West LA CrossFit WOD: Monday 6/23/14

2014 NPFL Vegas Combine Final match

2014 NPFL Vegas Combine Final match

Pull-Up Progression: 7-6-5-4-3 reps
“Back In The Saddle”
For time:
Starting with 5 Wall Ball Shots then
Complete 50 Power Cleans (105-125/65-85lbs)
Every min on the min complete 5 Wall Ball Shots (20/14)

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm, 8pm Elements

8pm Elements
Complete 50 Hang Power Cleans for time
Every min on the min complete 3 Push-Ups

West LA CrossFit WOD: Saturday 6/21/14

10346524_10152184149788443_1025214302650603302_n8am Lifting session
Pistols:
Body weight-10 alternating
10lbs-8 alternating
15lbs-6 alternating
20lbs-4 alternating
5 x 10 Front Squat Building
then complete Slinkster

9:30 CrossFit
“Slinkster”

For time:
500 Meter Row
21-15-9 DB Thrusters (45/30lbs)
50-40-30 Double Unders
500 Meter Row

10:30 Elements
Review DB Thrusters
For time:
500 Meter Row
21-15-9 DB Thrusters (light load)
30 Single Unders between each set

West LA CrossFit WOD: Friday 6/20/14

10462809_10152187016978443_6319210127209624414_nPull Up Progression: 6-6-5-4-3 reps
“Morning Star”
For time:
In teams of 3 where 1 athlete works at a time
Complete 50 Hang Power Snatches without putting the bar down (team work is essential here)
60 Toes to bar
60 Front Squats without putting the bar down
50 Hang Power Snatches without putting the bar down
M: Snatch 75lbs/Front Squat 95lbs
F: Snatch 55lbs/Front Squat 75lbs

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm

Recipe Ideas: High-Speed Robust Breakfast

High Speed Robust Breakfast

Part of making the choice to living a healthy lifestyle means taking a little bit of extra time to prepare your meals.  But how can you have a healthy yet fast breakfast?  Let me share my breakfast from this morning.  It took me exactly 7 mins to prepare including washing and cutting the broccoli.
Ingredients:
Macadamia Nut oil
1-2 cups of cut broccoli
Sea Salt
3 Cage free, Omega 3 enriched eggs (with yolks)
1 Avocado
Directions:
Wash broccoli then heat oil in skillet.  While the oil is heating cut broccoli.  Add broccoli to the hot skillet and sprinkle with sea salt.  Sauté until the broccoli turns a fresh green color.  Add eggs and scramble it up until the eggs are cooked to your liking.  Place in a bowl, add avocado and enjoy!

By: Tina Angelotti