8 Week Strongman Class

Led by Strongman Certified Coach Nick.

Shoulder a stone. Carry a yoke. Push/pull a sled. Flip a tire. Strong man movements enhance functional fitness and provide an important base for increasing your overall performance as a CrossFit athlete.

Strongman training is proven to increase your raw upper/lower body strength and at the same time boost your grip strength. Farmers carries are one example of a strong man movement that transitions over
to enhancing your grip strength for Pullups, Toes to Bar, and Deadlifts for example.

Strongman Class runs in 8 Week Cycles for $75 to sign up click here.

This class is for all levels and you’ll be taught how to do these new movements properly and have fun trying out some new toys!

MONDAY 7.15.13 WOD AP STRENGTH WEEK 2 / DAY 1

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Congrats to Evan and Ian on the attendance award! (Ian see you when you get back from across the globe!)

5.CFK_Sardinia
Laura our resident world traveler WODing at CF Kasteddu 

“A Champion Returns” – CF Journal, Mikko Salo (Video Link)

AP STRENGTH WEEK 2 / DAY 1

PART 1:
FRONT SQUAT
1*5 60%
1*5 70%
1*5 75%
1*5 75%

PART 2:
DB/KB ROW – 3 X 5 R & L

PART 3:
Low Hand Windmill 3 X 7 R & 7 L

or

CROSSFIT OPTION

30 MIN CLOCK. Get a Partner. P1 Will Run 1 Lap. While P1 is running P2 will complete the following AMRAP:

15 Swings 53/35
15 Ring Rows
15 Situps

When P1 finishes the run and physically tags P2 they will switch positions. Partners will be competing against each other today. The faster you run the less time the other has to rack up points. The person with the most points at the end wins.

It’s the people

CFS Video

That’s a Lot of Meat

Here’s one that Pete swears is delish.  It’s from Marksdailyapple.com

Ingredients:

porkstuffedchixingredients

4 servings

  • 4 chicken breasts
  • 3/4 pound ground pork
  • 1 shallot, finely chopped
  • 1/4 cup chopped parsley
  • 1 teaspoon black pepper
  • 1 teaspoon celery salt
  • 1/2 teaspoon allspice
  • 1 package of bacon

Instructions:

Preheat oven to 375 degrees Fahrenheit.

In a skillet over medium heat, sauté pork, shallot, parsley and half of spices for 6-8 minutes until pork is just cooked, but still slightly pink.

brownpork

Use a knife to butterfly the breasts (slice lengthwise through one side of the breast creating a pocket).

Open up the breasts and pound briefly with a meat tenderizer to thin the meat out a bit.

poundbreast

Sprinkle the remaining spices evenly over the inside of the breasts.

Spoon equal amounts of ground pork on to one side of each breast, then fold the other side over the top.

Wrap bacon slices snugly around each breast, covering entirely.

wrapinbacon

Bake uncovered for 25 minutes, then put under the broiler for 3 minutes to crisp up bacon.

Can be eaten warm or cold.

porkstuffedchicken2

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