TUESDAY

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A breakfast meal can be hard to get in, due to time or just not feeling like making food that early. One of my favorite things to make is a breakfast frittata. They are easy, have many ways to change the flavor and if you make enough the frittata will last a few days giving you a quick meal to reheat for the next few mornings. This recipe is simple but I must say I always add bacon into mine.
courtesy of http://www.thepaleomom.com/2012/09/sausage-and-mushroom-frittata.html

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Ingredients:

½ medium yellow onion, diced
½ red bell pepper, diced
3 cups mushrooms, thinly sliced (about 1 pound)
6-8 oz pork sausage, loose
8 eggs, beaten

Heat an oven proof skillet (I like to use my 12” cast iron frying pan) over medium high heat and turn on broiler (on high) to preheat oven.
Add sausage to pan and break apart with a wooden spoon or spatula while it cooks (no oil is necessary here if you have a nice fatty sausage; if you are using a very lean sausage, add a tablespoon of extra virgin coconut oil).
Add onion, pepper and mushroom and sauté, stirring occasionally, until vegetables are cooked (8-10 minutes).
Add beaten eggs. Let cook on stove top 1-2 minutes, stirring a couple of times.
Place skillet in oven and broil until eggs are completely cooked, puffed up and starting to brown on top (about 7-10 minutes, varies oven to oven so watch carefully) .

STRENGTH
Clean – 1RM (Squat)

CONDITIONING
(5 rounds:)
600m ON
400m easy jog
300m ON
*3min rest between rounds

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MONDAY

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STRENGTH
Floor Press @70% – 8×3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

METCON
(10-9-8-7-6-5-4-3-2-1 reps for time)
Cleans @135/95#
Burpee Box Jumps @24/20″
HSPU

SATURDAY

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STRENGTH
1RM 3 sec Pause Front Squat

METCON
(21-15-9-6 reps for time of)
Power clean @135/95#
Burpee C2B pull-ups

FRIDAY

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STRENGTH
Snatch – 1RM

METCON
Partner WOD
(AMRAP in 5)
10 KB Alt Snatch @50/35#
10 Box Jumps @24/20#
rest 1:00
(AMRAP in 5)
15 cal Row
10 Burpees
rest 1:00
(AMRAP in 5)
10 Toes 2 Bar
10 KB Squat Cleans 50/35#
*Score = Max Reps + Reps Rounds
*must alternate rounds

THURSDAY

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I thought I would do a throw back THURSDAY on here. This is our very first competition in 2010. This was the CrossFit Sectional. It’s what the open is now. Enjoy seeing us as CrossFit babies.

STRENGTH
Reverse Band (Light/Monster Mini) Floor Press 1RM

METCON
Last done on 4/28/2014. LET PR!!!
“Diane”
(21-15-9)
Deadlift 225/155#
HSPU

WEDNESDAY

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Again thanks for the rower!!!
Here is a great article of some stuff you may have heard us mention to you about rowing.
http://www.boxlifemagazine.com/training/tips-to-improve-your-rowing-technique

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courtesy of http://www.theboxmag.com

STRENGTH
Back Squat @75% – 10×2

METCON
(10 Rounds for Time:)
10 KB swings 70/50#
10 Pistols

TUESDAY

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STRENGTH
L-Sit Hold
(2 rounds of 20 on 10 off at each station)
Ring L-hold
Pull up bar LHold
Platform L-Hold
Paralette L-Hold

METCON
“Fran”
(21-15-9)
Thruster @95/65#
Pull-ups

MONDAY

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We can not even begin to say how thankful we are for our great new toys. The only reason any of this is possible is because we have all of your support! Our way of saying thank you for our new rower is break it in right with Fight Gone Bad.

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STRENGTH
Squat Cleans OT:45 @70%, 12×1

METCON
“Fight Gone Bad”
(3 rounds)
1 minute at each station
Wallball @20/15#
SDHP @75/55#
Box jumps @20″
Push Press @75/55#
Row for calories
Rest

SATURDAY

Posted on

STRENGTH
Box Back Squat 1RM

METCON
(21-15-9:)
OHS @95/65#
Toes to Bar

CORE
KB Oblique Crunches – 3×20 Per Side

FRIDAY

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Our very own Maggie Kerrigan qualified for The Granite Games. Maggie will be traveling to Minnesota for the Granite Games and we would like to help with the trip. We are going to design a special shirt and sale it as a fund raiser for some extra money to help get Maggie to Minnesota. I will be posting what the shirt will look like in the next few days. CONGRATS MAGGIE!!

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STRENGTH
Floor Press x 8 reps, +5# from last time or 75% if it’s your first time

METCON
(AMRAP in 18)
1 leg less rope climb (scale to 5 strict pull-ups or ring rows)
3 push press @135/95#
5 front squat @135/95#
7 burpees
9 V-up sit ups