Mobility WOD

WOD:
Four rounds for time of:
10 Wall Climbs
10 Toes to Bar
400m Run

Post time to comments.

What’s a wall climb?

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Paleo Pulled Pork
My friend David sent me this recipe….think of it as manna from heaven because it’s REALLY good. You need some pork (tenderloin, roast, whatever cut you like) and the sauce below. I dumped it all into a crockpot and let it simmer overnight. The pork is so tender, it pulls apart really easily. (I didn’t discover until AFTER I made it all in the crockpot that the sauce was to be made separately – it did just fine dumping it all in together.) In addition to the sauce, I also added some fresh vegetables. You can serve by itself or make pulled pork tacos!

SoG Zesty Barbecue Sauce
Ingredients:
– 1 6oz can tomato paste
– 1 to 1.5 cups of beef stock/broth
– 3 Cloves Garlic
– 1/2 of an onion
– 2 tablespoons dijon mustard
– 2 tablespoons apple cider vinegar
– 1 tablespoon Extra Virgin Olive Oil
– 1 teaspoon sea salt
– 2 tablespoons chili powder

Directions:
1. Dice your onions and garlic as fine as possible. You want your BBQ sauce a little chunky but the more fine you dice these, the better the flavor will spread through the entire sauce.
2. Combine all ingredients in a sauce pan. Whether you use 1 cup or 1.5 cups of beef stock will depend on how thick you want your sauce.
3. Bring sauce to heat on stove with a low setting.
4. Cover and simmer. Stir frequently and taste regularly. The longer you simmer, the more consistent your flavor will be. I simmered for 20-30 minutes.
5. Enjoy! Extra can be stored in refrigerator.

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Classic CrossFit!
Greg Amundson is one of the original fire breathers. I heard both Andy and Ryan say the other day that the videos of Greg were one of the things that really inspired them to start CrossFit. Greg’s classic CrossFit videos include “Heavy Fran”, “GI Jane” and “Tabata Pushups” all with impressive numbers and times.

Greg is also regularly featured on the CrossFit Journal. Go to the CFJ Site and put in “Greg Amundson” in the search box – you will find multiple articles on the phsycology of CrossFit, motivation to keep moving and more, all from Greg! One of the most inspiring articles was Greg’s quest to run 100 miles in 24 hours, as a fundraiser for Operation Phoenix. A new series, “What it takes to be a leader” was released on the journal this week.

Presently, Greg owns CrossFit Amundson with his wife.

Tabata Pushups (Greg A and Mallee) [wmv][mov]

You also know you are CrossFit famous when you have your own warmup….

Post thoughts to comments.

Media:
Thursday WOD, February 17, 2011

9 thoughts on “Thursday WOD, February 17, 2011

  • February 16, 2011 at 10:29 pm
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    Those wall climbs were so hard! They will take the most time for sure. Be prepared to do half the amount of what you think you can.

  • February 17, 2011 at 7:43 am
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    29:09 Rx

    That wall climb video is misleading. It needs to show people falling on their faces or at the very least belly flopping.

  • February 17, 2011 at 8:32 am
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    Thanks for posting the video, Miles.

    I hope my OHS were deep enough.

    Strong work by everyone yesterday at 5.

  • February 17, 2011 at 1:01 pm
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    I did this at school. Not sure of my time but I did spray vomit along stadium drive so I think I did it right.

  • February 17, 2011 at 8:16 pm
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    Did two rounds of today’s WOD, then did yesterday’s WOD. Liked them both, though wall climbs aren’t nearly as fun as OHS. Have videos from today – will post on Monday.

  • February 17, 2011 at 8:16 pm
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    LOL. I just checked the blog to see the video showing how to do the wall climbs. While Ryan was doing them properly, the guy next to him was on round 3 and had already lost all form. Do not follow his example. 😉

  • February 17, 2011 at 8:51 pm
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    Bo-West made a guest appearance today! He was copying what he saw other do, doing thrusters with PVC pipe, bear crawls, etc. – it was stinking cute. Have some video to send to you 🙂

  • February 18, 2011 at 8:51 pm
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    best paleo recipe i’ve made so far.

Comments are closed.