Monday 131125

Doc's ready for the Games....Legless Rope Climbs

Doc’s ready for the Games….Legless Rope Climbs

Fitness Elevated 2013 was a blast. Thanks to everyone who came out and cheered on our athletes as they competed. Overall Caitlyn finished 7th in Elite Women. She finished 5th and 6th out of 8 in the final events. Taylar fought his way back to finish 11th in the men’s open division out of 65 competitors. He took 6th place in both of the final events. Boyd “Doc” finished 27th out of 65 men in the Open division. This was the first time that Boyd competed as an individual. Eric took 8th out of 14 competitors in the Men’s Masters division. With a shoulder that is not back to 100% unfortunately kept him from doing much on the Bench Snatch. Eric was happy to be able to compete again,  Overall, fun was had by all and we hope to have a bigger showing of athletes next year!!!

Playcare Area this week We do have coverage on Monday, Tuesday and Wednesday at 9a and Monday and Wednesday at 10a this week. If someone is willing to trade membership for taking on the 10a playcare spot  M-F I have someone who is willing to do the 9a coverage. Let Sara know ASAP. If we don’t get any takers, we may have to limit the Playcare area to 9a only and limit the number of kids allowed. Thanks for your patience as we try to work through this. 

Thanksgiving Day Turkey Burner 8a WOD ONLY! We will open up at 0730 so you can come get warmed up, get your mobility work on, etc. Warm up and WOD will start at 8am. Plan for a little over an  hour and then you can go home and feast! We hope you all will come out and start your day of Thanks with your Letrono Family. There will be plenty of room and equipment!!

Friday we will only be holding a 0530a and 7a class!

NO YOGA on Saturday November 30th.

Inch by Inch Weekly-Challenge: 2k Row for time 

Dynamic Warm-Up-Mobility
Prepare for…

Strength:Skill  Work up to a Heavy Clean and Split Jerk in 15min
Hold bottom position for 1-2 seconds. Focus on good footwork, feet turned in slightly, long, wide split. Just going for “heavy,” by feel, not necessarily going for PR or by percentages, but if you’re feeling it, let it happen as long as technique and pause at bottom are solid!.

WOD:Bingo Bongo
1 Heavy Snatch around 70-80% 1RM
2 OHS 
3 Burpees Over Bar
4  Box Jump 30+1Plate/24+1Plate
5 T2Bar

Rest 3 min

1 Clean
2 Front Squats 
30 Double Unders * 60 Singles
4 KB Swing 32/24 24/16 16/12kg
5 T2Bar
* Score is load for snatch-clean and rounds, ie 135, 5+6, 4+3)

Team cool down, light row, bike, run, Mobility stretch 5-7 min

CF Endurance:
Row 1x150m 30sec rest
1x250m 30sec rest
1x500m 30 sec rest
1x750m 30sec rest
1x1000m 30sec rest and back to 150m: 

3 RFT of:
Double KB complex 24/16
20 KB Swings
10 Clean & Jerk
10 Front squat

3 thoughts on “Monday 131125

  1. Autumn in a Bowl: Spiced Pumpkin Granola by Danielle Walker from Against All Grain

    1 cup raw almonds
    ¾ cup raw pecans
    ¾ cup raw macadamia nuts
    ¼ cup raw pepitas + ¼ cup chopped for
    adding in at the end
    ½ cup honey, melted
    2 tablespoons coconut oil, melted
    3 tablespoons pumpkin puree
    1 tablespoon vanilla extract
    1 tablespoon ground cinnamon
    ¾ tsp ground nutmeg
    ½ tsp ground ginger
    ½ teaspoon sea salt
    ¼ tsp ground cloves
    ½ cup shredded coconut, unsweetened
    ½ cup raisins, cranberries, or chocolate chips

    Soak the nuts and ¼ cup pepitas in enough water to cover them and mix in 1 teaspoon of salt. Cover, and soak overnight, changing out the water one time.

    Drain the nuts and seeds and place on a paper towel to absorb the remaining water.

    Place the soaked nuts and seeds in the bowl of a food processor. Process them until they resemble the size of oats.

    Add in the honey, coconut oil, pumpkin puree, vanilla, spices, and salt. Pulse until combined.

    Remove the blade, then mix in the shredded coconut with a spoon. Turn the mixture out onto 3-4 parchment covered dehydrator trays. Spread it evenly into a thin layer.

    Dehydrate on 120 degrees for 24 hours, turning twice. The granola may feel a little sticky and wet when you first remove it, but will crisp up after cooling.

    Stir in the raisins and additional ¼ cup chopped pepitas, then let cool completely before storing in an airtight container for 2-3 weeks.

  2. Cauliflower Breadsticks

    •1 large head of cauliflower
    •2 cloves garlic, grated or minced
    •2 large eggs, lightly beaten
    •4 oz low fat mozzarella cheese
    •1/2 teaspoon onion powder
    •Preheat oven to 450 degrees.
    •Chop the cauliflower into chunks and place into microwave for about 5 minutes or until soft
    •Place the cauliflower into a food processor and blend until it’s a mashed potato texture
    •In a medium bowl, stir together cauliflower, eggs,cheese, and seasonings
    •Lightly spray a baking pan with spray oil and coat with the mixture (about 1/2 inch thick)
    •Bake at 450 degrees for 20-25 minutes or until the top starts to brown
    •Add additional cheese to the top and enjoy!

  3. BAT Salad (Bacom, Arugula & Tomato)

    4 thick cut bacon slices, diced
    2 (4 oz each) b0neless, skinless chicken thighs, diced small
    3-4 Tbs brine from peperoncinis
    4 handfuls (cups) arugula
    1 medium tomato, diced
    1 avocado, diced
    4 peperoncinis, sliced
    1/4 cup toasted sunflower seeds

    Cook the diced bacon and chicken thighs over medium heat in a saute pan until fully cooked, stirring very frequently to prevent burning (about 12-15 minutes).
    Add brine to the bottom of the hot pan, and stir the browned bits into the cooked bacon and chicken. Remove from heat.
    Place arugula in a medium to large bowl. Pour the cooked bacon, chicken and drippings onto the arugula and toss to coat completely (add more brine or sea salt if desired).
    Divide the arugula into two bowls. Top with tomato, avocado, peperoncinis and sunflower seeds to serve.

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