Friday


“Flapjacked”
AMRAP x 20 minutes:
10 Pull ups
Run 200m
10 Burpees
Row 250m

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Thursday


“Toe Shot”
3 rounds for time:
20 Alternating Pistols
20 Toes To Bar

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Wednesday


“Straight Edge”
AMRAP x 9 minutes:
5 Hang Power Cleans, 135/95
3 Box Jump, 24/20
1/2 Gasser

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Meal Prep Recipe: Chicken Fajitas!


Through my years of CrossFit and clean eating, this recipe is by far the my absolute favorite! I found this in 2010 on the Whole 9 website. Give it a try!

STEAL THIS MEAL: THE BEST CHICKEN FAJITAS YOU’LL EVER EAT

Steal This Meal:  The Best Chicken Fajitas Ever (Serves 4)

Ingredients:

  • 1.5 – 2 lbs. of “pastured” organic chicken breast
  • 2-3 ripe avocado (sliced into quarters)
  • 1 red bell pepper (sliced into strips)
  • 1 orange bell pepper (sliced into strips)
  • 1 yellow bell pepper (sliced into strips)
  • 1 large sweet onion (sliced into strips)
  • 2 heads of Bibb or Butter lettuce
  • Cumin, chili powder, freshly ground black pepper (liberal amounts of each)
  • Sea salt to taste
  • 1 bunch fresh cilantro (chopped)

Directions:

  • Trim and pound chicken with a meat tenderizer until all slices are a consistent thickness.
  • Heat 1-2 tbsp of coconut oil in a pan (medium-high heat).
  • Once the oil is hot, mix spices together and sprinkle half directly into the pan.
  • Throw chicken on top of the spices, and sprinkle the other half of the spice mixture on top of the chicken.
  • Allow each side to blacken and sear (about 1 minute) before flipping.
  • When chicken is done, remove from pan and transfer to cutting board to slice into strips.
  • In the same hot pan (with leftover spices), sauté the peppers and onions.
  • Use the spatula to scrape blackened spices off the bottom of the pan, stir them right in with the veggies.
  • When pepper and onion mixture is cooked to desired tenderness (3-5 minutes), remove from pan and transfer to serving dish.
  • Fill the bottom of your plate with large leafs of lettuce.  Pile hot peppers and onion on top, surround with jicama, avocado and mango.
  • Drop the chicken on top of the whole glorious pile, top with freshly chopped cilantro.

Tuesday


“Scuffle Gone Bad”
5 rounds for max reps of:
1 minute: Push Press, 75/55
1 minute: Calorie Row
Rest 1 minute

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Monday



“Stairway 2 Hell”

20-16-12-8 reps for time:
Box Step Ups Holding Dumbbells, You Choose
Sit Ups x 2

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Are You Skipping?


Last night I went out my front door to take my 12 year old puppy to the yard.
After a hot day, the air had cooled, a nice breeze was blowing and I stood there watching as my sweet yellow lab sniffed around. She was clearly enjoying the evening .  All around the yard lightening bugs were flashing. It took me back to when I was a little kid, thrilled by summer vacation and being up past my usual bedtime. I recalled running around our yard with my brother catching lightening bugs, letting them crawl around on my hand until they flew off.
I considered skipping around the yard catching those bugs again but Sophie turned and ambled back to the door ready to head in. When your 12 year old dog decides its time to go in, you go.
Skipping around the yard is pleasure that should not be left to children but shared with all ages. I am grateful that I can skip wherever I want.
Long ago I realized that my definition of Quality of Life is the ability to move. While recovering from an injury, I began to appreciate what I had previously taken for granted. Now movement is what I think of daily. As the years go on, life and priorities change but not this one.
Sometimes CrossFit is referred to as crazy, dangerous or a cult.
I don’t mind.
What I know is that I move as well, if not better than I did 10 years ago and I plan to be able to snow ski in my eighties.
My commitment to CrossFit is what will enable me to enjoy my life in the manner I want. Not stuck, not immobile, not behind a computer screen watching instead of experiencing. Not watching my children’s children catch lightening bugs.
I will be skipping.

Friday


“Lungs Gone Bad”
3 rounds:
:40 seconds Max Effort work at each station, Rest :20 seconds between each.
Calorie Bike
Pull ups (Kip)
Burpee
Double Under
Calorie Row
Rest 1 minute

Record total reps completed to Train Heroic

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Thursday


“Full Force”
30-20-10 reps for time of:
Wallball, 20/14
Kettlebell Swing, (American) 70/55

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Wednesday


“Berta Berta”
For time:
25 Slamball, 40/30
1/2 Gasser Farmer Carry, you choose
25 Toes To Bar
1/2 Gasser Farmer Carry
25/20 Calorie Row
1/2 Gasser Farmer Carry

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