WOD:   8/28/15

Squat Snatch 3-3-3-3-3-3-3 reps
(Touch n’ Go)

“Squat Snatch Isabel”
30 Squat Snatches at 135/95 lbs.

I recently wrote a blog about a video presentation from Steph Gaudreau from Stupid Easy Paleo (check it out here start at 8:20 for this blog). I learned a lot from this presentation but it’s a little long for most people so I thought I would break down the parts that I learned the most from.

How to roast a whole chicken and why to!

I don’t consider myself a great wizard in the kitchen and I’m always looking for great ways to simplify my life. Roasted chicken is extremely versatile and so it is staple in my life! Here’s a how to on roasting a whole chicken.

            1. Buy a whole chicken (or 2) that is 3-4#’s, cook times will vary if its smaller or longer

            2. Heat your oven to 425

            3. Place chicken on lined baking sheet

            4. Sprinkle with salt and pepper (and other spices if desired)

            5. Bake for 15-20 minutes to crisp up the skin a little and lock in the juices

            6. Turn the temperature down to 325 and roast for 30-45 minutes longer depending on the size of the chicken

            7. Remove the oven and let it cool just until it’s comfortable to touch the meat

            8. Remove all the meat from the bones and cut/shred as desired.

            9. Place the rest of the meat in the container and refrigerate until you are ready to add it to your other recipes. 

Tips and Tricks!

Keep your spices simple, so you can add your chicken to any recipe

You know your bird is done when you giggle leg and it is pretty giggly (like you could remove it) and that the meat feels firm to the touch

Stripping the meat off the bird when it done cooking will make it much easier than doing it when the chicken is cold.

            Cooking the chicken whole has 2 benefits!

                        1. You don’t have to worry about butchering your chicken and where to cut

                        2. You get bones to make bone broth with! Find the recipe here.

You can do this in the slow cooker too but you miss out on the crispy chicken skin which is sad!

In a pinch, grocery stores sell rotisserie chickens, they normally have things we don’t want on them but they are great if you are short on time!

References:

Video: www.crossfitinvictus.com/blog/cook-smarter-not-harder-3-basic-staples-to-help-you-roll-food-forward-2/

Picture: https://thebeeroness.files.wordpress.com/2012/04/beer-brined-roast-chicken-3.jpg

Brought to you by Jenna Robinson.

WOD:   8/27/15

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

Gymnastics grips are they way to go! They take a bit of getting used to, but are well worth the lack of tears in your hands. Visit http://www.roguefitness.com/rogue-v2-gymnastic-grips to get yourself a pair.

It is inevitable that at some point during crossfit you’re going to get a tear in your hands. It is one of those things that just comes with the territory. We tease and joke after someone tears for their first time as a right of passage. However in the big picture tearing is really just a pain in the ass and can hinder your training while you wait for your hand to heal. It is important to take of your hands by filing down your calluses so they are even. And now there are lots of tools to protect your hands while we are doing high volume bar work too. I personally am a huge fan of simple leather gymnastic straps. While at first they may take a little getting used to and breaking in, once that's over worrying about tearing becomes an afterthought and you can just think about training! There are all kinds of new snazzy ones that have hit the market that have wrist support plus hand protection. Look around the box and see what people have if you’re interested and ask how they like them! I think it is something that is worth the investment to keep you on track with your training.

By Sean Mackey

Workout Courtesy of CrossFit, Inc.

WOD:   8/26/15

Sumo-Deadlifts 3-3-3-3-3-3-3 reps

6 rounds for time of:
9 Sumo-Deadlifts225/155
3 Wall Walks

Part of the Swim WOD crew showing their best land swimming form!

The Swim WOD was crazy fun!

I was very impressed by everybody's swimming ability!

You guys all made the day on the lake a damn good time.

Watch out for another opportunity to get your swimming fix in sometime during September!

WOD:   8/25/15

Push Press 5-5-5-5-5 reps at 75-80%

Two rounds for time of:
100 Double-unders
95/65 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

Cook smarter, not harder with Steph Gaudreau!

Steph Gaudreau

Steph Gaudreau is one of my favorite paleo bloggers! She runs the blog Stupid Easy Paleo and she is great at bringing it down to the real people level. She did a presentation at CrossFit Invictus about how to cook smarter, not harder! The basic principle that she brings up is that you can make your life a lot easier if you have a food you can roll forward.

The concept of rolling food forward is that you cook basic ingredients like roasted chicken that are pretty plain and can be incorporated in many recipes so that you don’t have “reinvent the wheel on Tuesday night” as she terms it. She calls this the Mr. Potato head technique where you have your basics and then you dress them up to incorporate different favors. For example adding homemade mayo that is spiced with chipotle seasoning to plain shredded chicken on top of some roasted veggies! Sounds delicious and takes 5 minutes to put together on a week night if you did you food prep. 

The 3 tips and trick she goes over is roasting a whole chicken, how to make your own mayo, and roasted veggies mixes. Check out the full video here. She also has blog post with all of the recipes, tips, and tricks she goes over in the video here.

References:

Picture: http://fedandfit.com/wp-content/uploads/2015/01/StephanieGaudreau-3-copy.jpg
Video: www.crossfitinvictus.com/blog/cook-smarter-not-harder-3-basic-staples-to-help-you-roll-food-forward-2/
Blog Post: stupideasypaleo.com/2015/05/30/cook-smarter-not-harder-practical-tips-for-busy-people/

Brought to you by Jenna Robinson!

Workout Courtesy of CrossFit, Inc.

The Swim WOD is Today.

All Morning Classes and Noon class will still be held as normal.

The Swim WOD will be held at 3:30, 4:30, and 5:30pm.
You are welcome to come and enjoy the lake for the whole afternoon.

The Lake is at the end of Pinot Gris Dr. a few miles north of Corvallis.
Directions: Head out of town north on Highway 99, just north of town, before G3 turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

Let's review those directions: North on Highway 99, Right onto Eliot Circle, Right onto Pinot Gris, take Pinot Gris until it turns into Gravel, at the end of the Gravel is a lake.

I believe in you, don't get lost!

WOD:   8/24/15

25 minute AMRAP of:
Run 400m
14 KB Thruster each Arm

Starts with,
25 burpees box jumps 24/20

This is a land version of the Swim WOD, the water version is similar but not the same.

WOD:   8/23/15

10+ minutes Rope Climb practice

For time:
75/55 pound Thruster, 30 reps
Rope climb, 3 ascents
75/55 pound Thruster, 20 reps
Rope climb, 2 ascents
75/55 pound Thruster, 10 reps
Rope climb, 1 ascents

Workout Courtesy of CrossFit, Inc.

Click this Link and DONATE!
https://www.eventbrite.com/e/crossfit-train-97333-lift-up-autism-tickets-18056210612

WOD:    8/22/15

"Danny"
Complete as many rounds in 20 minutes as you can of:
24/20 inch Box Jump, 30 reps
115/75 pound Push Press, 20 reps
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Workout, Photo, and Description brought to you by CrossFit Inc.

WOD:   8/21/15

Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60 calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb.
30 power cleans, 135/95 lb.
20 muscle-ups

Workout Courtesy of CrossFit, Inc.

The Swim WOD is this Monday, August 24th
The Lake we will be at is at the end of Pinot Gris Dr. a few miles north of Corvallis.
Directions: Head out of town north on Highway 99, just north of town, before G3 turn right onto Elliot Circle, then take another right onto Pinot Gris Dr. take it until the end when it turns into a gravel road. At the end of the gravel road is the lake!!!

The Swim WOD from two summers ago! Who is ready for this year's!!!!

Are you guys ready for the swim WOD?! I want to stress how much fun these swim WODs are that we do, just in case anyone is a little bit hesitant. First off we are going to be out there all afternoon on Monday the 24th. You can come to an early class and then just hang out on the dock or in the boat and have some fun! Lisa has already harassed me about wakeboarding so you guys are more than welcome to hang out and watch me face plant in the lake and have some laughs. Besides getting an awesome WOD in that is a little different then we normally do because we get to swim! It is a great time to just hang out with everyone a little longer, and for anyone who hasn’t had the chance to experience it yet you need to! Also all you newer members, or really anyone that hasn’t been to one of the swim WODs yet can see what it is all about, so get your suits and get ready for some fun!

By Sean Mackey

Get a shirt, donate, and WOD!
Do it!
https://www.eventbrite.com/e/crossfit-train-97333-lift-up-autism-tickets-18056210612

WOD:   8/20/15

2x800m sprints
rest as needed between

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

It’s no secret that I dislike running but this has really peaked my interest in how I can get better. I listened to a great podcast from Brute Strength with Chris Hinshaw about endurance. In case you are unfamiliar with Chris. He is the endurance coach to the CrossFit stars! He athletes include Rich Froning, Jason Khalipa, Julie Foucher, and many more. He has great experience previous to CrossFit in endurance training as he won the Hawaii Ironman.

In the podcast they gave some really great knowledge bombs and talk about different types of training. The basics of being better at endurance come back to our energy systems, being able maximize your oxidative system (that is the one using oxygen to work). There are 2 parts that are important to your oxidative pathway and that is your VO2 max and your lactate threshold. When Chris is coaching athletes, his goal is to improve the ratio between VO2 max and lactate threshold because this leads to performance gains that most people leave untapped.

Most CrossFitters are very good at training for power but do not train for endurance as frequently. Training for endurance or to improve that ratio might involve running intervals at specific intensities or paces. For example if you have a 7 minute mile, then you would run at a slightly faster pace than that for 600m repeats. This will help you train the speed at which you need to run for a faster mile time. I found this podcast useful in exploring what I need to do to get better at endurance. Check out the podcast here and Chris Hinshaw’s website here.

References:

1. http://brutestrengthtraining.com/episode-10-chris-hinshaw-on-why-your-endurance-sucks-and-how-to-fix-it/

2. http://aerobiccapacity.com/

3. Picture: https://d18hjk6wpn1fl5.cloudfront.net/public/257/images/-257-25719-1.jpg

Brought to you by Jenna Robinson

Workout Courtesy of CrossFit, Inc.

Get a shirt, donate, and WOD!
Do it!
https://www.eventbrite.com/e/crossfit-train-97333-lift-up-autism-tickets-18056210612

WOD:   8/19/15

Back Squat 7-7-7-7-7 reps

21-15-10-6 reps for time of:
HSPU
Deadlifts 195/135
Box Jumps 24/20

Eat Real Food

Some real eats!!!

It's no surprise that processed food isn't the best choice, but scientist have recently shown a link between processed foods (namely the processed salt in those foods) and the auto-immune disease Multiple Sclerosis. Check out the article:

http://thespiritscience.net/2015/08/03/scientists-officially-link-processed-foods-to-autoimmune-disease/

As per usual, your best bet is to eat real food that doesn't come out of a package! 

Brought to you by Cassie Finer