Strength: 4 X 8 Strict Press Ring Rows Deadlift Weighted Lunges Workout of the Day: For Time 10-9-8-7-6-5-4-3-2-1 Pull ups Bar Facing Burpees Scaling options: Substitute ring rows in place of the pull ups or use a band and perform the pull ups strict.
This is very simple pork tenderloin marinade and comes together in less than 10 minutes. Ingredients: 3 Tbsp Balsamic 3 Tbsp Olive Oil 1 Tbsp Fresh rosemary 1 Tbsp Dijon 3 cloves finely chopped garlic Pinch of Salt 2-4 turns of fresh ground pepper Cooking Directions: 1. Combine all of the marinade ingredients into a (more…)
Strength: 4X8 Bench Press Decline Pushups Back Squat Single Leg Split Squats Rest 90 seconds between sets. Warm up to a challenging weight then start your four sets of eight. Workout of the Day: For Time – Dumbbell DT 5 Rounds 12 Deadlift 9 Hang Cleans 6 Push Jerk Recommended Load: #50’s / #35’s This (more…)
Breakfast is one of my favorite meals of the day. One of my go-to meals is my Ultimate Breakfast Sandwich, served on avocado toast. It has eggs, bacon, cheese, avocado, lettuce and tomato.
CrossFit OUR in Draper, UT is hosting a fundraiser in hopes of raising $10,000 for Operation Underground Railroad, a non-profit dedicated to saving children from sex trafficking. In honor of Operation Underground Railroad, their fundraiser WOD is the workout for today. Donate here if you would like to support the cause. The Workout Complete with (more…)
It’s been really hot lately, even so up here in the Pacific Northwest. With the high temps, motivation to work out has been difficult. My workout space is either in the garage or in the driveway. The garage is steamy during the day and the driveway is full sun until later in the afternoon, but (more…)
Red beans and rice is a staple dish in our house. Diane prefers vegetarian so I make the dish so, but add some grilled chicken or shrimp into my bowl for some added protein. Traditional recipes I’ve seen on the inter-webs only use one kind of pepper; green bell pepper. I like robust flavor so (more…)
You work for 3 minutes then rest a minute after each round. This is for total reps, at then end we’ll total up all 4 rounds.
Baseline Run is a traditional Crossfit / HIIT workout designed to gauge an athletes level of fitness.
One of my new favorite breakfasts is fried rice. We make a pot of rice almost every night with dinner, so I’ve gotten into the habit of using the leftover, day old rice to make fried rice for breakfast. It has vegetables, eggs, pork, rice and a health fat (avocado oil). The great thing is (more…)