Hard to get a good picture of a burpee. I’ll try again today. Volunteers required. 
Poignant!
We’ll announce the winner of our Paleo Challenge. Hint: Her name rhymes with “Can”. She certainly doesn’t know the meaning of “can’t”. 
Today’s Workout:
Four sets of:
Dumbbell or KB Press x 6-8 reps each arm
Rest 90 seconds
Single-Arm DB/KB Row x 10-12 reps each arm
Rest 90 seconds
then:
Buckle in. This could be longish.
Fitness
For time:
30 Push-ups
40 Jumping Pull-ups
50 Kettlebell swings, 8-12KGs
60 Sit-ups
70 Burpees (no chest or thighs to deck)
Post time.
Performance
For time:
30 Handstand push-ups (Use progression techniques)
40 Pull-ups
50 Kettlebell swings, 1-1.5 poods
60 Sit-ups
70 Burpees OR 75X55-75lb Sumo Dead Lift HPs
Post time to comments.
Prescribed
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
We have a tentative date at the Richmond Curling Club on Saturday February 25th from 3PM to 6PM. Want to learn to curl and have a fun game or two? HARD ON IT! OFF! OFF! There is a sign-up sheet at the gym. First 12 people to sign-up. I’ll leave space for “stand-by”.
Whenyou have a few fellas working for Kiewit you get the inside scoop on when traffic is about to get hooped. Please read if you are coming to the gym from Coquitlam on Lougheed:
“I just found out that starting Monday February 13th, Lougheed Highway (right beside Crossfit) will be reduced by 1 lane going in the Westbound direction. This is required for about 1 whole month so they can finally finish that wall just East of Crossfit building.This will mean likely traffic delays in the Westbound direction starting February 13th.
My message (or suggestion) to anyone driving from the east is this. IF you are at the Colony Farm intersection and notice traffic backup ahead of you before the traffic signal (where the ramp intersects to access United Blvd), I strongly suggest to turn right at the light, then turn right again at United Blvd, and then turn left on Cape Horn Ave. Cape Horn Ave will lead you all the way to Crossfit Rocky point but accessing from the back lot.”
Today’s Workout:
4 sets of:
2 Turkish Get-ups (per arm)
rest 45 seconds
30 second side plank (per side)
rest 45 seconds
1 minute handstand hold
When we are done the “warm-up” we will spend time working on OH Squats.
Fitness
Complete as many rounds and reps as possible in 10 minutes of: 60 burpees,
Dowel-15lb bar Overhead squat,30 reps
10 Ring Rows Post total rounds.
Performance
Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees, 65-95 pound Overhead squat, 30 reps, 15 Pull-ups Post total rounds.
Prescribed
Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Post total rounds.
Egg Cups
This is a quick and easy breakfast idea. Make as many as you want and just keep them in the fridge ready for those grab and go morning!
I have also skipped the ham and just used a muffin to make a quick a batch of eggs.
Eggs
Ingredients- Makes 12 egg cups
- 24 slices of black forest ham cut
- 12 eggs
- 1 tsp coconut oil
Directions:
- Heat oven to 350°F
- Line 2 muffin cups with a slice of ham each. Bake in oven until ham is brown.
- Crack an egg over the top of each and season with salt and pepper.
- Place back in oven. Bake for about 10 minutes or until the egg is cooked.
Adapted from Martha Stewart- http://www.marthastewart.com/330179/bacon-egg-and-toast-cups
During the Hero WOD “Desforges” on Saturday morning.
This week the CrossFit Games registration begins. You can start now by creating a profile. The first Open WOD will be revealed on Feb 22nd!
We starting a Group Foundations program this week. This is a 12-session Foundations program offered for new members looking to join the Group WODs. It will run for 4 weeks, Monday-Wednesday-Friday at 8:30PM. If you are interested in joining, contact us as soon as possible.
Today’s Workout
This is the emphasis today. Spend 30 minutes working up to a 1RM Clean and Jerk.
Clean and Jerk 1-1-1-1-1-1-1
Post loads to www.beyondthewhiteboard.com
then:
For Time:
100 Sit-up (abmat)s
The catch, every 30 seconds stop your sit-ups and complete 3 burpees. You start this workout with 3 burpees.
Post total time and total number of burpees completed.
This recipe hits the spot to warm you up during this chilly winter season. I have switched out some traditional ingredients to make this a gluten-free paleo dish. I really don’t think you can every go wrong with meat and veggies! I made this meal last week, but completely forgot to take a photo.
Ingredients:
- 1.5 lbs lean ground beef n
- 1 tbsp coconut oil
- 1 carrot, finely chopped
- 1 small onion, finely chopped
- 1 cup frozen peas
- 1 red pepper
- 1 cup mushrooms, thinly sliced
- 1/4 cup beef stock
- 1 tsp parsley
- 2 cloves finely chopped garlic
- 1 bay leaf
- salt & pepper to taste
Directions:
- Heat oven to 350 degrees
- In large saucepan over medium high heat, heat coconut oil
- Add onions and mushrooms-cook for around 5 mins
- Add ground meat and cook until browned
- Add spices and beef stock, cover and simmer over low heat for around 10 minutes
- Transfer any remaining fluid, transfer meat mixture into casserole dish
- Top with Mashed Cauliflower, spreading evenly all over meat
- Bake in 350 degree oven for 25 minutes until heated
- Turn broiler on for last 5 minutes of cooking time to create a lightly browned top
- Remove from oven and let cool before serving
Mashed Cauliflower
Ingredients:
Cauliflower Mash:
- 1 head cauliflower, chopped into florets
- splash of coconut milk
- 2 Tbsp chives, chopped
- 3 Tbsp green onion, chopped
- pepper and salt to taste
- 4 pieces bacon, cooked & chopped
- optional: ghee or grass-fed butter to taste
Directions:
- Steam cauliflower until very tender
- Transfer to food processor and puree until mashed consistency- I have also used a hand blender…its quicker and less clean up
- Add coconut milk and season with salt & pepper and puree until combined
Recipe adapted from: North West Cave Girls
http://northwestcavegirls.com/2012/01/paleo-shepherds-pie/
