100112 WOD

A. Strength

Back squat – linear week 1

B. Metcon

Four rounds for time:

10 barbell walking lunges (95/65) (5/side)

12 HR push-ups

15 toes-to-bar

C. Cash out

3 x 12 sit-ups on Roman chair

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NEW MONTH, NEW STRENGTH, NEW WARMUP, NEW WEBSITE, NEW LOGO, NEW FACEBOOK: There’s no lack of excitement as we keep rolling out new stuff at CFUM. Most of all, the community gets stronger and stronger — and we see evidence in your lifts, metcon performance and overall health.

> STRENGTH/WARMUP PROGRAMMING: We finished our oly series and the coaches agreed — seeing your confidence and technique improve in the cleans, snatches and split jerks made all the repetition worth it. Continue to rep the Burgener warm-up and focus on your skill — the PRs will come. We’re now headed into two months of linear lifts in the back squat (Mondays), press (Wednesdays) and deadlift (Fridays). Start at 50-60 percent of your 1RM or EST 1RM, and add 10# to lower body and 5# to upper body lifts each week. We are testing all three at the end of the cycle. Remember to make up missed strength work on Thursdays. You’ll also find new warm-up movements on the whiteboard. Use your time wisely at the start of class. Consistency is key.

> WEBSITE/LOGO/FACEBOOK: We’re stoked. You’re stoked. It seems like we’re all pretty amped on the new logo. It’s always been a source of pride to be from Upcountry — and the community is one that’s rooted in the strength of hunters, paniolo, agriculture, farmers and other people and places. We hoped to evoke that in the logo, which was conceptualized by us and designed by Aydin Say of Prison Street Design in Lahaina. Thanks, Aydin! With our new look, we are in the process of revamping the website and launching our Facebook. Craig is handling Facebook posts and we are focused on fine-tuning the site. We’ve had many of you ask about T-shirts, car decals, mugs, lanyards, the whole nine — and yes, we will have it. We’re hoping soon. Thanks for your patience and continued support. You inspire us to work hard and train hard!

Brock and I talked after the WOD about asking the county to put the fair on hold until the end of the paleo challenge. Who’s with us?

Here’s the workout for Friday, Sept. 28, 2012:

A. Strength

Clean

Review positions and find your best set of three.

B. Metcon

In 10:00

30 full cleans (135/95)

Then AMRAP

20 sit-ups

10 burpees

5 strict pull-ups

Score is rounds and reps of AMRAP

C. Cash out

3 x 6 rolling pistol squats (3/leg)

Probably the best demo vid I’ve found yet:

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Yo. How’s your Paleo going?

I’ve received various SOS texts, and I’ve sent out a ton of SOS texts regarding our current paleo challenge. We love hearing the recipes, gripes, tips and more. That’s one of the most fun parts of this challenge: to have an ongoing support group within our community that’s already bonded by daily WODs. We’ll have our online paleo discussion group launched by Monday. In the meantime, here’s a great recipe by Mariah, who’s sent daily paleo pix that look better than some of my best non-paleo day food pix. Keep up the great work everyone!

As a carb addict, pancakes are one of those things that I crave every once in a while. But then I go into a pancake coma and want to sleep and feel lazy the rest of the day. These hit the spot and didn’t bog me down. — Mariah

PUMPKIN PALEO PANCAKES

1/8 C Coconut Flour
1/8 C Almond Flour
3 Large Pastured Eggs
1/4 Tsp Baking Soda
Dash of Cinnamon
Dash of Salt
Dash of Nutmeg & Clove (optional)
1/4 C Pumpkin Puree (Organic, unsweetened)
1/2 Tsp Raw Apple Cider Vinegar
(you can add some raw honey if you want them to be sweeter)

Combine ingredients and pour batter onto hot skillet with butter and/or coconut oil. These will not spread and bubble like traditional pancakes.

APPLE CARAMEL SAUCE

Peeled Apple, cut into whatever size you want
Good Amount of Pastured Butter (I use Kerrygold unsalted)
Dash of Salt
Dash of Cinnamon

Combine these ingredients in cast iron skillet and let apples cook (cover for steam to cook apples faster)

In a food processor, combine 3 – 4 medjool dates and full fat coconut milk (I used maybe half a cup?)

When the apples are just about cooked through, add your coconut/date mixture with the heat still on. It will make a beautiful caramel sauce.

Pour on top of pancakes and enjoy!!!

This workshop Oct. 14 is kind of a big deal. I’ve talked to a bunch of you about it. If you’re interested in oly lifting at all, make it a point to attend. Please sign up ASAP.

Here’s the workout for Thursday, Sept. 27, 2012:

A. Make up strength / skill

Take the first 20 minutes of class as open gym time. Make up missed oly lifts and skill work.

B. Metcon

For time:

800 meter run

Five rounds of the couplet

5 deadlifts

10 sit-ups

800-meter run

* Deadlift load suggestions will be provided at the gym.

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No yoga Thursday; class resumes next week

SCHEDULE REMINDER: There will be no yoga tomorrow as our resident yoga badass Ann Van Patten is attending a yoga retreat / seminar. Yoga for CrossFitters will resume next Thursday at 9 a.m.

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Paleo challenge going strong

PALEO CHALLENGE AND OTHER EVENTS: There are two really big things going at the box right now: the paleo challenge … and Gangam Style dance moves. Both are equally important. All joking aside, below is a very serious video that Kiera sent our way. It’s important that we get a CFUM choreographed Gangam Style warmup immediately. We nominate Peter, Mariah and Noah to lead what could be an amazing flash mob.

Now that you watched it, back to the paleo challenge. Everyone is going strong so far, and we’ve received more than $300 in buy-ins, meaning the winners are taking home some cold cash, along with their hot, new bodies, a reward in and of itself. We received another generous donation for Moana 2.0 gift certificates. The challenge is spicing up!

Intern Craig and I are working on getting some dialogue going about the challenge, and setting up a forum where we can discuss recipe ideas and complain to one another, etc. I think I complained to every class today. Thanks for listening and for the support. Going strict for the first time in a long time is like getting off a drug — heck, it is getting off a drug. And we need our community more than ever. Great work so far, everyone. Stay motivated! The outcome outweighs the current struggle!