Friday, 01.27.12: Today's WOD - CLOSED TOMORROW

Thursday, 01.26.12: Today's WOD

AMRAP 21"
150m Run
300m Row
50 Double Unders
Every 2" 25 Walking Lunges

Check out the newest Reebok/Crossfit commercial
The Sport of Fitness Has Arrived at the Empire State Building

REMINDER:  Crossfit Salinas Valley closed Saturday

Wednesday, 01.25.12: Today's WOD

Max Front Squat
Max Bench Press
Max Deadlift

Tuesday, 01.24.12: Today's WOD

Max 4" Wall Ball
Max 4" Box Jump
Max 4" Supine Push-Up
Max 4" Snatch

Monday, 01.23.12: Today's WOD

5-3-1-1-3-5 Squat Snatch
21-15-9 GHD Sit-Ups

Sunday, 01.22.12: Rest Day

Now that we're finally getting some wet winter weather, I'll post Paleo friendly soup recipes this month.

Hearty beed stew recipe

(from PaleoDietLifeStyle.com)

Serves 4

Ingredients

• 1 lb stewing beef;
• 2 tbsp olive oil
  4cups of beef stock;
• 1 cup onion, chopped;
• 1 cup celery, chopped;
• 3 carrots, peeled and chopped;
• 2 potatoes, peeled and cubed (read this in regards to potatoes & paleo)
• 1 28oz can diced tomatoes;
• ½ tsp fresh rosemary, finely chopped;
• ½ tsp fresh thyme, finely chopped;
• Sea salt and freshly ground black pepper to taste

Preparation

1. In a large saucepan over a medium-high heat, combine the onions, celery, carrots, potatoes, if using, as well as the cooking fat. Cook for 3 to 5 minutes, stirring constantly.
2. Add the beef to the saucepan, followed by the tomatoes, beef stock, rosemary and thyme. Season to taste with salt and pepper.
3. Cover the saucepan and cook for about one hour, allowing the stew to simmer. Stir a few times during the cooking process.
4. Remove the lid and cook uncovered for about 45 minutes. If the mixture is too thick at the end of the cooking process, you can add a little bit of water or stock.

Saturday, 01.21.12: Saturday - OPEN

8:30am -10:30am
Closing early to attend the Grand Re-Opening of Breteren Crossfit in Morgan Hill...all are welcome to join the carpool. 

Here is a great article that I think just about EVERY new Crossfitter can identify with...this writer really hits the nail on the head.
 

CrossFit 101: Get Started, Get Strong

Friday, 01.20.12: Today's WOD

Team WOD
100 Shoulder to Overhead
100 GHD Sit-Ups
100 Walking Lunges
100 Slam Balls
1000 Jump Rope (Singles)

Reminder:
Open Tomorrow (Saturday) 8:30am-10:30 (revised)

Thursday, 01.19.12: Today's WOD

3 Rounds
1" Tricep Dips
1" Kettlebell Swings
1" Back Extensions
1" Mountain Climber
1" Hand Release Push-Ups
1" Rest in between

Wednesday, 01.18.12: Today's WOD

5 Rounds
5 Back Squats
10 Power Cleans
15 Lil Evil Wheels