Monthly Archives: August 2012



Buy in…


100 Meter Run

10 Wall Balls



“208 Pick your Poison”


Pull Ups

* You choose the weight, the heavier you choose the less reps you have to do.

5-1 (175/105)

6-1 (155/95)

7-1 (135/85)

8-1 (115/75)

9-1 (95/65)

10-1 (75/55)

11-1 (55/45)

12-1 (45/35)

*This is not a Benchmark WOD but we have used it as a Benchmark over the past year.

Cash Out…

Walk 400 Meters

2 Minute plank hold

Roll Out and Stretch




8-23 WOD

*Remember our mobility and injury prevention class on is at 7:30 PM on tomorrow Thursday 8-23.

Buy in…


Wall Ball

Pull Up

Walking Lunge


Tabata Intervals (20 Sec work/10 Sec of rest x 8 for each movement)


Push Ups

Row for Calories

Box Dips

Cash Out…

Run 100 Backward and 100 Forward

25 Sit Ups

10 Supermans


Courtesy of Mark’s Daily Apple

Herb Chicken Cooked Under a Brick       



Who would’ve guessed that the secret to the juiciest,  most tender chicken  breast you’ve ever tasted was a brick? Not a fancy culinary instrument that  happens to be called a brick, but an actual brick, the type used to build houses  and fireplaces and to landscape yards. A brick set on top of a cooking chicken  applies just enough pressure to push the bird against the hot pan, crisping up  the skin and cooking all the meat evenly and quickly before it dries out. The  bird comes out juicy and tender on the inside, crispy and golden on the  outside.


As long as you have a few bricks laying around, the technique couldn’t be  easier. First, remove the backbone from the chicken so the bird can be splayed  out flat. With a pair of kitchen shears, this is quick work. Next, rub the  chicken down with something tasty. In this case, a smoky, herbal rub made from  thyme, oregano, garlic and smoked paprika add tons of flavor. You can go this  route, or use any of your own favorite rubs or marinades.

Now, it’s time for the bricks to work their magic. Heat an ovenproof skillet  on the stove and set the chicken in it, skin side down. Put the bricks on top  and leave it alone for 6-8 minutes. Transfer the skillet to a hot oven and leave  the chicken alone again, with bricks on top, for 20 minutes or so. Flip the  bird, let it cook a little longer, and you’re minutes away from tasting a  culinary miracle. The chicken breasts are not only moist, they’re down right  succulent. The rest of the bird is amazing too. You might as well make room in  your kitchen cupboard now to permanently store two bricks. After trying this  recipe, you’ll never want to roast chicken any other way.


ingredients 29

  • 1 whole chicken, 3-4 pounds (approx 1.5 kg)
  • 2 tablespoons oil (30 ml)
  • 1 tablespoon fresh thyme (15 ml)
  • 1 teaspoon dried oregano (5 ml)
  • 1/4 teaspoon garlic powder (approx 1 ml)
  • 1 teaspoon smoked paprika (5 ml)
  • 1/2 teaspoon salt (2.5 ml)
  • 1/4 teaspoon pepper (approx 1 ml)


  • Ovenproof skillet
  • 1-2 bricks, wrapped in foil


In a bowl, mix together 1 tablespoon (15 ml) of the oil with the thyme,  oregano, garlic powder, paprika, salt and pepper. Set aside.

Set the chicken on a cutting board breast side down.

Starting at the tail, use a knife or better yet, kitchen shears, to cut all  the way down the back, keeping as close to the backbone as you can. Then, cut  down the other side of the backbone, splitting the chicken open. Remove the  backbone.

step1 2

step2 2

Spread the chicken open, lightly pressing down to flatten it. Rub the spice  mixture all over the chicken, getting some under the skin and directly onto the  meat.

step3 2

Preheat oven to 400 °F (204 °C)

Heat the remaining tablespoon of oil in a large ovenproof skillet over  medium-high heat. When the skillet is really hot, add the chicken skin side down  and place the bricks on top to push the bird down against the skillet. You can  get away with using one brick if the chicken is small, but larger birds usually  need two bricks.

step4 2

Cook until the skin is golden brown, 6-8 minutes (it’s okay to take the  bricks off and peek).

cooked chicken

Put the skillet in the oven and roast the chicken with the bricks on top for  25 minutes. Take off the bricks and turn the chicken over. Put the bricks back  on and roast another 10 or so minutes until the chicken is done. The juices  should run clear when you pierce the bird with a fork; you can also stab it with  a thermometer and make sure it reads at least 165 °F (74 °C).



8-22 WOD

Buy in…


5 KB Snatch (5L/5R)

5 OHS (Start light and add weight at each round)

5 Burpees


3 Position Snatch. Do one rep per minute for 9 minutes:

1-3 @ 75%

3-6 @ 80%

6-9 @ 80%




Russian Swing (53/35) or Rx plus (70/53)

*After all the odd rounds either do 10 Ring Rows for Rx or 1 Rope Climb for Rx Plus

Cash Out…

100 Meter Farmer Carry



8-21 WOD

Buy in…


3 Barbell Complexes

10 Sit Ups


Clean and Jerk

Every 2 Minutes Perform:

3 @ 50%

3 @ 60%

3 @ 70%

3@ 75%

3@ 80%

3 @ 80%


12 Minute AMRAP

5 Front Squats at 75% of your 1rm Clean and Jerk

10 HR Push Ups with your feet on a plane (If quads touch, no rep for Rx)

15 Sit Ups

20 Double Unders

Cash Out…

Light run or walk for 400 Meters

Roll Out and Stretch with the bands

Courtesy of Again Faster

                Two Paths           

By Juli Bauer

When were we taught to compare ourselves to others? When were we taught that what someone else did was better than what we did? Did it start in grade school when we got picked last for the kickball team? Or maybe in high school when our classmate Jessica did something right while we were scolded for doing the opposite? Or was it when we got older and our best friend lifted more than we did at the gym?

Whatever the situation may be, we compare ourselves. We compare ourselves to friends, classmates, coworkers, and even our significant others. We worry about what others are accomplishing and dwell on what we have not. And while worrying, we forget our own accomplishments. We forget our goals. And we forget how far we have come.

I watch people compare themselves every day in the gym. I watch them stare at another person’s barbell while they load their own. I watch them worry about beating another person’s time so much they completely throw form out the door. And I watch others sink into frustration and sadness when they don’t beat their friend’s score. But what is that accomplishing? How are we improving ourselves if the only thing we are doing is steering off our own course and trying to follow the path of another?

As I get older and wiser (just let it be known, I’m 24 so I really know nothing), I have figured out that I don’t want to follow someone else’s path. I want to create my own destiny. And, yes, I know how lame that sounds. But I don’t want to be like anyone else. I don’t want to set my goals based on someone other than myself.

The thing is, I can’t lift 200lbs over my head. I can’t string together muscle ups like the athletes you watch on TV. And I can’t do strict handstand push ups. Yet. But that doesn’t mean I haven’t worked my ass off. That doesn’t mean I don’t try. That doesn’t make me a sh*tty athlete. It makes me human. And as humans, we have to work for what we want to accomplish. Thinking about what others have done doesn’t make us stronger. Getting our ass in the gym, does. Blood, sweat, and tears do.

In my 24 years of figuring out who the hell I am, I have finally figured out that I don’t want to be anyone but myself. CrossFit has taught me that comparing myself to others will get me nowhere. Hard work will. Not wishful thinking. Not hoping and dreaming to be like someone else. Setting my goals high and working to accomplish those goals are what make me who I am.

So stop comparing yourself to others. Stop trying to be someone else. Start figuring out what the hell you are going to accomplish today. Then do it.


8-20 WOD *New Hours*

Just a quick reminder about the hours:

5:30 am

6:30 am

9:00 am

10:00 am

4:30 pm

5:30 pm

6:30 pm

Buy in…


2 Wall Walks (10 Count on Top)

5 Bar OHS




Every 2 Minutes perfom:

3 @ 50%

3 @ 60%

3@ 70%

3 @ 75%

3 @ 80%

3 @ 80%

* If you are newer, we’ll do the same reps, we’ll just keep the weight lower.


“Sprint Interval Helen”


400 Meter Run

21 KB Swings (53/35)

12 Pull Ups

*Rest 2 Minutes

Cash Out…

2 Minute Plank Hold

15 Supermans

Stretch with the bands

Roll Out


Fast and Slow Twitch Muscle Fibers

Does muscle type determine sports ability?

By , Guide

Are you a better sprinter or distance runner? Many people believe that having more fast and slow twitch muscle fibers may determine what sports athletes excel at and how they respond to training.

Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull. This shortens the muscle and causes muscle contraction.

It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers.  Fast twitch fibers can be further categorized into Type IIa and Type IIbfibers.

These distinctions seem to influence how muscles respond to training and physical activity, and each fiber type is unique in its ability to contract in a certain way. Human muscles contain a genetically determined mixture of both slow and fast fiber types. On average, we have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement.

Slow Twitch (Type I)The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue. Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours.

What Causes Muscle Fatigue?

Fast Twitch (Type II) Because fast twitch fibers use anaerobicmetabolism to create fuel, they are much better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.

Type IIa Fibers These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy. In this way, they are a combination of Type I and Type II muscle fibers.

Type IIb FibersThese fast twitch fibers use anaerobic metabolism to create energy and are the “classic” fast twitch muscle fibers that excel at producing quick, powerful bursts of speed.  This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can’t last as long before it needs rest.

Fiber Type and PerformanceOur muscle fiber type may influence what sports we are naturally good at or whether we are fast or strong.  Olympic athletes tend to fall into sports that match their genetic makeup. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers.

Are Athletes Born or Built?

Can Training Change Fiber Type?This is not entirely understood, and research is still looking at that question. There is some evidence showing that human skeletal muscle may switch fiber types from “fast” to “slow” due to training.

These studies and journal articles offer more insight on muscle fiber research:

High-Intensity Training and Changes in Muscle Fiber

Nature vs. Nurture: Can Exercise Really Alter Fiber Type Composition?

Effects of Endurance Training on Muscle Fiber

What can I do to improve my performance?

Keep in mind that genetic differences may be dramatic at the elite levels of athletic competition. But following the principles of conditioningcan dramatically improve personal performance of a typical athlete.

With consistent endurance training, muscle fibers can develop more and improve their ability to cope with and adapt to the stress of exercise.

Is fiber type the number one factor that makes an elite athlete elite?

Fiber type is part of a great athlete’s success, but it alone is a poor predictor of performance. There are many other factors that go into determining athleticism, including mental preparedness, proper nutrition and hydration, getting enough rest, and having appropriate equipment and conditioning.



“Fight Gone Bad”


1 Minute of Wall Balls (20/14)

1 Minute of SDLHP (75/55)

1 Minute of Box Jumps (20)

1 Minute of Push Press (75/55)

1 Minute Row for Calories

1 Minute Rest

*Your score is total reps for the 3 rounds of 5 minutes.

We are going to run this in 2 heats. Our buy in is going to be 5 reps of each movement before starting, as always, we’ll start with a group warm up.

Cash Out…

Stretch your shoulders and get on and do a wod!

We are going to have 2 contests coming soon. The 1st is going to be for those who want to lose weight. The second is going to be for those who just want a friendly competition, we are going to have 6 WOD’s over 6 weeks to determine the winner. We’ll explain more at the box. Thanks

8-16 WOD

Buy in…


10 Push Ups

10 Sit Ups

10 Squats


15 Minute AMRAP

200 Meter Run

3 Wall Walks

6 Toe 2 Bars (Rx Men TTB/ Rx Women TTR)

9 Pop Ups

Cash Out…

200 Meter Farmer Carry

Roll Out and Stretch


*COurtesy of Mark’s Daily Apple

Primal Chilaquiles       


Chilaquiles are a traditional breakfast made from last  night’s feast. Leftover salsa and stale tortillas are heated up with a few eggs  and any other leftovers you want to throw in the pan. Basically, it’s a scramble  but one with spicy, fresh, lively flavor.

Luckily, stale tortillas don’t make or break the dish. Chilaquiles are plenty  delicious with just eggs, homemade salsa, jalapenos and cilantro. If you like,  slice up some homemade  Primal tortillas and serve them on the side. You can also add meat, sour  cream, cheese,  green onions, avocado and any other ingredients you might usually put in a taco  or burrito. Those who love traditional chilaquiles, however, will skip all that  and just stick with a big plate of soft scrambled eggs drowning in sauce.


The sauce for chilaquiles can be green salsa or red. In this recipe, it’s  red: a quick and easy homemade salsa that has the robust flavor of roasted  tomatoes and garlic. The salsa is mild; it’s the sliced and sautéed jalapenos  that kick up the spiciness of this dish. Add as many as you can handle. Then  scramble up some eggs, mix it all together and you’ll have a breakfast you won’t  soon forget.

Servings: 2-4


ingredients 27

  • 2 large or 4 smaller tomatoes
  • 1 garlic clove
  • 2 heaping tablespoons (30mL) finely chopped yellow onion
  • A few tablespoons of oil
  • 1 jalapeno (or more) sliced into rounds
  • 4 eggs, whisked with a little salt
  • Handful of cilantro, roughly chopped


Place the tomatoes on a rimmed baking sheet several inches under an oven  broiler on high. Roast the tomatoes for about 5 minutes on each side until the  skin blackens and peels back. Let the tomatoes cool to the touch then peel the  skin off, discarding both the skin and any juice that gathers.

While the tomatoes cook, toast the garlic clove (peel still on) by putting it  in a hot, dry skillet over medium heat until it’s blackened on both sides.  Pressing down on the clove to flatten it a little bit will help the skin blacken  faster.

roasted tomatoesgarlic

Peel the toasted garlic clove and put it in a food processor or blender with  the onion, pulsing a few times to chop as much as possible. Add the tomatoes and  pulse until you reach your desired salsa texture. Add salt to taste. (If you  want a spicy salsa, add some hot sauce, serrano chiles or jalapeno).


Drizzle a tablespoon or so of oil in a pan and heat. Add the jalapenos. Saute  a few minutes until lightly browned. Add the eggs and stir as they cook. Just  before the eggs are set, add the salsa and cook until heated.

scrambling eggs

Transfer eggs and salsa to a plate and top with cilantro. Serve slices of Primal  tortillas on the side.