Rest Day
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Read “Row Pro: Calories vs. Meters” from the CrossFit Journal Archives
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In observance of Labor Day, we will only have one 9 a.m. class on Monday, September 7.
15-minute AMRAP:
200-meter farmer carry (35/25 lb.)
100-foot dumbbell lunge
*Complete 15/10-calorie bike each time you set the dumbbells down
For time:
Run 400 meters
21 toes-to-bars
Run 400 meters
15 toes-to-bars
Run 400 meters
9 toes-to-bars
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The #800gChallenge starts in one week! Are you registered?
WHAT IS IT?
The #800g Challenge was designed by OptimizeMe Nutrition. Eat 800 grams of fruits and/or vegetables, by weight, per day.
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Here’s a one-sheet with all the rules. Want to know more? Read more here.
The cost is $25. Register here.
Workout
“Diane”
21-15-9 reps for time of:
Deadlift (225/155 lb)
Handstand push-ups
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Congrats to Rob, Cody and Tom!
Tom placed in the top 10% (men 35-39), Cody placed in the top 8% (women 40-44), and Rob placed in the top 3% (men 35-39) worldwide. They have all earned the opportunity to compete in Quarterfinals. Great work!
Workout
Three supersets for load and time:
For load:
Bench press
15-15-15*
*Immediately after each set, complete 30/24 cal bike erg for time.
Rest as needed between supersets.
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Congrats to Silvia!
Over the next couple weeks, we’ll acknowledge our Quarterfinals qualifiers.
First up is Silvia. Silvia placed in the top 22% worldwide in her divison (women 40-44) and has earned the opportunity to compete in Quarterfinals. Amazing!
Rest day or make-up day
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Congratulations on Completing the 2024 Open!
Huge congrats to everyone that took part in the 2024 Open. We had 52 athletes register, and we are so proud of your efforts!
This year we had 15 athletes qualify for the next round of competition — Quarterfinals! Pass along your congratulations when you see them in the gym.
Ruti Golderg
Angel Forbes
Silvia McLeod
Olivia Cheriton
Kim Babson-Roth
Cody Jussel
Laurie Galassi
Leah Polaski
Matthew Sutton
Brett Dahlberg
Steven Talbot
Joe Barsi
Tom Roth
Lucas Zepeda
Rob Miller
Workout
For time:
24 power cleans (135/95 lb)
8 muscle-ups
200m run
16 power cleans (135/95 lb)
4 muscle-ups
200m run
8 power cleans (135/95 lb)
2 muscle-ups
200m run
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Recipe of the Month
Nathan's Favorite Slow Cooker Short Ribs
Ingredients
2 tbsp. smoky spice blend (see below)
2-3 lbs. bone-in beef short ribs
1 tbsp. coconut oil
1 15 oz. can plain tomato sauce
1/2 cup balsamic vinegar
4 whole dried dates
6 cloves garlic, smashed
Smoky Spice Blend (yield: 5 tbsp.)
1 tbsp. chipotle powder
1 tbsp. smoked paprika
1 tbsp. onion powder
1/2 tbsp. cinnamon
1 tbsp. sea salt
1/2 tbsp. black pepper
Directions
Rub smoky spice blend into the short ribs.
Melt the coconut oil in large skillet over medium-high heat, and sear the short ribs 1-2 minutes per side or until slightly browned.
Place the short ribs, tomato sauce, balsamic vinegar, and garlic in slow cooker. Cover and cook on low for 4-6 hours or until the meat is tender enough to fall apart with a fork.
Shred the meat off the bones and eat.
*Great alongside sweet potatoes and a simple green salad.
