WOD 4/13/13
10 Minutes of Back/Ankle/Calve/Hip/Shoulder Mobility
A- WU- 1 Minute Double Under Practice;1 Minute Rest/1 Minute Row Practice + AFAP: 30 BallSlam (20/15)/20 Burpees
B- Partner WOD 1- In Teams Of 2: Partner Smurph= For Time: 2K Row/300 Double Unders/200 USA K.B. Swings (1.5/1 pood)/100 GHD Sit Ups/2K Row
Notes: partners will split work in half/can partition as needed but must complete 2k before doubles, complete all doubles before kbs, all kbs before sit ups and all sit ups before 2k row/only one partner works at a time)
For those on the Paleo Challenge, here is the Zucchini Hummus I made for the Paleo Potluck.
Zucchini Hummus
Ingredients:
– 4 cups zucchini (peeled and chopped)
– 3/4 c tahini
– 1/4 c olive oil
– juice of 4 lemons (although I just used 2 as I prefer my hummus not-so lemony)
– 4 garlic cloves (peeled)
– 1 tbsp cumin
– 2 teaspoons sea salt
– 1/4 tbsp paprika (for garnish)
1. Using a food processor, place all ingredients (except paprika) into the food processor and process until all ingredients have combined, and its consistency is smooth
2. Pour the mix into a bowl; garnish with paprika and a dribble of olive oil
3. Serve with baby carrots, celery, sweet potato chips, other veggies, etc.!
*Makes 10 servings
That “hummus” was really good – thanks for posting the recipe
Thanks Katie- I’m gonna try this because it was delicious!!
I’m glad everyone liked it! 🙂
Here are some helpful guide for the Paleo challenge:
Paleo Quick Start Guide
everything you need to know to get started now
://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf
another good read about chiropractic visits for a crossfiter:
http://www.paleolifestylemagazine.com/how-can-chiropractic-care-enhance-your-paleo-lifestyle/
http://www.paleolifestylemagazine.com/keeping-crossfit-paleo-how-to-make-crossfit-a-part-of-your-healthy-lifestyle/
So nice to have a less stressful WOD for the first time in 6 weeks! Thanks Coach Iz for the fun programming to get back into things.
A- WU- as prescribed.
B- Odd man out – did half volume with a run instead.
For time: 800m run / 150 D-Us/ 100 K.B. Swings (1.5 pood) / 50 GHDs / 800m run.
19:46 as Rx’d.
Great work everyone moving through those K.B. swings – saw some great form out there…Especially Eric!
Victoria – killer GHDs!
Sky – good job linking up those pull-ups as extra work at the WOD.
Have a great Saturday everyone.
3 sets of Max unbroken DU
32/35/60
EMOM FOR 10 MINUTES
HIGH BAR SQUAT @ 212
FOR TIME:
1000 meter row
20 ghd sit ups
750 meter row
40 T2B
500 meter row
60 sit ups
15:28
Then right after,
MAX UNBROKEN MU
6
*EMOM for 10 minutes 3 @ 212
Love me some partner WOD’s! Everyone was real fired up today- can’t wait till this weather gets better because it just makes everyone happy. Saw some great team work today and everyone just giving it everything they had. Thanks to my partner in crime- Vicky..team Monster Quads or Crush-a-lot we had that! You made a tough WOD actually fun and less brutal.
Also great free class- we’ve got some ringers who are about to join- so watch out 718!
Great work this morning. Everyone really put in a lot of effort.
Nice, we had 4 visitors today! Welcome guys hope you had a good time
Liz from Hell’s Kitchen NYC
Hutch from CrossFit Glendale Queens
Tess & Mark from Crossfit Great bay NH
Long bike ride today. 35 miles at 17mph pace. Mighty montauk here we come. Any of you guys interested? First sat in June. Oly tri for fun.
Partner wods look like fun I will have to jump in sometime