20 Wall Ball Sit Ups

15 Med Ball Box Jumps

10 Med Ball Half Moons

5 Med Ball Ninja Roll-Ups

Then, as a group….

400 M Run with that dang Med Ball!!!!!


4 rounds:

Overhead lunges with plate down and back (red line to red line)

5 Jumping Hurdle Squats

10 Pull ups

20 ab mats/ GHD sit ups for Adv. only

A big AWESOME JOB to Joe who came in this morning and dominated at the 5k row…sheesh! Joe finished in 18:18, the fastest time we’ve seen for that row! Let me try and quote what Kyle said as soon as I informed him someone beat his team. “Ahh, are you kidding me? Gosh dang it, now I have to do that again! Man, Joe’s a stud!” :-) Way to go Joe, that is no easy feat especially doing it by yourself!

Well, the recipe idea for today is in lieu of Halloween! I’m sure a lot of you have Halloween parties to go to or are hosting, and it’s probably going to be a little hard to figure out what to bring or what will work! Here are a couple Halloween ideas that we can eat! Make sure you bring something with you because I can almost guarantee most places will probably not have something to accommodate our guidelines!

Weiner Worm Recipe:

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000000347714 (It’ll probably be a little harder to find a “weiner” that will work, but I’m sure there is something that will work!

Olive Spiders:


Halloween Brain Dip:

http://www.food.com/recipe/halloween-brain-dip-262423 – substitute the vegetable dip for guacomole! YUM!! And that’d look like the inside of brains, right??

Have a great Halloween. Don’t eat too much candy! :-)

Time to learn a new skill!!!

Focus: Kettle Bell Snatches


WOD: 750m Row

4 rounds of:

-15 V-Ups

– 10 one arm kettle bell swings each arm

– 5 gassers

– 10 ring dips

Row 750m

Ring Dips and Snatches! | Cascade CrossFit

Ring Dips and Snatches! | Cascade CrossFit

So, you’re probably looking at the snatch like what the heck?! For some of you, you may be excited for the thought to work on an Olympic move, but others may be intimidated or wondering why is something like this important if I don’t want to be like some crazy huge Olympic Lifter. I know I was at least really intimidated by it, partly because it’s super complicated and difficult to learn. For some, it can take years to learn, no joke. The snatch is an awesome movement because it works everything in your body from calf to traps. This will help core strength, help you become fast, explosive, more flexible, and, of course, it’s functional!!

Coach Burgener of CrossFit is like the father of Olympic lifting in the CrossFit world. He’s amazing. I am posting what’s called “Burgener’s Warm up” so you can see the progression of the move. Like I mentioned, it’s very complex and almost impossible to get right off the bat. This will move you through each important step you know what to think about and really work on. We’re going to start working on these a little more often because they are such an awesome move. So, feel free to go to this article to check it out, and I’ll also post all the progression videos below! These videos are with the use of the barbell, but it directly transfers to using other equipment like the kettle bell.

http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf (PDF file of Burgener’s Warm up)

Step 1: Down up

Step 2: High Elbows

Step 3: Muscle Snatch

Step 4: Lands

Step 5: Snatch Drop

Step 6: Hang Power Snatch

Step 7: Putting it all together

Additionally, I had my first “Paleo Latte” today! I was so excited to have a latte that I don’t even think I really missed my pumpkin spice sweet goodness. At PCC, they offer the choice of unsweetened almond milk, which I was pretty excited about. So, if you’re really wanting your coffee, but just can’t go with out the “cream”, try using unsweetened almond milk or coconut milk. I know this is a really basic idea, but I didn’t even think about until someone mentioned it to me.

For today, here is a little dessert recipe that I found. It hasn’t been tested yet (which I will be sure to do within the next couple days) but I thought I’d post it anyway. I’m not going to lie, Kyle and I were pretty excited after we tried Sarah’s Apple Crisp recipe for a little “dessert”. Sure, it wasn’t exactly the real thing, but it definitely reminded us of it and was pretty darn because it does remind you of the real thing. Plus, it’s sweet and savory and kind of just hits the spot rather than eating another apple for dessert. So, I was on the look out for other ideas so we don’t get sick of apples.

Blueberry or Cranberry Snow Cookies/Scones

– 4 apples
– 3 carrots
– 2 cups pitted dates (packed)
– 4 cups soaked almonds
– 1/2 cup Pure Joy Coconut Oil (softened but not completely melted)
– 3 cups raisins
– 4 cups shredded unsweetened coconut
– 3 cups soaked walnuts or pecans (dehydrate them ahead of time for best results)
– 2 cups blueberries or cranberries (frozen work well)
– 2 cups golden flax seeds ground into meal
– 1 tsp. sea salt
– 3/4 tsp. stevia powder (optional, found in supplement section)…obviously, we can’t do this optional step.
– 2 cups dried apples chopped fine in a food processor

Place the apples, carrots, almonds, and dates in a food processor or run through a Champion juicer alternating the wet items with the nuts and dates (very important). Mix all the ingredients together in a bowl.  Shape into 2 oz. round cookies or 4 oz. scones using a 1/4 or 1/2 measuring cup.  Dehydrate at 105 degrees until desired consistency (approximately 8 hours). Refrigerated if you are keeping them more than 4 days.  Makes 60 cookies or 30 scones

Great job everyone on the 5k row yesterday. Not an easy feat, and, seriously, you all were awesome! Colette beat her last time by like a minute and a half….Sue (who’s only been coming for like two weeks) decided to just bust it out and do the whole 5k rather than a 3k or 4k. Love the determination! Great job and expect to start seeing some more running now that the weather has turned!! :-)


5 x 5 Deadlifts

7 Rounds:

10 knees to elbows

15 wall balls

I just wanted to quickly mention about the Level 1 Certification that Kyle O., Cody, and I attended this weekend. Let me tell you…what incredible stuff! Never before have I seen a squat or push press or overhead squat so brutally analyzed. Judging from the extreme soreness I have from being compeltely critiqued into the correct form, it reinforces the HUGE importance on correct form. It makes me excited to bring that back to our gym, because only when your form is correct will you be able to do more weight, more reps, and in less time. Does it mean that maybe we have to take a step back and do less weight? Definitely! And is that OK? OF COURSE! It is so easy to get in here and want to do the prescribed weight, or just want to bust it out to get the fastest time, but if we don’t go back to the basics, we’ll never be able to release that huge potential that will make you that much better. We want to train at a level where we are not getting a 100% of the reps absolutely perfect (meaning it is way too easy for you), not training where 40% of the reps are good (chances are it’s way too hard for you), but at a level more like 80% so we’re getting it down, but we still have work to do. I can’t emphasize how important this is.

The certification course gave us that much more insight on CrossFit and made us that much more excited to get you all where you want to be. I have to say, you all are a part of an incredible fitness program. All the movements we do in here have an application to real life and will only make you stronger in all you do. What I love about CrossFit is that we “specialize in not specializing”. This is the most vast and all encompassing fitness program, which is what life is all about. I mean no offense, but who cares if you can run 24 miles, but can barely pick up your grandchild because you don’t have the strength. Or rather, who cares if your body is insanely muscular and you can lift 700lbs, but, go on a hike and you’re huffing it by the first 1/8th of a mile. And thinking about working out at a regular gym, what is the application of a leg curl? Nothing, well, OK, maybe to have a nice looking hamstring. But, what fitness is truly about it is being able to apply it in real life.

I know that I’m really excited for you all. You’re a step above. CrossFit is not easy and it takes courage to do a program like this. Keep it up. You guys are awesome and remember that we are always here to support you!

We want to thank Colette for the recipe idea today. It is her family’s favorite spaghetti sauce recipe! Kyle and I really have come to love this meal. It’s so quick and easy and a perfect way to get those veggies and protein. Even if your not on the challenge, I would suggest you to try it and I can almost guarantee you won’t miss those noodles!

Spaghetti Sauce

Colette’s Spaghetti Sauce

Marinara Sauce

4 carrot’s – finely chopped

1 onion – finely chopped

1/3 cup salad oil (even a little less)

1 16 oz. Can diced tomatoes

1 can tomato sauce (I eyeball this one and sometimes add more)

6 garlic cloves – minced

2 T. dried basil

1 T. dried oregano

2 t. salt

1 t. pepper (I often don’t even add this)

Heat oil in large pot over medium heat.  Cook garlic, onions, and carrots, stirring occasionally until soft but not crumbling.  Stir in remaining ingredients.  Bring to boil.  Reduce heat and let simmer, uncovered, for about 1 ½ hours. (I usually stop after about an hour).

Meat for sauce

¼ lb. Ground beef (I usually turkey)

¼ lb. Ground Italian sausage

1 onion

Brown all above ingredients together.


Add meat to Marinara sauce.  I usually quadruple the recipe so I can use 1 lb. Each of the meats.  When I do this, I haven’t increased the onions with the meat at all.  Just seems to much but I do use a large one.