Meter Backward Run

200 Meter Forward Run


*Courtesy of CrossFit Santa Cruz

It can never be stressed enough just how important sleep is. I’ll be the first to admit that I’m an old lady trapped in a 21-year-old’s body and thoroughly enjoy going to bed at 9:30. But even I sometimes get caught up in life and responsibilities and forget to look out for my best interests and well being.

Sleep is often underestimated, especially when you’re in college where finishing something on time means finishing it 3 hours before it’s due (procrastination? It’s a lifestyle). For me personally, without at least 8 hours of sleep I become a zombie-like creature whose sasstitude increases exponentially.

Without sleep, your hormones are confused, your stress levels raise, your brain slows down, and if you’re anything like me, you begin to consume everything in sight and feel like Ms. Pacman. And as much as I would like to think my workouts are still great when I’m tired, they aren’t. Those are the days when my push-up looks even more like a strugglefest than usual and even my lucky bacon shirt can’t help a sistah out.

Regardless of what your schedule looks like, it is incredibly important to take care of yourself in all aspects of life (hydration, nutrition, etc.), but especially in making sure you are getting enough sleep.

So try to make a conscious effort tonight, turn off your electronics and go to bed early. Or even nap! Cat naps are where it’s at (have I convinced you yet that my real age is 88?) Try getting 8 hours of sleep and see how you feel the next day. See if you don’t feel more energized and ready to PR your snatch by 10 pounds (Spealler obviously got a full night’s sleep the night before his PR at the South West Regional … ergo, get 8 hours of sleep and you can compete at the CrossFit Games too!)

Kelsey K.

6-25 WOD

“In the end, it’s not about the guys on the podium, but the ones who give it their all,” Spealler says. “That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something. You see that often in CrossFit.”Chris Spealler

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Bar Complex

Russian Swing

Push Up



Wendler Deadlift 3×3 @70,80,90%

*Or if you are banged up or new do 3×10 working on form with lighter weights



Ground to Overhead (115/75)

Row for Calories

Cash Out…

200 Meter Sandbag carry (Bearhug)

Roll Out

Stretch with the bands

*Courtesy of CrossFit 11th Parallel

I started thinking whether me WODing on my own every day puts my WODtegrity into question (umm, yes, WODtegrity is a real word now in our circle).  No one is there to really make sure I hit the right depth on my squats or that my chest actually hits the bar on my pullups.  Frankly, no one would know if I did Fran with 45lbs and jumping pullups and then ran around telling everyone about my sub-3 minute PR.  But that’s just the thing. No one would know. I would know. Me. The person who appreciates those precious 60 minutes I have every day to really focus on making myself stronger in a country where I dodge camels on my way to work. Those 60 minutes are gifts to me – why would I violate that time by half-assing my workouts or performing sub-par movements?  Maintaining that integrity – when no one knows or even cares – is what integrity is all about.

Do you only hit proper squat depth when a Coach is watching? Does your chest only hit the bar maybe once out of every 5 pullups?  Do you keep going when you’ve lost count because you’re “sure” you did those reps anyway? Do you shave off a few reps here and there just so you aren’t the dreaded last one done? The only person in this entire world who loses if you answered yes to those questions is you.   Remember that your WODtegrity stays with you no matter where you are or where you WOD.  As Coaches, we can’t give you that, nor can we really teach you that.  As you guys start cycling out, some of you back to your day jobs or some of you back to your home stations, I know (hope) you will continue to CrossFit.  Whether that’s at a box or in your home or on whatever Camp, Base or Fort you’re assigned to, YOU decide your WODtegrity no matter where you go.  Ask yourself what type of CrossFitter you want to be – the one who will (albeit begrudgingly) no-rep themselves for a sub-par movement or the one who will assume sub-par movements simply “happen” when you’re tired and move on.

I encourage, challenge and implore you all to make your solid WODtegrity a part of your solid character.  Be the guy who maybe finishes last but does every rep well and with WODtegrity.   Don’t count the squats where you missed parallel, even if only by an inch.  Don’t count the “PR” where you missed the lock out at the top of your deadlift. Start counting at the last rep you remember doing, NOT the one you assume you are at.  I promise, people will (do) notice and you will become a better athlete because of it. Promise.

6-22 Benchmark WOD

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Run 200 meters 

10 Hang Power Snatch (Bar)

5 Overhead Squat

100 Meter run

5 Hang Power Snatch

5 Overhead Squats


3×5 Overhead Squat

*Work up to a hard 5 on your last set, let the form on this hard 5 be the judge on what weight you use for the WOD. IT DOES NOT MAKE SENSE TO TRY THIS WOD AS RX IF YOU ARE COMING ON YOUR TOES IN THE OHS. 




400 Meter Run

15 OHS (95/65) 

*If you didn’t get it from above, please scale as needed. This is a great workout done correctly. 

Cash out…

Row nice and easy for 3-5 minutes 

Shoulder Stretch with bands

Roll Out


6-21 WOD

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Russian Swing 

Push Up


15 Min AMRAP 


8 Wall Balls

10 KB Cleans (53/35)

Cash Out


25 Double Unders

Roll Out 

Stretch with bands