Rocky Point Crossfit - Premier CrossFit Facility in Coquitlam , BC

Wednesday February 22, 2012

tomsmith — Wed, 22 Feb 2012 07:59:52 +0000

Multi Cut Open Final 480

5PM today we learn the first Open WOD. =D

Today is a Rest Day. Your choices are:

CrossFit Total I

Angie

CrossFit Total II

5K Row

Tuesday February 21, 2012

tomsmith — Tue, 21 Feb 2012 07:49:26 +0000

One more sleep until registration closes and the CrossFit Games 2012 get under way! Last chance to get registered and have some fun!

Today’s Workout:

Spend 20 minutes working on the mechanics of the lifts involved in today’s WOD. Then you have 3 lifts at each.

CrossFit Total II

Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Post total weight lifted.

5000m Row

How some of you looked when you read the whiteboard for yesterday’s Angie

Texas Beef Brisket Chili

jenbeach — Tue, 21 Feb 2012 04:53:15 +0000

Delicious chili for those cold rainy Vancouver days!

Texas Beef Brisket Chili

CHILI

Ingredients

6 large dried ancho chiles* (about 3 ounces), stemmed, seeded, coarsely torn
6 ounces bacon, diced
2 onions, chopped
15-pound flat-cut (also called first-cut) beef brisket, cut into 2 1/2- to 3-inch cubes
Coarse kosher salt
6 large garlic cloves, peeled
2 tablespoonschili powder
2 teaspoonscumin seeds
1 teaspoondried oregano
1 teaspoonground coriander
1 1/2 teaspoonscoarse kosher salt
1 1/2 10-ounce cans fire-roasted diced tomatoes with green chiles (1 3/4 cups)
1 12-ounce bottle Mexican beeR (not paleo)
1 7 diced roasted green chiles
1/2 cupfinely chopped fresh cilantro stems
4 cups1 1/2- to 2-inch chunks seeded peeled butternut squash (from 3 1/2-pound squash)

GARNISHES

Fresh cilantro leaves
Chopped red onion
Diced avocado
Shredded Monterey Jack cheese
Warm corn and/or flour tortillas

Preparation

CHILI

Place chiles in medium bowl. Pour enough boiling water over to cover. Soak until chiles soften, at least 30 minutes and up to 4 hours.
Preheat oven to 350°F. Sauté bacon in heavy large ovenproof pot over medium-high heat until beginning to brown. Add onions. Reduce heat to medium; cover and cook until tender, about 5 minutes. Sprinkle beef all over with coarse salt and pepper. Add to pot; stir to coat. Set aside.
Drain chiles, reserving soaking liquid. Place chiles in blender. Add 1 cup soaking liquid, garlic, chili powder, cumin seeds, oregano, coriander, and 1 1/2 teaspoons coarse salt; blend to puree, adding more soaking liquid by 1/4 cupfuls if very thick. Pour puree over brisket in pot. Add tomatoes with juices, beer, green chiles, and cilantro stems. Stir to coat evenly.
Bring chili to simmer. Cover and place in oven. Cook 2 hours. Uncover and cook until beef is almost tender, about 1 hour. Add squash; stir to coat. Roast uncovered until beef and squash are tender, adding more soaking liquid if needed to keep meat covered, about 45 minutes longer. Season chili to taste with salt and pepper. Tilt pot and spoon off any fat from surface of sauce. DO AHEAD Can be made 2 days ahead. Cool 1 hour. Chill uncovered until cold, then cover and keep chilled.

Monday February 20, 2012

tomsmith — Mon, 20 Feb 2012 07:55:21 +0000

Clockwise Top-Left: 1/Brian wringing out a towel 2/Erin taking time out from annoying project partners to put some serious weight overhead 3/ James 4/Brad using a dish cloth rather than a towel for pull-ups 5/Ty just luvin thrusters 6/Jeffer – same dish cloth 7/Cindy R/Xin’ the rope climb 8/Bobby – sportin’ new ink. 9/ Bonnie – consistently deadly form 10/Len getting a good sniff of his jeans 11/Brandi – making fast, big gains!

A very busy week ahead!

1/ Erin has cooked up another another batch of Paleo cookies! Bring sum bux. These evaporated by 6:30 last week. Erin has improved upon her recipe and made the cookies bigger than last week. Bigger, better cookies = $2. Worth it Bud. You know it!

2/ Holy Moley! CrossFit Games Open 12.1 WOD comes out this week. You have until Wednesday to register for the Games. Contact me if you need a hand or have any questions. Saturday 10AM to Noon we are throwing down the WOD. Spectators welcome and encouraged!

3/ Curling Saturday afternoon 3-6 at Richmond Curling Club. Only a few spots left. Contact me to join us for a lot of fun and the possibility of hearing Norm curse in French as he tries to coach us.

4/ Today is the first day we run a 4:30PM Weekday WOD! Get it done early. Go home and make Paleo dinner. Discuss CrossFit with friends and family who still think you’re nuts.

Today’s Workout:

10 minute warm-up then:

1 mile run for time.

rest 10 minutes.

Fitness

50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Performance and R/X

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

We are looking for strict movement throughout this WOD. Coaches will put a halt to your alligator arm push-ups and semi-squats and call a “no-rep” on you. Make ‘em count!

Have a great week!

LARABAR

jenbeach — Fri, 17 Feb 2012 23:33:31 +0000

Here are some healthy yummies! For those of you that like quick, on-the-go type of snacks, LARABAR makes tons of delicious flavors that are great for you and all-natural. With most of the bars only containing 3 or 6 ingredients, they fit right into our nutrition plan. LARABARS are high in sugars so even though they maybe really yummy, make sure to consume them in moderation. I tend to keep a few in my car and gym bag for emergencies.

You can get them by the pack online at http://www.larabar.com/. Costco also has them for around $16 a box, but it comes in a mixed pack.

jenbeach — Fri, 17 Feb 2012 23:29:47 +0000

Apple Breakfast Bake

4 large apples (cored & chopped)
1# sausage or ground pork
juice from 1 lemon
1/2 cup+ raisins
1/2 cup+ pecan or walnut pieces (chopped)
Coconut oil
Cinnamon
Almond meal

Set oven to 350*. Place raisins in small bowl and toss with lemon juice. Set aside. Cook sausage or ground pork. Drain. Drain raisins. Combine raisins, meat, apple, and nuts, mixing thoroughly. Spread in a 9″x13″ pan. Sprinkle with cinnamon, spread little dollops around dish, and sprinkle with almond meal. Cover with foil. Bake for ~25 minutes, uncover, and bake for another 5 minutes.

Can be eaten as is, or if you’re including dairy in your nutrition, a good dollop of yogurt or a splash of Homestead Creamery whole milk would make it pretty yummy. This is a recipe that you can really play with. Experiment with different dried fruits, meats, and even fruit. I’d stick with mostly apple, but throwing in a bit of a firm pear might be interesting.

Thanks Crossfit Blacksburg- http://crossfitblacksburg.com/

Coconut Blueberry Delight Smoothie

Half can of coconut milk

1/4 cup frozen bluberries

1/3 banana

1 raw egg (optional)

1/2 tsp Vanilla extract

6 almonds (optional)

2 tsp of honey

Great as a smoothie or freeze it to make popsicles!

Friday February 17, 2012

tomsmith — Fri, 17 Feb 2012 07:45:18 +0000

Lani – Like a Boss

The roster is nearly filled for next Saturday’s Curling outing to the Richmond Curling rink. Word is, our rivals from CrossFit Overdrive will be there in an attempt to defend their turf. Broom fight!

Today’s Workout:

Your KB is your friend:

4 sets of:

8-10 Goblet squats

8 per arm Turkish Situps (yer butt stays on the floor)

8-10 KB Rows per arm

rest 45 seconds between stations

Strange request: If you are doing the Performance version of today’s WOD, please bring a towel (not your nicest towel). You’ll need it to do a “towel pull-up” in place of the rope climb.

Fitness

Five rounds for time of:
7 Towel Pull-ups (With assist from feet)
10 Wallball shots, 6-10 pound ball
15 Kettlebell swings, .5 poods
20 Double-unders or Tuck Jumps

Performance

Seven rounds for time of:
7 Towel Pullups
10 Wallball shots, 16/10 pound ball
15 Kettlebell swings, 1/.5 poods
20 Double-unders or 20 Tuck Jumps

R/X

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20/16 pound ball
15 Kettlebell swings, 1.5/1 poods
20 Double-unders

Thursday February 16, 2012

tomsmith — Thu, 16 Feb 2012 07:55:19 +0000

Clockwise from top-left: 1/Sergei lights up at the mention of burpees 2/Burpees in the parking lot? Check. 3/Nick W. pulls off a rare double-Yay-For-Burpees 4/Stacey – done 5/ Sarah grabbing the double-unders 6/ Adam B Yay for burpees 7/ 8:30 Group Foundations getting comfortable in the “Atrium of Pain”. 8/Burpees outside under the sign? Check.

Today’s Workout: Since we went into extra time on the WOD yesterday, we missed on the fun warm-up. We’ll grab it today. Then:

Fitness

15-12-9 reps for time of:
25-45 pound Power clean
25-45 pound Thruster

Performance

21-15-9 reps for time of:
95/65 pound Power clean
95/65 pound Thruster

Prescribed

21-15-9 reps for time of:
115/85 pound Power clean
115/85 pound Thruster

Wednesday February 15, 2012

tomsmith — Wed, 15 Feb 2012 07:54:16 +0000

Today’s Workout:

Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Russian Step-Up x 10 reps each leg
Rest 45 seconds
*Supine Leg Lowering x 10-15 reps @ 3011

*Begin lying supine (face up) on the floor, hips bent at 90o, legs straight with feet in plantar flexion (toes pointed towards the ceiling). Arms should be out at your side, palms up.

Pull your belly button in towards your spine and slightly under your ribs. Keeping your core tight and without moving your spine, slowly lower one leg towards the floor.

Return to starting position and repeat with other leg.*

Fitness

Five rounds for time of:
5 Burpees
10 Jumping alternating lunges
15 Double-unders ***
20 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Performance

Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post time including 90 sec rest (excepting the last 90 sec rest)

Sorry, didn’t have enough photos for the collage today. Enjoy this video of awesomeness:

Happy Valentine’s Day

jenbeach — Tue, 14 Feb 2012 16:34:54 +0000

Here is a Valentine’s Day treat! Warning: Do not consume in large quantities!

Double Chocolate Cookies from Health Bent

Chocolate and cookies. What more can I say?

1 c almond butter, freshly ground from the bulk section or homemade, but most definitely not jarred
1 egg
1/4 c cocoa powder
1/4 c chocolate chips (highest % cocoa, but NOT baking chocolate (bleh))
2 t vanilla extract
2T – 1/4 c sugar (optional)

Preheat your oven to 350ºF.

In a mixing bowl, combine all ingredients and mix until thoroughly combined. We have had a few comments about people trying to make these and they fell apart. We’re pretty sure that jarred almond butter is the culprit. The oil that separates on top is causing the dry texture. You must, must, must use freshly ground almonds, from the bulk/grind-it-yourself section of your grocery store. Or you can make your own with almonds and a few splashes of almond oil burred in the food processer.

Let’s carry on…

On a parchment lined (or silicone lined) baking sheet, portion out the cookie dough batter by the tablespoon. Use your clean hand to flatten the ball into the desired cookie thickness.

Bake for approx. 12 minutes or until the cookies are relatively hard to the touch.

http://www.health-bent.com/treats/paleo-chocolate-chip-cookies