Mash it up!

Sunday, November 4, 2012

Don’t forget to set your clocks back!  Extra hour of sleep!  Woot!

No Morning Classes today due to the 2nd Annual Beach Cruiser Triathalon!

Jog 400 meters
Plate walk, 2x length of wood
Keg drill, 1-2 minutes
10 OH Squats
10 Push press
15 GHD Sit-ups
15 Back extensions

Barbell Gymnastics:
15 Minutes to establish a 3RM Push Press.

 Notes: Try to use the stretch reflex of the shoulders and dip/drive rather than resetting every rep.

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

 Notes: Find a weight that allows for quality squat snatches! Use the same weight for both movements.

Cool down:
Quad on wall, 1 minute each
Calf stretch, 1 minute each
Straddle stretch, 2 minutes


We had some good discussions this week regarding nutrition. It was  less of a lecture and more of a discussion. Whether you have just embarked on a nutritional journey or you have been sailing the Paleo seas for awhile… the tide is always changing. Reason is, everyone’s body is different. Just because something is working for your fellow Crossfitter, doesn’t necessarily mean it will work for you. Keep exploring and as Zeb mentioned in his “Leadership Code” post… use yourself as the guinea pig.  Always be experimenting. What works for you now, might not work for your in a couple months. Our bodies are constantly adapting to seasons, age, type of training, hormones, etc. If you find yourself plateauing or feeling not at your best, let Jess, myself or any of the coaches know. We’ve been through it and tried almost everything in the book. We’d love to help.

Mark’s Daily Apple wrote a great article this week about ways you might be inadvertently sabotaging weight loss. We as Crossfitters tend to obsess about our diet and that obsession can sometimes hinder progression. Click here to learn why.

– Jamie


Nutty Butternut Squash Mash


Nutty Butternut Squash Mash

1 butternut squash
1T fresh ginger, grated
1/2 tsp Vietnamese cinnamon (or cinnamon of choice)
1T raw honey
1.5 T organic butter, melted
1/4 cup crushed pecans

Pre-heat oven to 400 degrees.

Slice butternut squash lengthwise and remove seeds.

Place flesh down in a lightly greased baking pan.

Cook for 60 minutes.  Cool until easy to handle.

In a mixing bowl, scoop out the flesh of the butternut squash and discard the skins.  Add ginger, cinnamon, honey and butter.  Blend until smooth.

Fold in nuts and serve.

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