Workout of the Day: 140225

Annoucement 1:

This Saturday we will be hosting the first event for the 2014 CrossFit Games Open workouts (14.1). The schedule will be as follows:

8am – Free intro CrossFit class for 1st-time athletes.
9am – Regular scheduled CrossFit class (this will be the scaled version of 14.1)
10am- Competitors hour for 14.1. Heats will be determined by amount of athletes and judges. **Females will go first, Males will go second and Judges who are competitors will go last. There will be a post WOD pot luck!!! If you plan on attending the event, please bring your favorite dish (paleo or NOT). Even if you are not planning on participating in the workout please come join us to cheer on your fellow athletes and hang out for the party afterwards!

Announcement 2:

For the following weeks of programming, 949 will be simulating “Open Style Workouts” for our training. These workout will help better the performance of our competing athletes as well as give our non-competing members a chance to experience the types of WOD’s that we tend to see in the Open. Do not be intimidated! All workouts, as usual, will be scaled to everyone’s abilites! 😀

Workout of the Day:

CrossFit Games Open 13.5 (2014 Open Prep-WOD)

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Notes

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus

This workout begins as a standard four-minute AMRAP of 15 thrusters and 15 chest-to-bar pull-ups. If the Athlete completes 90 reps (three complete rounds) before the time cap, there is a four-minute time bonus. The workout is now an eight-minute AMRAP.

The Athlete can continue working as fast as possible (i.e. there is no requirement to rest or wait until four minutes are up). For example, if an athlete completes three rounds in 3:00, their time is extended to 8:00 and they can immediately begin working on their fourth round, with five minutes remaining.

Now, if the Athlete completes 180 reps (six complete rounds) before the eight-minute time cap, there is another four-minute time bonus. The workout is now a 12-minute AMRAP. If the Athlete completes 270 reps (9 complete rounds) before the 12-minute mark, the workout becomes a 16-minute AMRAP. This pattern repeats indefinitely, as long as an additional 90 reps are completed before the time cap.

Further explanation of the bonus time can be found here.

Equipment

To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg for the Men, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Recipe of the Day: Zone Meal, Barbecue Shrimp

Each serving has one block of protein; no carbs.

Yield:
12
Preparation Time:
1 hour marinate plus 10 minutes

Ingredients:

3 tbsps
fresh-squeezed lemon juice
1 tbsp
low-sodium soy sauce
1 tbsp
Dijon mustard
2 cloves
garlic – minced
1 tbsp
agave nectar
2 tsps
curry paste
1 lb
medium shrimp – (about 48) peeled and deveined

Instructions:

In a shallow dish or resealable bag, mix together the lemon juice, soy sauce, mustard, garlic, agave nectar and curry paste. Add shrimp and seal or cover. Marinate in the refrigerator for 1 hour. Preheat a grill for high heat. When the grill is hot, lightly oil the grate. Thread the shrimp onto skewers or place in a grill basket for easy handling. Transfer the marinade to a saucepan, and boil for a few minutes. Grill shrimp for 3 minutes per side or until opaque. Baste occasionally with the marinade. Note: 1 serving=7g P (appetizer/snack) for 12, or 21g P for 4 (meal)

 Nutritional facts per serving: Calories 47; Protein 8g; Total Fat 1g; Carb. 2g; Fiber 0g

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