Mobility WOD

Thanksgiving week schedule:
Wednesday – Regular schedule.
Thursday – Closed.
Friday – 9 am, 4:15 pm and 5 pm classes only.
Saturday – Regular schedule (9am class).

15 minute Power Clean and Jerk Ladder:
Two clean and jerks each minute, increasing weight each minute.

followed by short metcon for time of:
500m Row
400m Run

Post time to comments.

Results from yesterday:

Need some ideas for Paleo-friendly Thanksgiving sides? Check out these offerings from Paleo Mama:

Candy Pecans


1 lb or roughly 4 cups of pecan halves

1 egg white

1 tbs water

2/3 cup honey

1/2 tsp sea salt

1/2 tsp ground cinnamon


1. Preheat oven to 250.

2. Line a cookie sheet with parchment paper.

3. In a large bowl, put in egg white and water. Using a fork or whisk, beat together until it is frothy.

4. Dump in pecans and stir until they are completely coated.

5. In a measuring cup, combine honey, salt, and cinnamon and carefully stir to combine.

6. Pour honey mixture over nuts and stir to combine completely.

7. Dump contents of bowl onto cookie sheet and using a rubber spatula, press into a single layer.

8. Bake for about an hour to an hour and a half, stirring every 15 minutes.

9. Pull nuts out of oven, and put them onto a glass baking dish to cool (if they cool on the parchment, they will stick).

10. Once cool, break up and store in zip top bags at room temperature.

Stuffed Pumpkin


1 lb sausage removed from casings

1 tbs fresh sage, chopped OR 1 1/2 tsp dried sage

1 tsp allspice

1/2 tsp salt

1/2 tsp black pepper

1 small sugar pumpkin or 1 kabocha squash


1. Preheat oven to 400. Line a baking sheet with parchment paper or aluminum foil

2. In a large skillet, brown sausage, breaking it into chunks with the spatula. Add in sage, allspice, salt and pepper. Cool.

3. Cut the top of the squash or pumpkin like you are preparing it to be a jack-o-lantern (angle the knife, so that it creates a little shelf for the top to sit on).

4. Scoop out the seeds with a spoon and discard or toast later for munching.

5. Sit pumpkin or squash on the baking sheet and fill with contents of the skillet. Replace the top.

6. Bake at 400 for about an hour or until the squash is soft and caramelizes.

7. Allow to cool for 15 minutes. Gently peel skin and scoop out yumminess inside to serve!

Wednesday WOD, November 24, 2010

13 thoughts on “Wednesday WOD, November 24, 2010

  • November 23, 2010 at 8:27 pm

    Great WOD Ryan!!! Wish I could do this one- maybe next week 🙂 Programming has been awesome, and I really want to get back to 100% fast!

    I made the candy pecans this week and brought some to share – I like this recipe a lot! Will try to bring some Wed. pm….the stuffed pumpkin – made that too. I haven’t ever eaten pumpkin that wasn’t in a pie – it was different. Tasty, but I REALLY wanted to add brown sugar to it, haha….

    Scott L. – will bring Fran video for you Wed. pm

  • November 23, 2010 at 9:07 pm

    What is the load and increase by how much??? Want to know so I can see if Sank, Walters and Hodnett sandbag to post a better time on the metcon

  • November 23, 2010 at 10:16 pm

    Not to be pedantic, but this recipe for the pecans is doomed. The pecans must be cooked a bit first, roasted at 275f or better, boiled for three min.

    Peace out.

  • November 24, 2010 at 6:53 am

    Ronin-thanks for reminding me, I totally forgot! When I made the pecans, I baked them at 325/350 (I don’t remember exactly) for 15 minutes….

    PAU-KUNE-Increase by 5-10 lbs. each minute. The last few rounds will be at or very near your max. I would say work back from your max (maybe start at 135 -155 or so) – where you start and end is going to be a little different for everyone.

  • November 24, 2010 at 9:13 am

    160# max and 3:20 on the metcon. plenty of excuses for not winning the metcon but i used them all this morning.

    happy thanksgiving to all!

  • November 24, 2010 at 9:25 am

    175# / 3:19 metcon (the first 200m on the run is killer)

    Sank – Congrtas on your first muscle up – will we see you in the 2011 Games??? – You made it look so easy!!!!

  • November 24, 2010 at 10:44 am

    245lb max with 4:05 on the metcon. I agree that the first 200m of the run is a killer, your legs just don’t want to work right.

    Happy Thanksgiving to everybody.

    On a side note – remember when your sitting down to eat that there are Firefighters, Police, Paramedics, Nurses working , and of course the Soldiers protecting our freedom and safety. Say a little prayer for them!

  • November 24, 2010 at 12:45 pm

    PB today on Cleans.. 110! and congrats to Anna as well.
    metcon 3:59 need longer arms and legs. ha

    Happy Thanksgiving to all.

    Way to go Sank on MU!!

  • November 24, 2010 at 1:19 pm

    Worked up to 200 on C&J

    3:15 Metcon

  • November 24, 2010 at 3:57 pm

    Amy, Congrats!!…good job.

    Richard was awesome in the 9:00 & was winning….anyone heard from Miles??

    80# , failed jerk on 85#, 4:23 metcon

    Thankful for CF7 and blessed every time we are able to workout!!

  • November 24, 2010 at 9:07 pm

    165# C&J
    3:07 metcon
    The hardest part besides getting your feet unhooked quickly was that first right hander. I think I took it a little wider than normal. 😉

    Happy Thanksgiving to all. Please remember those who are in harms way and away from their families.

  • November 24, 2010 at 11:40 pm

    165# C&J
    3:28 metcon
    1st MU today…couldn’t have done it without the cheering section.
    Great Rooster class this morning…. Peace out and Happy Thxgiving.

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