I have a nice long list for jump ropes. I'll be ordering Friday and they should be in next week on Tuesday or Wednesday. We're working out the details of our paleo challenge and are planning on kicking it off next Saturday. It will be a six week challenge so if you plan on participating plan on lots of binge eating on the sweets this week!!! Thanks Alli for covering classes Tues. and Thurs. nights, I loved the extra time with Bobbie and the kids! Have fun in Cali with Shauna.
WOD
15 SDHP 95/65
200 Jump Rope Singles
Rest 2:00
3 Rounds
then rest 5 min. and do the following
30 sec. work followed by 30 sec. rest for 4 rounds:
Squat Jumps
Mt. Climbers
Matt Mortensen working his TGU's. Matt is a perfect example of what Crossfit is all about. He trains hard, brings energy to every class but is always the first one to welcome new clients and make them feel a part of the Ute CrossFit family. Matt has also dropped from roughly 265# to 230# since last summer and is 4 days into a strict paleo diet! He'll be getting certified in April and we can't wait to welcome him as a new trainer at Ute CrossFit. In the meantime he may be coaching some classes as an intern from time to time.
for loads:
A. Power Snatch Cluster - 1.1.1 x 7; rest 3 min
---3 Rep Max - 145#
B. 16" Close Grip Bench Press - build to a 1RM; rest as needed
---1 Rep Max - 200#
C. GHD Sit Ups - 20 reps x 5 sets; rest 30 sec
(rest exactly 10 sec b/t attempts in A; 3 reps per set)
Posted by: Dan Lindahl | March 11, 2010 at 09:58 PM
Hey everyone I mentioned an NCAA tourney pool to tommy. I figured we could do a 10 buy in. I can handle the brackets through espn.com. Whoever is interested shoot me an email to bryandalton@gmail.com. Should be a ton of fun and a pretty god sized pool if we can get a bunch of people. Non crossfit friends are welcome too. Let me know soon so we can get it all set up.
Thanks,
Bryan
Posted by: Bryan Dalton | March 11, 2010 at 11:50 PM
Good job Matt. How is the Paleo treating you after 4-5 days? Have the hot flashes subsided? :-)
Posted by: byron | March 12, 2010 at 07:35 AM
Hot Flashes have subsided... It's all about the coconut milk! I made an amazing paleo dish the other night...
4 cups chopped Kale, one can coconut milk, 1/2 cup chopped walnuts, 4 tbs curry powder, 2 tsp cinnamin, 1 tsp ground ginger, agave nectar 4 tbs, 2 chicken breasts chopped, 1/3 cup raisins, 1 cup chopped brocolli
sautee kale, nuts, raisins, brocolli, chicken, in lightly covered pan of olive oil until veggies are steames and soft. Cook sauce seperate for 5 min on med to low and mix spices and agave with coconut milk.
combine ingredients and heat for 5 min and it will be ready.
it is amazing!
Posted by: Matt Mortensen | March 12, 2010 at 08:56 AM
cool- i have some extra venison steaks if you or anyone else wants some lean meat. they are great after you marinade them for an hour or two- deer or elk burger also makes the best taco meat.
cheers.. i am getting hungry.
Posted by: byron | March 12, 2010 at 09:57 AM
I hope you saved some leftovers matt and that wasn't all one meal!!! Sounds yummy.
Posted by: Tommy | March 12, 2010 at 11:35 AM
Byron, the Hackenbrucks are always in the market for free venison.
Posted by: Tommy | March 12, 2010 at 11:36 AM
Me too! I love free Venison! And no Tommy I didn't eat it all myself! Amber helped and I was able to have enough over the past two days to throw into my morning omelets! So good!
Posted by: Matt Mortensen | March 12, 2010 at 12:43 PM
To clarify... the picture is me sitting at 245 lbs doing a Turkish Get-up with 105# right arm (dominant arm). currently I am hovering around 230 and I can do a Turkish Get-up with 115# left arm. Crossfit rocks!
Posted by: Matt Mortensen | March 12, 2010 at 12:54 PM
sounds good. i will bring some in on Monday.
Posted by: byron | March 12, 2010 at 12:56 PM
Jump Ropes have been ordered and should be in Wed.
Posted by: Tommy | March 12, 2010 at 02:21 PM
Tommy, this WOD today looks like some Invictus business. Trying some of their programming?
Posted by: Shea Craig | March 12, 2010 at 06:14 PM
Never seen their programming. Just some interval work to up the volume and keep power output high.
Posted by: Tommy | March 12, 2010 at 06:40 PM
Well it certainly worked-the mountain climbers to plank holds were killing me.
Yeah-I follow Invictus' WOD's just for inspiration in my own programming. They tend to do multi-part workouts like this, frequently with the first half involving one of the heavy lifts and the second part being short but brutal. It's very different from the mainsite, so kind of cool to keep an eye on.
Posted by: Shea Craig | March 12, 2010 at 06:55 PM
Nice work Matt!! You will make a great trainer.
Posted by: Lindsay | March 15, 2010 at 08:53 AM