MATT M. is our "Student Athlete of the Week." If there's a pool of sweat, a chalk bucket and rolls of tape on the gym floor, you can expect to see big Matt working hard as usual! When it comes to Olympic Style Weightlifting, there is nobody better than Matt. He's always willing to help his classmates get better and has really become a leader in this community. We are all looking forward to benefitting from his coaching skills in the very near future!
Workout of the Day
Four rounds for time:
Run 400m
Rest 90 seconds between rounds
PALEO RECIPE
"Fresh Cilantro Salsa"
2 garlic cloves
1 large yellow onion, quartered
1 green bell pepper, quartered and seeded
3 jalapeno peppers
6 tomatoes, peeled, seeded and chopped
1 cup fresh cilantro
Freshly ground pepper to taste
Place the garlic in a food processor bowl and process until minced. Add the onion and pepper and process with on/off pulses until they are barely chopped. Add tomatoes and cilantro and process until combined but slightly chunky. Add pepper. Refrigerate until ready to use.
Another dirty "Friday Night Fights" TEAM at the Brickhouse!!! This month's themed WOD was COLLEGE PRIDE. This FREE CLASS included family and friends too! Mark your CALENDAR... (which will happen on the 1st Friday of every month) is Friday, DECEMBER 4th @ 6:30 PM
This class will ALWAYS carry a different "THEME" and it's a TEAM WOD...hence the name "Friday Night Fights"... 1 team will be VICTORIOUS! Bring your family and friends to join in the action! Remember, this is a free class for all students as well! Checkout the FLICKr SLIDESHOW form this past Friday!
Workout of the Day
"Badger"
Three rounds for time:
30 Squat Cleans
30 Pull-Ups
Run 800m
PALEO RECIPE
"Luigi's Basque Tongue Stew"
1 Beef tongue (3 ½ pounds)
2 chopped carrots
½ bunch parsley
2 bay leaves
10 black peppercorns
1 medium yellow onion, peeled and quartered
1 recipe tomato sauce (below)
In a 6-quart pot, place tongue, onion, carrots, parsley, bay leaves, and peppercorns. Add just enough water to cover. Simmer, covered for 2 ½ hours. Remove tongue, cool, peel, and slice ¼ inch thick crosswise sections. Add the tongue to the prepared tomato sauce. Simmer, covered for one hour. Then uncover and simmer gently for 1 ½ hours, stirring occasionally.
"All things appear and disappear because of the concurrence of causes and conditions. Nothing ever exists entirely alone; everything is in relation to everything else."-Buddha
"In the relatively short time that it has been available to the public, CrossFit has been proven to provide the highest level of physical fitness for those whose lives or livelihoods depend on being in top physical condition—whether in the arena or on the mountain, in the streets or on the battlefield. Individuals doing CrossFit on their own and bringing their new abilities to their profession or event have achieved this success."
"As the program spreads, however, CrossFit is making headway in places where physical fitness training is conducted in large GROUPS, not individually—places such as the military unit, police recruit depot, and fire academy."-CrossFit Journal
"As you can see, the rifle and CrossFit come out on top, with the exception that they are more dangerous to the user if incorrectly taught. Yet no military unit would think of issuing clubs instead of firearms in anticipation of a battle, despite the fact they are potentially dangerous to the user. Why? The efficacy of the rifle and the advantage it confers make it clearly superior, and the risk to the user has been mitigated through proper training. The argument that CrossFit is dangerous and therefore soldiers should do “dumb” PT instead is analogous to arming our fighters of terrorism with clubs."
Workout of the Day
M.E. Press 5, 5, 5, 5, 5
-break
Row 2k for time!
PALEO RECIPE
"Spring Salad"
2 cups oxeye daisy sprigs
2 cups dandelion leaves
1 cup violet leaves and flowers
Dressing
1/2 cup) olive oil
3 tbsp lemon juice
1 tbsp prepared hot mustard
3 tbsp capers, minced (optional)
salt/pepper
Combine salad greens and flowers. Combine oil, lemon juice and mustard. Mix well. Add capers, salt and pepper to taste. Pour dressing over salad, toss and serve. Makes 4 servings.
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so."-Douglas Adams
"Four months in and I’m almost 20 lbs lighter, and stronger than I’ve been in a long while – and I feel like this is just the beginning for me. Did the baseline on my own time recently and finished just over 4 mins at what felt like 90% effort (did a run and some lifting beforehand!). I eat better now, I hold myself more accountable, and I have come to enjoy doing things I am terrible at (even if I bitch and moan about in class, it’s all in jest). How could one not enjoy this stuff? At LF we are constantly surrounded by inspiring peeps – the great coaches, the beginners who hit PRs and walk out the door smiling, and the veteran racehorses who smoke us in the WODs and push us to be better than we were yesterday. The coolest thing for me about the first few months of doing CrossFit at LF was the fact that just about everything we did was either A) something I’d never done before; or B) something I really sucked at. Often times it was both. As of today I’ve done enough of the movements so that A is getting close to being a thing of the past, and I’m working on shortening the list of things that qualify as B (hello pull ups, handstands, overhead squats, and double-unders – I’ll get you, bitches). -Rob E.
Here's ROB at the NANCY Finals!
Workout of the Day
Four rounds for time:
8 Power Snatches #135/95
Row 250m
PALEO RECIPE
"Omega-3 Russian Salad Dressing"
1 cup fresh tomatoes
½ cup olive, canola or flaxseed oil
½ cup lemon juice
1 tablespoon honey
1 teaspoon paprika
1 small green onion or 1 teaspoon onion powder
1 teaspoon horseradish powder (optional)
1 garlic clove (optional)
Put everything into a blender and blend until smooth.
"Form follows function - that has been misunderstood. Form and function should be one, joined in a spiritual union."Frank Lloyd Wright
"Rowing is great for developing overall body strength. It produces long sinewy muscles as opposed to large bulky ones, which don't work for fencing. Rowing also develops good range of motion and keeps you limber, which is essential for fencing. I also use a treadmill but I find that the rower is better for conditioning and definitely not as boring. I watch the numbers on both, but on the treadmill, it's with impatience. Rowing feels good as you do it, which is extremely important. You can let your mind wander, or watch the numbers, or just daydream. I find that it takes much less time to accomplish the same good as on a treadmill."-Concept2
LAVINIA (above right), former "Student Athlete of the Week" has an athletic background and very competitive in the sport of fencing! Look for her at the CrossFit Games "Sectional" qualifier this year!
Workout of the Day
M.E. Front Squat 5x5
-break
“Smokey Bear”
As many rounds as possible in 15 minutes:
5 DB Deadlift #40/25
5 DB Hang Power Clean
5 DB Thruster
PALEO RECIPE
"Baked Halibut and Vegetables"
2 pounds halibut fillets
1/4 cup olive oil
1/2 cup chopped fresh parsley
1 yellow onion, thinly sliced
2 stalks celery, chopped
1 green bell pepper, chopped
1 can diced tomatoes
2 tsp capers
4 cloves garlic, minced
Sea salt
Black pepper
Preheat oven to 425 degrees. Wash halibut and pat dry, cut into serving size pieces, and place in a 9x13 inch baking pan. Sprinkle with salt and pepper, then stir together the olive oil, parsley, onion, celery, bell pepper, tomatoes, capers, and garlic; pour over the halibut. Bake until halibut is slightly opaque in the center, about 20 minutes. Remove from oven; let stand for 10 minutes before serving.
"Always remember that the future comes one day at a time."-Dean Acheson
"At Westside Barbell we have about 24 lifters. Seven of them have squatted 900 or more. In the 220 class, Chuck Vogelpohl has made 900. Mike Ruggiera, SHW, has gone from a meager 780 to join the elusive 1000 pound club, along with the late, great Matt Dimel. Mary Phillips set many world records by BOX SQUATTING, as did the late Lee Moran. There is nothing new about box squatting. The original Westside Barbell Club in Culver City, CA, was years ahead of its time in the late 1960's and early 1970's. Their Muscle Power Builder articles were my foundation in training. Roger Estep traveled from West Virginia to Culver City, and his squat jumped from a low 600 to a world record 765 at 198 due to box squatting. I noticed he was not only much stronger but also much more explosive."-Louie Simmons
Workout of the Day
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds.
PALEO RECIPE
"Steak Kabobs"
12 oz. boneless sirloin steak, trimmed and cut into 1 inch cubes
2 tbsp Honey
1 tbsp grated fresh ginger
1 clove garlic, minced
1 tsp grated lemon peel
1/2 tsp crushed hot pepper flakes
8 cherry tomatoes
1 zucchini
1 red onion
1 green bell pepper, chopped
4 large mushrooms, halved
Black pepper
Sea salt
In a bowl, combine ginger, honey, lemon zest, garlic and re pepper flakes, mix well. Add beef, cover and refrigerate for 2 hours. Thread beef and vegetables on to skewers, place on grill 4-5 minutes per side.
“A weak man has a weak back, and a strong man has a strong back. It’s that simple.”-Louie Simmons
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