Archive for 'Members'
Tuesday WOD, May 3, 2011
Posted on 02. May, 2011 by Amie.
WOD:
For time:
25 Burpees
25 Pistols
25 Box Jumps
25 Ring Dips
25 Kettlebell Swings (53 lb./35 lb.)
25 Sit-Ups
25 Russian Twists
25 L-Pullups
25 Handstand Push-ups
Post time to comments.
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New CF7 handstand photos!!!! Get your class together for a handstand photo and send it in!
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A few people asked me to post the Paleo cookie recipe from Saturday’s Paleo potluck…The first recipe below is the original recipe, followed by how I made them 
Enjoy!
Paleo Cacao Nib Cookies (original)
1 c. Almond flour
2/3 c. Shredded coconut
1 1/2 TBSP Coconut oil
1/2 c. Almond butter
1 c. Coco nibs
1/3 Coconut flour
1 TBSP Vanilla
1 Egg
2 TBSP Cocoa powder
1/2 c. Honey or Agave
Preheat oven to 350 degrees. Mix all ingredients well. Drop by spoonfuls on an ungreased cookie sheet. Bake for 9 minutes. Remove from cookie sheet and allow to set/cool completely before eating.
Here is my version of the same recipe. I found the coco nibs to be a little bitter. I have played around using different ingredients, and this version of the recipe is my favorite. You can find all of these ingredients at Central Market.
1 c. Hazelnut flour (look for it in the bulk foods – if they are out, buy hazelnuts and grind them up in a blender or food processor)
2/3 c. Shredded coconut
1 1/2 TBSP Coconut oil
1/4 c. Peanut butter
1/3 Coconut flour (I use the macaroon flour in the bulk foods section from Central Market)
1 TBSP Vanilla
1 Egg
2 TBSP Cocoa powder
1/2 c. Honey
Preheat oven to 350 degrees. Mix all ingredients well. Drop by spoonfuls on an ungreased cookie sheet. Bake for 9 minutes. Remove from cookie sheet and allow to set/cool completely before eating.
Post thoughts to comments.
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Fun for Saturday, May 7th!
Posted on 01. May, 2011 by Amie.
Frank the Tank posted this event late last week….the event will benefit Brent’s sister and looks to be a good time!
Join us for the Black Dog Shootout benefiting Ashley Dike Baganz in her fight against leukemia.
Come out for The Sporting Clays Shoot and stay for the Dinner, Live Music and Auction Party. Non-shooters are welcome to come join in the fun.
Saturday May 7, 2011 from 12:00 PM to 7:00 PM
1st Shootout – 12:30 PM
2nd Shootout – 3:00PM
Dinner and Music – 5:30 PM
Click here to register and get more information!
UPDATE: Andrew is buying a new house and is moving soon! He has cancelled the party at his house this weekend and will reschedule as soon as he gets settled in his new place!
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Friday WOD, April 29, 2011
Posted on 28. Apr, 2011 by Amie.
WOD:
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (53 lb./35 lb.)
12 Pull ups
Compare to March 11, 2011. Post time to comments.
“HELEN” is a classic CrossFit benchmark WOD. If you have not started logging your WODs, times and weights, this will be one you will want to record the time/weight on (either here on the blog or in a journal at home). You will see this WOD again, and if you write down what you did, next time it comes up, you will see improvements in time, weight, not using a band, etc. WRITE IT DOWN!!!
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CrossFit Portraits by Andrea!
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Wednesday WOD, April 27, 2011
Posted on 26. Apr, 2011 by Amie.
WOD:
Power clean 1-1-1-1-1
Clean pulls, 120% of power clean weight 1-1-1
Max rep pull-ups, with only two breaks, and each break cannot be longer than 30 seconds.
Post power clean, clean pull and pull-up reps to comments.
Power clean demo…
Clean pulls are the first part of the clean, similar to a deadlift, with a shoulder shrug at the top. Watch this demo (no, you don’t need the straps), and pay special attention to the athlete’s shoulders – at the top of the pull, he initiates a shrug, all simulating the first movement of a clean.
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This was the first CF7 Handstand picture…and how we’ve grown and changed! We need a new handstand picture!
The challenge to each class in the next few days is to take your class’s handstand picture! Roosters, let’s see what you’ve got! PM crews, it’s time to show off your skills!!
Email your pictures to amiet08@gmail.com, and I will post them next week!
From CrossFit Lisbeth, Words of the the Day, “The Family You Find”:
You have the family you’re born into. And then you have other families you find along the way.
For some folks, that’s the military. Or their neighborhood. Maybe a club they join. Some group of folks who “get” them and among whom they feel instantly at home. There’s no tension, no strife, just acceptance and work towards a common cause. Like how families should be, but seldom are.
For us, it’s CrossFit.
Here, we find people who look like us in some ways (callused hands, noticeable traps) and who act like us in some ways (“Come on. More pull-ups. Let’s go.”) But, most importantly, they feel like we do in so many ways. They work hard. They sacrifice. They care. They might be three thousand miles away, or they might be right next to us in the gym. Somehow the distance doesn’t matter. Besides, the blogs and Facebook took care of the distance problem, or so it seems. Miles have faded in the digital world.
There could be a million words written about CrossFit and its legacy to this world, but it might all come down to one: Community. Sure that sounds like sacrilege over the other, more famous phrase: Elite Fitness. But maybe it’s right.
You have the family you’re born into. And you have the CrossFit family you were lucky enough to find along the way.
Post thoughts to comments.
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Tuesday WOD, April 26, 2011
Posted on 25. Apr, 2011 by Amie.
WOD:
For time:
60 Pushups
60 Kettlebell swings (53 lb./35 lb.)
200m Run
40 Pushups
40 Kettlebell swings
400m Run
20 Pushups
20 Kettlebell swings
800m Run
Post time to comments.
I had an interesting conversation on Friday about the hardest WOD ever….my friend David said he did “Curtis P” on Friday, and it was the second hardest WOD he ever did. I asked him what WOD was the hardest, and he said “Tommy V., no doubt”… which leads to the question, “What is the hardest WOD ever?”.
I had to think about this one, and Andrew, Lauren, Kristin and I threw around the hardest WODs we could think of. Kristin nominated Badger. Andrew said his was a WOD from Dutch: 20-20-20-20-20 reps of unbroken thrusters with 30 seconds between each round. Lauren’s comment was “Today’s WOD” (Open WOD, 11.5) . Mine is from CrossFit Football: 100 thrusters for time, but every minute on the minute stop and do 5 burpees. All are completely awful, in a fun CrossFit kind of way!
So, what is the hardest WOD you’ve ever done? Post thoughts to comments.
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The new copy of TCU Magazine arrived in the mail last week, and there were some really interesting articles!
“Wind blown” Wind turbines may be a symbol of green energy, but what effects are they having on the ecosystem? TCU biology professors Amanda Hale and Kris Karsten ’00 are exploring why some species of bats are at risk and what can be done to help them.
“Path of Enlightenment” William Tweed ’73 MA (PhD ’75) spent two decades as a park ranger preserving the precious High Sierra and Sequoia forests. IN a new book, he reflects the parks’ enduring beauty and majestic strength.
“‘Little Bit’ remembers a lot” Now 101 years old, Margie Frost ’31 still thinks fondly of her TCU days, especially the rivalry with Baylor.
Post thoughts to comments.
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This is the final week for the CrossFit Open! WOD 11.6 is going to be a tough one, and we are going to celebrate it in true CrossFit Games style!
WOD 11.6 Celebration and Paleo Potluck!
When: Saturday, April 30, 9 am
Bring your A -game and show off your mad CrossFit skills, as well as something Paleo to eat/share!
WOD 11.6
Complete as many reps as possible in 7
minutes following rep scheme below:
3 Barbell Thrusters (100 lb./65 lb.)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
go on to 27, etc.
We will set up part of the gym in competition format. Judges will be on hand to count any athletes who have not yet completed the 11.6 WOD (or want to go again), and those of you who are not on the Open team but want to test out your CrossFit skills with this WOD will be put into heats as well!
Invite your friends and family, and we need everyone to come cheer on our athletes! Once all heats are completed, we will celebrate the Open season/CF7′s two year anniversary/CF7′s expansion with Paleo potluck!
RSVP to comments.
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