Meat Stick

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Hang Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games).

Post time to comments.


And a rivalry is born!


You have to know the Burgener warm up before we move on wmv/ mov, now watch a demo of the WOD from CrossFit 801 wmv/ mov.

Coach Burgener teaches the snatch in this video series, and most of the students are starting from the hang position wmv/ mov. Today’s standard is to bring the bar below the knee before initiating each rep, which is great training for timing when to jump, watch these two videos on the jump and land wmv/ mov and the pocket cue wmv/ mov.

Watch 150 wall balls for time and learn how its done wmv/ mov.


Kara turned me on to this amazing grass-fed, sustainably farmed meat supplier called US Wellness meats.  If you don’t know the benefits of grass-fed meats, here is some quick info, click on the links for a more in depth look:

  • General Nutrition:  Grass-fed beef is rich in omega-3 anti-inflammatory fatty acids (the healthy fat found in salmon), in conjugated linoleic acid (CLA), a proven cancer fighter and lean muscle-building tool, as well as vitamins A and E, essential nutrients that are known for their antioxidant properties. When it comes to nutrition, grass-fed beef truly is a completely different animal.

  • It’s Beef and It’s Good for Me: Forget everything you think you know about beef. That it’s high in saturated fat. That the best cuts are marbleized with fat. That it’s a splurge food. That it increases your risk for certain diseases. It turns out that a lot of these issues are triggered by an unnatural pH in a cow’s first stomach. …Unfortunately, when an animal lives on a heavy-starch grain diet, that healthy pH 7 suddenly plummets to a highly acidic pH 4. With this increase in acidity comes a different kind of fermentation bacteria: one that impedes the production of healthy fats like omega-3s and CLA and increases the level of omega-6s. Another troubling side effect? Animals require daily doses of low-level, feed-grade antibiotics to allow their livers to cope with abnormal acidity. And as if all that weren’t bad enough, this less-than-perfect management system demands that grain-fed animals be given growth hormones to quickly fatten them in the race to harvest.

  • The Truth about Supermarket Meat: Now animals, many of which have never seen a blade of grass after weaning, are fattened on unnatural diets, with added hormones and antibiotics and churned out for slaughter in little more than a year. This efficient industrial process guarantees that there will always be plenty of meat at your local supermarket—and that it will consistently be inexpensive.

While reading all of this super interesting information, I ran into something that sounds too good to be true!  Its called Pemmican, and its the protein bar I’ve always wanted…

Pemmican is a concentrated mixture of fat and protein used as a nutritious food. The word comes from the Cree word pimîhkân, “pemmican”, which itself is derived from the word pimî, “fat, grease”. It’s a recipe that was developed by North American Indians in which lean meat from large game, such as buffalo, elk, or moose, was sliced and dried in the sun or in the smoke of a fire, then ground into powder using rocks. The meat powder was sometimes mixed with available berries and then put into a rawhide bag. After that, melted fat was added to the mixture to complete the recipe. During the fur trade of the 18th and 19th centuries, pemmican was a dietary mainstay. It was also heavily relied upon by European explorers as they ventured through North America.

Pemmican does not need to be cooked or heated. Some prefer the firmer consistency when the bars are pulled directly from the freezer and allowed to thaw for 5-15 minutes. Other customers eat the bars at room temperature. It just comes down to individual preference.Pemmican consists of ablend of tallow (40%) and beef jerky (60%). Our pemmican is offered with or without dried cherries and raw honey. Dried cherries are added as a natural preservative and additional energy is obtained from honey. Pemmican was–and still is–a wonder food.

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