OVERHEAD SQUATS + RUNNING = MIXED MODAL TRAINING

A good crew showed up for a few laps around the track this weekend. Here's a look at former Student Athletes of the Week; Chris F., Alyssa H. and Mike R... RUNNING into a set of moderately heavy OVERHEAD SQUATS at a high heart rate. This is not the way most folks exercise. When it comes to "weights" or "cardio", they do one or the other without much variety. CrossFit is the opposite. The combination of dual training modalities is the essence of CrossFit... a.k.a. MIXED MODAL TRAINING!


Here's a SLIDESHOW with the BEST SHOTS of the day!

Workout of the Day
Deadlift 5 x 5
-break
"Sandbag Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-Up
10 Push-Up
15 Squat
200m Sandbag Sprint every 4 minutes.

PALEO RECIPE
Fresh Spinach Salad
1 lb. fresh spinach, washed, drained and torn into desired pieces
1 can sliced water chestnuts
1 lb. fresh mushrooms, sliced thinly
1/2 lb. bacon, cooked and crumbled
4 hardboiled eggs, sliced
Make sure spinach has been well drained and isn't watery. Combine all above salad ingredients in a large bowl. (I usually toss the spinach, mushrooms, and water chestnuts together then top with bacon and sliced hardboiled eggs as garnish until time to serve.) Chill. This is also another "most requested" dish at family dinners and is a wonderful change from a plain iceberg lettuce salad. Leftovers don't keep well, spinach tends to wilt down. So eat it all at the first serving or shortly thereafter.

“The one thing in the world, of value, is the active soul.”-Ralph Waldo Emerson