It is imminent.
Place your ear to the ground and listen for the thunder.
Updates from admin RSS
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A full bumper plate set is in my future.
admin
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Paleo Granola
admin
From CrossFit Invictus
- 5 cups nuts and seeds (I used slivered almonds, pumpkin seeds, flax seeds, pecans, and sunflower seeds; you can use whatever you want, but make sure you use at least 2 – 3 cups slivered almonds, as these take the place of what is normally oats)
- 1/3 cup honey (or maple syrup or any other Paleo-approved sweetener)
- 1/3 cup Paleo-friendly oil (I used coconut and highly recommend it)
- 2 tsp vanilla
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1 cup raisins
- 1 cup shredded unsweetened coconut
Mix honey, oil, vanilla, cinnamon and nutmeg in a small saucepan and bring to a boil on the stove. Let it cool. Spread the nuts and seeds out on a greased baking sheet and pour the cooled honey mixture over the top. Mix it around to get everything covered, and bake for 30 minutes at 300 degrees. Allow the pan to cool slightly and then put the mixture into a bowl. Mix in raisins and coconut, and enjoy!
Your biggest key to success with this (and really any) recipe is to go a little crazy. Add your own twist to it or branch off in another crazy direction. The granola you see in the picture, for example, was mixed with almond butter, pressed into a brownie pan, and is now chilling in the freezer to make granola bars.
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admin
I have not worked out in a week. I just went out and did 30 pull-ups, but that does not count.
Flabbiness for the win.
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4 lbs away.
admin
I have a goal of clocking in at 165#. Today the scale said 169.6#.
Hitch your wagon to my star.
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At home WOD
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Laura and Madeline are going shopping, so I’m:
3 rounds:
400m run
15 OHS – 95#
Whenever they take off.
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Cleaning
admin
After attending Pete’s StrengthFarm where we focused on cleans, I thought it best to do a bit more practice.
Pete made a number of good observations regarding my form, and the only way to clean up is repetition.
I stayed at 95#, and did lots of reps of all the clean pulls.
I’m sure I can get my clean over 200# soon.
*high fives Pete*
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admin
Cleans tomorrow.
Putting Pete’s tips into practice.
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admin
What lifts should I work on?
I’m thinking Clean and Jerk tonight. I rarely do them.
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Hitting Pete's Strength Farm tomorrow.
admin
But given that I’m attending, maybe it should be Weakling Farm.
Hey-o!
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Leah and Sio rolled up for a WOD. 5 rou...
admin
Leah and Sio rolled up for a WOD.
5 rounds:
Run 100m
10 Burpees
Run 100m
10 Squats
Run 100m
10 situps
Run 100m
10 OH Lunges (25# for the ladies, 16kg for me)18:40