It was only a few months ago that Adelaide Jensen’s coach from the National Ski Academy in Collingwood, Ontario gave CrossFit de l’ouest a call to enquire about our programming. He wanted to ensure that CrossFit de l’ouest would be a good fit for her, based on her experience with training and our methodology. A young skier with promise at only 15, Adelaide had just been accepted into the Academy (you may view her athlete profile here:( http://www.nsa.on.ca/#/jensen-adelaide/4553002137) and being prepared for the level of training that lied ahead was a huge priority.
If you woke up this morning and felt anything like I did, you are FED UP of winter! It’s been cold for 6 months, it’s March and we’re still getting blasted with snow storms. I may not speak for everyone, but overall, we’re ready for spring. I thought a little challenge would help motivate the members and offer a little incentive to train just a tad harder (‘cause you’re already all awesome!). Just think of how this will help you prep for the rowing challenge! Between now and April 1st, I challenge all our members to row their way to warmer times!!!
It’s simple, you accumulate distance on the rower and track your progress on the chart posted in the rowing area. On April 1st we’ll announce our 1st, 2nd and 3rd place winners. Any rowing you do will count; warm-up, workouts and anything you can fit in before & after class along including open gym. Sign yourself up and start rowing yourself away from winter, and well into spring!
Rules:
- During warm-ups you cannot monopolize the rowers for extra distance (i.e. respect the warm-up distance allotted)
- All distance covered during standard warm-up or workouts count towards your mileage
- All extra distance covered before, after or during open gym count towards your mileage (honor system)
- Row with a smile
We’ve been pushing you hard for months now to make you fitter, stronger, and faster. We don’t plan on changing that recipe just yet, however, we may have just what you need to help keep your nutrition in check, and this is one time where slowing down might just pay off.
Fact: most people fail to achieve their nutritional goals because they are unprepared and the number one excuse for being unprepared (ok I made up that statistic but I am sure it’s a great guess!) is because they don’t have time. No matter what type of goals you are trying to achieve, they all require planning, organization and commitment to make them happen – where there’s a will, there’s a way. Bring on the slow cooker!! You’ll definitely have to do a little bit of prepping, but overall, using a slow cooker is easy, affordable and offers many healthy alternatives to stay in line with clean eating – do a quick search for paleo slow cooker recipes and I can guarantee you will find plenty of ideas to accommodate all palates. Best of all, leftovers!!! There is nothing like coming home after a long day of work, and a tough workout, to the smell of slow cooked deliciousness. Below are just some of the links I came across while looking for recipes:
http://irontribefitness.com/recipes/slow-cooker-pepper-pork-chops/
http://paleozone.posterous.com/slow-cooking-a-whole-chicken
http://chetday.com/paleodietrecipes2.htm
http://www.crossfitintrepid.com/2009/09/19/paleo-recipe-thai-coconut-chicken-curry/
http://everydaypaleo.com/2010/08/25/slow-cooked-pollo-con-salsa-roja/
We just wanted to put up a post to let you know that we’re still here! The updates on the main site have slowed down now that our workouts are posted on Beyond The Whiteboard. We will now be bringing you a new highlights of the week post to keep you abreast of what is happening with us.
Of course, you can always find our fan page at www.facebook.com/crossfitouest or follow us on Twitter @crossfitouest if you want the latest on us in a bite-sized format!
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Today’s WOD:
5 rounds:
- 20 wallballs (20/14 lbs)
- 20 GHD situps
- 20 overhead walking lunges (45/25 lbs)
See Beyond The Whiteboard for full details on all workouts and results!
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Strength:
- Back Squat: 5-5-5-3-3-3
Workout:
3 rounds for time:
- Row 1000m
- 25 GHD situps
At long last, here is the Fight Gone Bad 5 video is posted! A big thank you to all who participated and all who donated!
[vimeo width="640" height="360"]http://www.vimeo.com/16811465[/vimeo]
Strength
- Ring pushups
- 3 X maximum repetitions
- 2-3 min rest between sets
Conditioning
- “Helen”
- 400m run
- 21 Kettlebell swings (24/16)
- 12 pullups
- 3 rounds for time