"Super" Sweet Potato Mash

Here's my favorite pre and post-WOD mash:

SUPER SWEET POTATO MASH

Generally I'll throw approximately 1/2 cup into ziplock bags. Bite off the corner and you can slurp these suckers down. Great paleo substitute for Gu, too.

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WOD for Benchmark Friday 5/3

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

Compare to 12APR2013. Post time to whiteboard/comments.

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Extracurricular Cardio - Fri 5/3

RUN, ROW, and BIKE/AIRDYNE

2 x 10 minute run.. Recover 5 minutes after each effort.

2 x 2 minute run. Recover 1 minute after efforts. Work for max distance/speed on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt.

*Set drag factor between 120-140 on rower.

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Zeb Drank Friday!

CrossFit Games Regionals tickets on sale today (Friday)! Get yours before they sell out!
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Who would be up for t-shirt featuring Zeb's face?! It would say "Eat. Preferably something that had a face."

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WOD for Champagne Friday 4/12

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 22FEB2012.

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The Zeb Drink

A "great morning drink, breakfast drink, post-workout drink, post-dinner drink, pre-dinner drink, or a good plain, basic "snack" drink to have any time of the day."

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Ladies Lifting!

Check out Laura Dziak's story:

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WOD

sumo deadlift 5x5

then

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 15JUN2011. Post results to comments.

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Anyone still "carb load" before big endurance races or other sporting events?

Read: The Carbohydrate Loading Conundrum - Robb Wolf

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Paleo Rx/Summer Solstice Party

Come join us for the end of The PaleoRx Challenge! Let's celebrate with some good eats and drinks, good music and even better friends! RSVP via Facebook!

All are invited, from PaleoRx, from FCF, and all friends! Bring something to share and let's hang out!

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WOD

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball shots, 20/14#

compare to 10MAY2011.

Did you rest less? Are you faster? Post time to comments!

(and yes.. I'm posting the WOD early. ONLY for this week though...)

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Fit Club - Hemispheres Magazine (via Jeff P)

Is this article flaming CF or praising it?

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Skirt Steak & Theracanes!

TASTY TUESDAYS

Tasty Tuesdays will now feature recipes uploaded to our PaleoRx Challenge! Here are tasty meal ideas if you're looking for something new or just can't decide what to eat. We plan to post many recipes throughout the Challenge (not just on Tuesdays), and you can find them at:

http://paleorx.foundationcrossfit.com/category/recipes/

Skirt Steak With Spicy Green Salsa

Ingredients:

• 5 teaspoons chili powder
• 1 ½ teaspoons ground cumin
• 1 ½ teaspoons dried oregano
• coarse salt and fresh ground pepper
• 1 ½ pound skirt steak
• 2 teaspoons olive oil, plus more for grates

Method:

1. In a small bowl, combine the chili powder, cumin, oregano, 1 ½ teaspoons salt, and ½ teaspoon pepper. Sprinkle the mixture over the steak; drizzle with oil. Let stand, turning to coat evenly with oil halfway through, for 10 minutes. 
2. Heat a grill to high; lightly oil the grates. Place the steak on the grill (fold thin end over so steak is an even thickness); cover. Cook, turning once, until the meat has reached the desired doneness, 4-6 minutes for medium rare. 

Click over to the PaleoRx site to find out how to make the salsa!

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WOD

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/18"
30 wall ball shots, 20/14#

compare to 19DEC2010.

Post time to comments!

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We now sell TheraCanes at the gym! $35 gets you one of these bad boys and an accompanying manual.

If you sit at a desk, there is nothing better than this.

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Happy Monday #93

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity"

- John F. Kennedy

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WOD

"KELLY"
5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 20AUG2010 or 26MAR2010.

RSVP for class here.

Make sure you prep your calves and feet for the WOD and definitely do some post-workout recovery on the same areas.

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An example of a being physically fit!

Closed on Labor Day, 9/06

We will be closed on Labor Day (Monday 9/06).

The next Foundations program starts on Tuesday, September 7th!

• Class 1 - Tues 9/07
• Class 2 - Wed 9/08
• Class 3 - Fri 9/10
• Class 1, 2, 3 Makeup - Sat 9/11
• Class 4 - Mon 9/13
• Class 5 - Wed 9/15
• Class 6 - Fri 9/17
• Class 4, 5, 6 Makeup - Sat 9/18
• Class 7 - Mon 9/20
• Class 8 - Wed 9/22
• Class 9 - Fri 9/24
• Class 7, 8, 9 Makeup - Sat 9/25
• Class 10 - Mon 9/27
• Class 11 - Wed 9/29
• Class 12 - Fri 10/01
• Class 10, 11, 12 Makeup - Sat 10/02

We run the Foundations classes these days at 7am, 10am and 6:30pm. Reserve your spot- schedule a free orientation today!

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WOD

"KELLY"
5 rounds for time:
400m run
30 box jumps, 24/18"
30 wall ball shots, 20/14#

compare to 26MAR2010.

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You have 10 days left to register for the Warrior Dash!

Another recap:

WHAT? A fun-filled obstacle course 5k (~3.1 miles)
WHEN? 3:30pm on Sunday, August 12th, 2010
WHERE? North Plains, OR (east of Portland)
WHY? Because AW said so. And AB turns 25 the Friday prior!
WHO? So far the team has awesome folk like AW, AB, Sheena, Stephen, Colin, Mike S, Faye, Jason E, Max, Pao, Danielle, William P, Ced, Robyn, Yen, Todd L, Tucker, Tyler, Jonny Wally, Garit, Herman and Joel. Maybe Tony.
HOW? SIGN UP HERE (3:30pm heat)!

Congrats!

Congratulations to our Foundations class for graduating!

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WOD

"KELLY"
5 rds for time:
400m run
30 box jumps, 24"/20"
30 wall ball shots, 20#/14#

compare to 22JAN2010.

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PALEO IN THE NEWS!

'Caveman Diet' Growing Followers - ESPN.com

John Welbourne runs SoCal S&C as well as CrossFit Football.

Kapowski

SKILL

Muscle-ups and progressions.

WOD

"KELLY"
5 rds for time:
400m run
30 box jumps, 24"/20"
30 wall ball shots, 20#/14#

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Forget about those protein shakes- we now sell Primal Pacs at the gym! Amazing paleo post-workout meals made in Seattle by a CrossFitter that come in two sizes: 55g and 110g. (What a long sentence!) These bad boys contain grass-fed beef jerky, mangoes, marcona almonds, cranberries and macadamia nuts. Nutritional info (for Zoners too):

• CHO 14g (2.5 blocks)
• Pro 26g (3.5 blocks)
• Fat 37g (12 blocks)

Very comparable to Paleo Kits, with mango instead of strawberries, but the jerky is amazing easy to chew and it's local business. We have beef and a few elk pacs available. Matt, the maker of these tasty treats, says he'll have turkey soon. Ask me about them, buy a couple to keep on hand, at work or at home and enjoy!

Ladies Night review

Huskies in the house! Weird- everyone was a either a UW student or employee!


"CINDY"
Paolo
Ann Marie
Chris

"HELEN"
Shannon
Nate
John
Andrew

"KELLY"
Elizabeth

EVERYONE SET A PERSONAL RECORD! Nice job everyone!