2013 Regionals Series - Fitness Workout #97

Day 17/58

INTENSITY:

CrossFit Games Regional Event #7
4 Rounds for Time:
15' Rope Climb, 2 ascents
100' sprint
4 Squat Cleans (225/135)
100' sprint

RESET:
2 Rounds of:
250m Light Row
25 Double Unders
10 KB Windmills, alternating

2013 Regionals Series - Fitness Workout #96

Day 16/58

INTENSITY:
CrossFit Games Regionals Event #4
100 Wall balls (20/14)
100 Chest to Bar Pull-Ups
100 Pistol Squats, alternating
100 Dumbbell snatch (70/50)

RESET:
2 Rounds of:
8 Samson Lunge/Stretch, alternating w/ 5 second hold
16 GHD Sit-Ups
32 Green Band Good Mornings

All-American Meat Lovers (Paleo) Chili

Rachel’s All-American Meat Lovers Chili (Serves 6-8 adults)

Originally posted at: EveryDayPaleo.com

Ingredients:

• 6 Ounces Italian Sausage
• 1 Pound Round Steak, chopped into even bite sized pieces
• 2 Pounds Ground Sirloin
• 2 Cups Chopped Yellow Onion
• 1 ½ Cups Bell Pepper (Combination of Red and Green)
• 8 Cloves of Garlic (Minced)
• 2 (28 Ounce) cans of chopped tomatoes with their juice
• 2 Tablespoons Chili Powder
• 1 Tbs Ancho Chili Pepper
• 1 Tbs Cumin
• 3 tsp Tomato Paste
• 1 tsp Dried Oregano
• ½ tsp Fresh Ground Pepper and ½ tsp Salt (adjust to your taste)
• 2 Bay Leaves
• ¼ cup red wine (optional…but highly recommended)

How To:

Heat a large pan over medium-high heat. Remove casings from sausage. Add all the meat, onion, bell pepper, and garlic to pan. Cook until meat is browned, stirring to crumble.

Add chili powder, ancho chili pepper, cumin and tomato paste, oregano, salt, pepper and bay leaves. Cook 1 minute , stirring constantly. Stir in wine and tomatoes and bring to boil.

Transfer to crock pot and let cook for 6 hours on low (or cook uncovered on the stove for a half hour, stirring occasionally)

Discard bay leaves and serve

Enjoy!

Originally posted at: EveryDayPaleo.com

2013 Regionals Series - Fitness Workout #95

Day 15/58

INTENSITY:
CrossFit Games Regional Event #5
(Yes we skipped #4....for now)
21-15-9
Deadlift (315/205)
Box Jump (30"/24")

RESET:
2 Rounds of:
PVC Shoulder Opener 60s hold
50' Bear Crawl
10 Cobra Push-Ups (slow lowering back to the ground with a 5 sec count).

2013 Regionals Series - Workout #94

Day 14 / 58

INTENSITY:
Regionals Event #2
Men’s starting weights:  135, 185, 225, or 255
Women’s starting weights:  85, 125, 155, or 175

For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. <em>Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates</em>. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

THEN transition to:

Regionals Event #3
30 Burpee muscle-ups (Time cap: 7 minutes)

 Subs: Burpee Pull-Ups

Record OHS weight and Bupree Muscle-Up Reps

RESET:
2 rounds of:
10 High Kicks, each side
10 PVC Pass Throughs
50' Spiderman Lunges

2013 Regionals Series - Jackie - Fitness Workout #93

Day 13/58

INTENSITY:
Jackie
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

RESET:
2 Rounds of:
15 GHD Back-Extensions
10 Bumper Around the Worlds (each direction)
15 GHD Sit-Ups

Paleo Mini Meatloaves

Paleo Mini Meatloaves 

(originally posted at Paleospirit.com)

Ingredients

• 2 pounds ground meat – mixture of grass fed beef and/or pork and/or veal
• 10 ounces frozen, chopped spinach
• 1-2 teaspoons oil
• 1 medium onion, finely diced
• 6 ounces mushrooms, finely diced
• 2 carrots, grated or finely diced
• 4 eggs, lightly beaten
• 1/3 cup coconut flour
• 2 teaspoons salt
• 2 teaspoons pepper
• 2 teaspoons onion powder
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• 1/4 teaspoon grated nutmeg

Instructions

1. Preheat oven to 375 degrees F
2. Thaw the spinach, squeeze out the excess water and set aside.
3. Heat a pan on medium heat, add the oil and fry the onions and mushrooms until the onions are translucent and some of the liquid has cooked out of the mushrooms. Set aside to cool.
4. Place the ground meat in a large bowl, add the spinach, carrots, mushroom/onion mixture, beaten eggs, coconut flour and all the spices. Use your hands to combine it well but do not overmix.
5. Fill 18 regular size muffin tins to the top with the meatloaf mixture. (Greasing the tins may be a good idea if the meat you’re using is fairly lean)
6. Cook for 20-25-30 minutes or until internal temperature reaches 160 degrees.
7. Allow to cool and use a knife to loosen meatloaves from sides of the pan before removing.

(originally posted at Paleospirit.com)

Endurance Series - Week 2

Endurance
Phase Length: 8 Weeks
Week 2 of 8

Monday:20 Minutes: Max Distance
Tuesday:For Time: 1.5 Miles
Wednesday:200m Walking Lunge
Thursday:2k Row AFAP
Friday:Intensity Only
Saturday:5k Run
Sunday:Rest


Rest no less than 4 and no more than 6 minutes between the Endurance and the Intensity WOD.

For additional information on CrossFit Endurance, check out http://crossfitendurance.com