SCALING & SUBSTITUTIONS by OPT

ONE WARM COAT DRIVE@ LALANNE FITNESS

"The only WOD's that will need to be scaled are the ones in which there is a movement involved that has a progression. For example, a bench press does not have a progression, the weight just changes. A push-up has a progression. From kneeling to from toes. A deadlift does not have a progression, the weight just changes. A chin-up has a progression, from angled with a barbell, to assisted with weights or a band, to the free-weight version These type of movements may require a substitution. Okay, so how do I scale or make subs?" -by OPT



Manza, Matt, Jamie, Natalie, Genevieve, Andrew and MIles "Make it Happen" on Thanksgiving Day!

CrossFit on Access Hollywood -video courtesy of Valley CrossFit



Burpees & Back Squats FLICKr SLIDESHOW

Workout of the Day
HELL WEEK 2 - Day 1
"Death-by-Barbell"
Five rounds for time:
15 Deadlifts 135/95#
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

PALEO RECIPE
"Roast Pumpkin & Red Onion with Rosemary"- by Living Paleo
½ butternut pumpkin,seeded and sliced

4 red onions, peeled and sliced

4tbs rosemary leaves, chopped

4tbs olive oil

Pre‐heat oven to 180 degrees celsius, fan-forced. Line a baking tray with baking paper. Place pumpkin, onion and rosemary leaves on the baking tray and coat with olive oil. Place tray in the oven and bake for 15‐20 minutes or until pumpkin has cooked and onions have browned. Enjoy!

"To lengthen your life, shorten your meals."-Proverb