Thursday, June 30, 2011

From Crossfit One World....

Thank you Freddy Camacho, this is the best post ever!!!

June 30, 2011


From Crossfit Meanstreets:

Persistence, Goals, Dedication, and Victory

CrossFit is a sport. And just like many sports it is not simple. In most cases if you want to compete at a sport you have to practice, on a daily basis for AT LEAST a year. And from then on you get better and better as time goes on.
In the beginning you learn the basics. Once you have a solid foundation you start to learn the skills of the sport. And then usually you start to adapt the skills to yourself and your opponents, you start to feel how you fit into the sport and how you can adapt both yourself, and your understanding of the sport in order to optimize your results. All the while revisiting the basics every day. This can take years. And most of the time the adaptation, evolution, and curiosity people have with their sport never ends. Although it is usually tragically cut short because most of us eventually have to work 50plus hours for food, shelter and clothing.
My point is that a sport takes time. It takes dedication, and hard work. Most of the time there is pain, glory, boredom, restrictiveness, awkwardness, freedom, injuries, camaraderie, competition, etc… There are many ups and downs, sometimes you are on, sometimes you are off, sometimes you know what you are doing, sometimes you are being introduced to something that is turning your world upside down.
CrossFit is a sport made up of multiple sports. People spend their entire childhood learning gymnastics. Power lifters take 10 years to develop. Olympic Weightlifters are snagged up when they are 13 and are breaking records in their early twenties. Runners, Bikers, and Rowers, log many hours to find their tune and pacing.
-As CrossFitters we are trying to master all of the above in 3-6 workouts per week.
If you think about it, its overwhelming. But it is attainable. You just have to be realistic about it.
So when you are in class and you see people lifting a bar from the ground to overhead in one motion, or see someone lifting themselves from below the rings to above the rings,… and you can’t wrap your head around why you just can’t get it. I want you to know that person worked hard to gain that skill.
The stuff people are doing in CrossFit is pretty ridiculous. And hardly anyone walks into the gym and just “does” the movements we are expected to perform. Many of the members who are killing times on the whiteboard are doing so because they put in the time to set goals, work on them, and attain them.
On the whiteboard there is a place to put your GOALS and their is a place to put your PR’s for the month. I want to see those boards littered with people’s names, goals, and successes.
You are going to have short term goals and long term goals. Some you will not know how long it will take you to do,… but it is still a goal.
So whether its 10 double unders in a row,…. or 500lbs deadlift, write it down,… and do it!
I want to share a workout I did on Sunday. It is called King Kong. And it has been a major goal of mine set in my mind over a year ago.
King Kong:
3 Rounds:
1 455lbs Deadlift
2 Muscle Ups
3 250lbs Squat Cleans
4 Handstand Pushups
Over a year. For that entire time I have been wishing I could do this workout. It started when I saw Josh Everett do it in a video:

At the time I believe my max dead lift was mid 300s. I could do muscle ups, but not good, my squat clean form was hit or miss and I didn’t control any of it, and hand stand pushups were hard. This workout was IMPOSSIBLE to me.
But I still wanted to do it.
About 7 months ago I dead lifted 455lbs in a competition. I have never lifted more than that. I believe at that time my max squat clean was around 265lbs. And of course my body weight movements have improved. But the workout called for 3 deadlifts at my 1 rep max, and 9 squat cleans at just under my max.
It wasn’t till recently that I felt confident to do it. My cleans have gotten stronger, and I just hoped my deadlift has also…. On Sunday I just decided it was time to attempt. My form gets a little sloppy, and my time isn’t world class,… but I did it. And now that workout is mine.
Josh E. makes it look easy. I struggled through it. Of course the next time I do it I will have a target time I would want to hit (under 3:00). But the point is that that one goal of mine took a lot of dedication. I had to gradually get myself to a point where I was ready to attempt and succeed.
Everything in CrossFit is like this. Things will not come easy. They will come from you, and the more and more you can do the more and more you will attain. The results you will attain in CrossFit are exponential (more and more rapid), the ride is amazing, you decide how fast you want to go….

Awesome article!!! Practice, practice, practice!!!
Here are a few other faces of the "Kong":

Then there is the totally insane! How about a 20 minute AMRAP of King Kong starring Mikko Salo!!! Watch his form on his squat cleans. Arms stay straight till last possible moment and his triple extension is awesome.
What Are Triple Extension Movements?
Triple Extension Movements involve three majors joints: hip, knee, and ankle. These three joints, when moved from the flexed to extended position, create the explosiveness needed to fire off the line of scrimmage. These movements consist of exercises that apply force with the feet against the ground. Exercises that produce this force are: Cleans (Power & Hang), Snatches (Power & Hang), Clean & Jerk, and Squats. Building up the lower torso is the equivalent to the foundation on a house. All the force, speed and explosiveness required for sport can be attributed to Triple Extension Movements.
Extension movements make up the main factor of 
explosive strength, which is the greatest amount of force in a specific time frame. This is the most important piece of the puzzle for speed-strength training. Speed-strength training is a combination of maximum speed and maximum strength, when combined produce a tremendous amount of force. This force is what we want on the playing field when our foot hits the ground.

What it takes to win

Rope Climb Foot Locks and Tasty Treats

Here are some examples of foot locks for rope climbing. Find the one that feels the most natural to you and get to practicing!!!

Thank you !!!

Thai Pumpkin Soup

I've had a hankering for Thai food lately and this hit the spot! This soup is creamy 
and decadent with a little spicy zing.  It has an exotic combination of flavors and 
works well as a side to a meal or a main dish. I have to say, its one of my favorite
 soups I've made yet! To make it your main meal, try topping each serving with 
some cooked shrimp or scallops.


- 1 tbs coconut oil (or olive oil if you don't have it)

- 2 onions, roughly chopped

- 4 cloves garlic, finely chopped

- 2 tbsp minced gingerroot

- 1 tsp pepper

- 2 stalks lemongrass (see picture below for tip on how to mash it)

- 2 tbsp thai spice mix (I used Bangkok blend which is a Penzey's spice mi

 contains...ancho chili pepper, garlic, ginger, telicherry black pepper,
 crushed red pepper, lemon grass, cayenne red pepper, paprika, basil,
 and cilantro
 See why I used mix? If you can't find it, just substitute a mild curry)

- 8 cups (ish) cubed peeled pumpkin or other orange squash 

(I used butternut and it turned out great!)

- 4 cups Vegetable stock (no gluten or MSG)

- 1 cup coconut milk

- 2 tsp Thai red curry paste

- Finely grated zest and juice of 1 lime (grate one extra lime for garnish)

- Freshly chopped red peppers (for garnish, optional)

- Finely chopped cilantro or basil leaves (for garnish, optional)


1. Use only the white area of the lemongrass. Chop it roughly and then in a small

 food processor, process it until it is finely chopped (see picture below). If lemongrass
 is left in large pieces, its tough and fibrous and not pleasant at all. Don't throw 
the rest of the lemongrass away if you can help it. It can be used in various 
curries and soups.

2. In a skillet, heat oil over medium heat for 30 seconds. Add onions and cook,

 stirring, until softened, about 3 minutes. Add garlic, gingerroot, pepper, lemongrass 
and Thai spices and cook, stirring, for about 1 minute. Transfer to your slow cooker
 stoneware. Add your chopped pumpkin and stock.

3. Cover and cook on Low for 8 hours or on High for 4 hours, until pumpkin is 

tender (it will be!). Add curry paste, coconut milk, lime zest and lime juice. Cover
 and cook on High for roughly 15 minutes until heated through.

4. You have the option now of using an immersion blender and blending the soup 

in the slow cooker, or you can work in batches to puree soup in a food processor
 or blender. Ladle your soup into bowls, and garnish with cilantro, chili peppers 
and lime zest (if using). Don't forget to add some sauteed shrimp to make it a 
meal! Delicious!!!
Processed lemongrass
Sauteeing onions, ginger, garlic, pepper, lemongrass, and Thai spice
Ready to cook for 8hrs!
After 8 hrs and tastes delicious!
Coconut milk, lime juice, zest added
Blending away with my immersion blender
Creamy and delicious

Wednesday, June 29, 2011

June 27, 2011

5 min. AMRAP of
   5 Squat Cleans (95/65)
   3 HR Pushups
   3 Pullups

Peanut- 3 rds + 3 Rx'd

5 min. AMRAP of
   3 Deadlifts (275/185)
   7 Push Press (115/95)

Showtime- 6 rds + 2 (155/57)
Fresh- 4 rds + 5 (225/115)


June 26, 2011

Mainsite Day 10-

50 Squats
25 Ring Dips (HR Pushups)
   6 rounds for time

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwall District of Afghanistan.  He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Jack- 23:38 Rx'd
Jmanator- 21:57
Showtime- 25:10
Terry- 26:20
FloJo- 26:20
Fresh- 26:43
Jen- 33:17
Nadyne- 34:39
Sean- 37:00
Matty- 39:17
Joanne- 23:47 ( 4 rds)


Tuesday, June 28, 2011

Thank You

Everyday Paleo Crab Cakes

For those of you who read my Homemade Mayonnaise Post and watched the cooking demo, you saw at the end of the video when I added some basil, roasted red peppers, and garlic to make a yummy sauce!  Later that same evening I whipped up some crab cakes and we topped them with the red pepper mayo.  Here’s the recipe for the crab cakes that were totally demolished in five minutes flat by my boys.
Everyday Paleo Crab Cakes
1 pound crab meat (I used Chicken of the Sea “fresh” canned crab from Trader Joe’s. Yes fresh is best but when made into crab cakes, this worked just fine!)
2 tablespoons finely diced red onion
2 tablespoons paleo mayo (not the red pepper mayo but just the plain mayo)
1 teaspoon crushed garlic
salt and pepper to taste
1/8 teaspoon of chipotle powder
1 egg
2 tablespoons coconut flour (or enough to make the mixture stick together)
2-4 tablespoons coconut oil
Shredded green cabbage for garnish
Lemon wedges for garnish
If using the canned crab, make sure to crumble the crab with your hands into a large mixing bowl and pick out any shells you might find.  Mix the crab with the onion, mayo, garlic, sea salt, pepper, chipotle, egg and coconut flour.  In a large skillet, heat the coconut oil over medium heat for 1 minute or until hot enough that a sprinkle of water in the pan makes the oil sizzle.  Form the crab cake mixture into palm size patties and fry for 2-3 minutes on each side or until they are golden brown.  Makes aproximately 10 crab cakes. Serve on top of the shredded green cabbage with lemon wedges and topped with my red 

June 25, 2011

Carmi doing some bar muscle ups...

Mainsite Day 9-

Weighted Pullups

Jack- 26, 35, 44, 53, 62, 70 x 1, 70 (k)
Peanut- BW, BW, 2.5, 5 x 1, 5, 3.5 (s), 3.5 (k)
Terry- blue band, 5, 10, 15, 18, 20, 25
Nadyne- asst. machine 130, 120, 110, 100, 95, 95, 90
Jmanator- Body weight
Matty- Body weight
Carmi- 35, 44, 53, 62, 70, 88, 106
Sean- 18, 20, 26, 30, 35, 40, 45, 50, 52.5
Jen- green band 5, 7.5, 10, 12.5, 15, 17.5, 20
Joanne- green band

5 min. AMRAP of
   3 Deadlifts (275/185)
   7 Push Press (115/85)

Terry- 5 rds + 3 (245/95)
Carmi- 7 rds + 1 (225/115)
Jen- 6 rds + 9 (135/53)
Peanut- 5 rds + 5 (135/47)