WOD:   8/08/15

“31 Heroes”

AMRAP 31 Min (As Many Reps As Possible)

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (40/20). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

'31 Heroes' pays tribute to the following fallen U.S. service members:

Army Sgt. Alexander J. Bennett, 24, of Tacoma, Wash.
Special Warfare Operator Petty Officer 1st Class (SEAL) Darrik C. Benson, 28, of Angwin, Calif.
Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Conn.
Air Force Tech. Sgt. John W. Brown, 33, of Tallahassee, Fla.
Special Warfare Operator Petty Officer 1st Class (SEAL/Parachutist) Christopher G. Campbell, 36, of Jacksonville, N.C.
Army Chief Warrant Officer David R. Carter, 47, of Centennial, Colo.
Information Systems Technician Petty Officer 1st Class (Expeditionary Warfare Specialist/Freefall Parachutist) Jared W. Day, 28, of Taylorsville, Utah
Master-at-Arms Petty Officer 1st Class (Expeditionary Warfare Specialist) John Douangdara, 26, of South Sioux City, Neb.
Army Spc. Spencer C. Duncan, 21, of Olathe, Kan.
Special Warfare Operator Chief Petty Officer (SEAL) John W. Faas, 31, of Minneapolis, Minn.
Army Staff Sgt. Patrick D. Hamburger, 30, of Lincoln, Neb.
Air Force Staff Sgt. Andrew W. Harvell, 26, of Long Beach, Calif.
Special Warfare Operator Chief Petty Officer (SEAL) Kevin A. Houston, 35, of West Hyannisport, Mass.
Lt. Cmdr. (SEAL) Jonas B. Kelsall, 32, of Shreveport, La.
Special Warfare Operator Master Chief Petty Officer (SEAL) Louis J. Langlais, 44, of Santa Barbara, Calif.
Special Warfare Operator Chief Petty Officer (SEAL) Matthew D. Mason, 37, of Kansas City, Mo.
Special Warfare Operator Chief Petty Officer (SEAL) Stephen M. Mills, 35, of Fort Worth, Texas
Army Chief Warrant Officer Bryan J. Nichols, 31, of Hays, Kan.
Explosive Ordnance Disposal Technician Chief Petty Officer (Expeditionary Warfare Specialist/Freefall Parachutist/Diver) Nicholas H. Null, 30, of Washington, W.Va.
Special Warfare Operator Petty Officer 1st Class (SEAL) Jesse D. Pittman, 27, of Ukiah, Calif.
Special Warfare Operator Senior Chief Petty Officer (SEAL) Thomas A. Ratzlaff, 34, of Green Forest, Ark.
Special Warfare Operator Chief Petty Officer (SEAL) Robert J. Reeves, 32, of Shreveport, La.
Special Warfare Operator Chief Petty Officer (SEAL) Heath M. Robinson, 34, of Detroit, Mich.
Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas P. Spehar, 24, of Saint Paul, Minn.
Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pa.
Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon T. Tumilson, 35, of Rockford, Iowa
Special Warfare Operator Petty Officer 1st Class (SEAL) Aaron C. Vaughn, 30, of Stuart, Fla.
Explosive Ordnance Disposal Technician Senior Chief Petty Officer (Expeditionary Warfare Specialist/Freefall Parachutist) Kraig M. Vickers 36, of Kokomo, Hawaii
Special Warfare Operator Petty Officer 1st Class (SEAL) Jason R. Workman, 32, of Blanding, Utah
Air Force Tech. Sgt. Daniel L. Zerbe, 28, of York, Pa.

Also killed was Bart, a U.S. military working dog.

Sources: www.31heroes.com   and   www.army.mil

WOD:   8/07/15

Complete as many rounds as possible in 12 minutes of:
50/40-lb. dumbbell snatches, 10 reps
50 double-unders

How good do these look?? Check out the recipe from Nomnom Paleo http://nomnompaleo.com/post/113854926293/fried-green-plantains-patacones-or-tostones, and check out my suggestions at the end:

Makes 10 fried green plantains

Ingredients:

• 4 green plantains (around 2 pounds)
• 4 cups coconut oil, lard, or tallow
• kosher salt

Here’s how to make them:

Heat your fat of choice in a large dutch oven over medium heat until it reaches 325˚ F. (Yes, I recommend checking the temperature with your trusty thermometer.)

In the meantime, cut the ends off the plantains. (Tip: make sure you use super-green plantains. If you spot only ripe, splotchy, yellow-brown plantains on display at the market, be sure to ask your friendly produce guy or gal if they have some green ones in the back. They often do!)

Use a sharp knife to cut a shallow line down the length of each plantain, making sure you don’t cut into the fruit.  Then, slice each plantain into three even pieces (about 2 inches in length).

Green plantain peels can be difficult to remove, but that’s what fingernails are for, am I right? Besides, if the peel comes off easily, it means your plantains are too ripe.

When the oil reaches 325˚ F, carefully lower the plantains into the shimmering fat. The oil should immediately start bubbling around the plantains as soon as it comes in contact.  Fry the plantain pieces for 3 to 5 minutes, turning them occasionally, until they turn golden yellow.

Transfer the fried plantains to a paper-towel-lined baking sheet to drain off any excess oil.

Next, it’s time to smash.

Place a fried plantain between two pieces of parchment paper. Smash it with a meat pounder, tortilla press, or a small cast iron skillet—or just about anything else that’s flat and heavy—until you end up with a thin (about ¼-inch thick) plantain patty. Repeat until you’ve taken out your aggression on all the fried plantain pieces.

Make sure the patties aren’t too thin; otherwise, they’ll fall apart when you fry them. But try to pound them thin enough so that they’ll get properly crunchy.

Bring the temperature of the fat up to 350˚ F, and fry the plantain pancakes in the oil until crispy, about 5 to 7 minutes. 

Don’t overcrowd the oil: fry about two to three patacones at a time. 

These crunchy treats are done when you flick ’em with your fingers and they sound hard and hollow. (Pro tip: take them out of the hot oil before you flick them.)

Transfer the fried plantains to a metal cooling rack.

Sprinkle coarse salt on top, and serve immediately. Although delicious without any accoutrements, I’ve found that patacones are especially tasty when piled high with guacamole, salsa, and/or even shredded meat (e.g. Pressure Cooker Kalua Pig!). Now, go make some!

One of the commenters suggested placing the flattened plantains in a bowl of salted ice water before the second fry. Make sure to dry them off before you drop them back in the frier! 

You can also make smaller ones by cutting the plantain into smaller sections (I usually do 1" sections) which also allows you to use less oil for frying. I have also baked them (instead of frying) for the first round and then shallow fried for the second round.

An excellent recipe brought to you by Cassie Finer 

Extra points if you make http://www.chow.com/recipes/28393-argentine-chimichurri-sauce chimichurri to dip these in! 

WOD:   8/06/15

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Workout Courtesy of CrossFit, Inc.

Is this how you feel when you snatch? I don't want to crush your dreams but miracles don't happen, at least not while snatching. 

The Olympic lifts (snatch and clean and jerk) are extremely technical and take a lot of practice! The good news is that we have two classes a week dedicated to demystifying these lifts... Barbell Club! These classes are open to any athlete who has graduated 101. Don't be shy about coming, these classes are coached and scaleable just like our regular WODs. 

See you at Barbell Club, Tuesday at 5:30pm and Thursday at 7am!

Brought to you by Cassie Finer!

WOD:   8/05/15

Back squat 5-5-5-5-5 reps at 75-80%

12-9-6-3 reps for time of:
95/65 pound Power snatch
Burpee

Workout Courtesy of CrossFit, Inc.

The WODtoberfest is the next CrossFit competition coming up, it will be in Gresham October 3rd.

With the Rogue Rampage just finishing up this past weekend, and Amber, Trish, Travis, and Austin kicking ass in it! It may have been some of our newer member’s first exposure to a competition and the fun that can be had at them. Maybe it put a fire under your ass and made you want to compete and if it did you will definitely have the opportunity to! There are lots of local competitions around you can always ask us coaches if you are having a hard time finding one. The people that put on the Rogue Rampage have two more coming up soon. WODtoberfest which is a male/female team is in October and then the Gobbler Gauntlet is a MMM/FFF team of three which will be in December. If you want more information on either you can check out NW Fit games here: http://nwfitgames.com/ and if you have any questions if you should to Rx or Scaled just come talk to any of us coaches and we can help guide you in the right direction!

Written by Sean Mackey, Photo from www.nwfitgames.com

WOD:   8/04/15

Each for time:

Row 1000 meters
85/55 pound Thruster, 21 reps
15 Toes to Bar

Row 750 meters
85/55 pound Thruster, 18 reps
12 Toes to Bar

Row 500 meters
85/55 pound Thruster, 15 reps
9 Toes to Bar

Eat Rice Krispy Treats to Get Your Six Pack?!

Ok guys don’t freak out and think you can live off of rice krispy treats because of the title however they may not be the devil if you’re after your six pack! I read an interesting article on rice krispy treats, which I will attach so you all can read the whole thing if you’d like. Make a note, I’m not saying run out and eat a bunch of processed shit, that’s bad. The point of the article however talks about how something like a RKT can pack a lot of calories in one punch. One quote from the article says “The effectiveness of eating a mostly whole foods diet is that meats and veggies don’t tend to add up to a whole lot of Calories.” and that people tend to focus on less and less when it comes to calories and that can kill your metabolism. Check out the article and see for yourself! Sorry challenge goers, no RKTs for you. The article can be found here: http://www.eattoperform.com/2014/03/30/rice-krispy-treats-trump-kale-for-abs-and-3-other-things-that-might-surprise-you/

Brought to you by Sean Mackey

WOD:   8/03/15

Push Jerk 5-5-5-5-5 reps

For time:
155/105 pound Squat Clean and Jerk, 30 reps

Workout Courtesy of CrossFit, Inc.

Amber, Trish, Travis, and Austin got Second Place at the Rogue Rampage yesterday. They tied for first place but since the other team had a first place finish in an event they received second. I think a tie breaker workout should have happened! Train would have taken it!!!

Remember the Rogue Rampage is today!!!!
http://nwfitgames.com/rogue-rampage-2015/

Sunday Funday WOD:   8/02/15

3 Rounds of:
75 Double-unders
15 Toes to bar
15 Push Press 135/95

Workout Courtesy of CrossFit Linchpin.

Saturday WOD:   08/01/15

"Eva"
Five rounds for time of:
Run 800 meters
70/53 Kettlebell swing, 30 reps
30 Pull-ups

*This will be a partner WOD, partners run 400m together then may share the swings and pull-ups.

Workout Courtesy of CrossFit, Inc.

Puppy Push-ups!!!
Taken from CrossFit.com

WOD:   7/31/15

Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 115 lb., women use 75 lb.

Workout Courtesy of CrossFit, Inc.

Hot Summer, Cold Salads

When it gets hot like this I don’t care to eat much at all.  There is a good chance I would prefer to eat watermelon for dinner; but that would work against me in the morning when I try and tackle the WOD.  Summer is great because the produce is plentiful!  Try these light, refreshing, produce-dense, cold salads that will hit the spot without weighing you down during the hot days and nights of summer.

Kohlrabi Bacon Slaw

Kohlrabi is easily overlooked, but this crisp refreshing vegetable tastes amazing as is!  It is a great snacking food.   Plus, like all things, it tastes great with mayo and bacon.  I suggest eating raw, cooled from the refrigerator and if you get bored of that - try this recipe: 

In a large bowl combine:

2 cups grated or julienned kohlrabi.
1-2 pieces of prepared bacon, chopped (pan-fried, baked…)
Optional: add some dried cranberries or raisins

 In a small jar combine the dressing:
4 Tbsps mayo
4 Tbsps apple sauce
2 Tbsps apple cider vinegar
1 Tbsp mustard

Mix the dressing and toss evenly with kohlrabi and bacon.  Salt and pepper to taste.

Zuke Noodles in Peanut Sauce

I eat mostly Paleo, but find that peanut butter on occasion works just fine for me.  If you are strict Paleo you can easily sub any nut butter for the peanut butter.  CrossFit Trains’ very own Laurie Juranek keeps inspiring me with her Pesto Noodles, they move a lot of zucchini and they taste great.  This recipe is just another way to put down two large garden zucchinis – and it tastes delicious chilled. 

Prepare and place in a bowl and set aside:
2 cups grated, julienned or zoodled zucchini

In a stove pan combine:
1/3 cup peanut butter
1 Tbsp honey
2 Tbsps apple cider vinegar
2-4 Tbsps water (to desired sauce like consistency)

Heat pan on medium low.  Mix the ingredients together.  The mixture should be a little thick, but not a paste.  Add more water if necessary.  Set aside to cool, when it is cool to the touch toss with the zucchini noodles.  Eat right away or chill it in the fridge for later.

Brought to you by Rebecka Weinsteiger

WOD:   7/30/15

15 minutes of Rope Climb Practice.

5 rounds for time:
15 Kettle Bell Swings 70/53
15 Burpees