A little different WOD today for all of us and everyone did awesome!!!  Ryan Lenihan did a stinken’ plank for 10:10…stud of the night!


CrossFit Total

This is where you find your 1 rep max of:

-Back Squat

-Shoulder Press


Add the total of your max for each lift and that is your “CrossFit Total”. Completion of the rep should be legit.


1 rep max Clean and Jerk

Plank for as long as you can hold it.


Strength & Conditioning

Bench Press: 6 – 6 – 6 – 3 – 3 – 3
Squat: 6 – 6 – 6 – 3 – 3 – 3


20 Min AMRAP
15 Ring Pushups
20 Weighted Lunges
15 Supine Ring Pulls
20 Double Unders
15 Situps

10 Rounds  Guy/Girl Partners)

10- Partner med ball situps

10- Partner med ball thruster pass

10- Alternating box jump w/ med ball

1- Down and back partner side step med ball hold

Todays WOD…….

20 Min AMRAP of:

20 one arm KB swings (10 each arm)

15 Goblet Squats

10 KB sit up-get ups

5 Gassers



Strength & Conditioning WOD:

Power Cleans: 3 – 3 – 3 – 3 – 3 – 3


5 x Sprint 20 yards
5 x Sprint 15 yards
5 x Sprint 10 yards
*100% effort
*Rest 30 seconds between efforts.

Focus: Back Squat

3-3-3-3-3-3-3 (go down to box/Med ball, stop and then fire up.)

Then for time………….

100 Ab Mats

100 Push ups

*Broken up anyway you wish.

Joey squat


Strength & Conditioning WOD:

Bench Press: 6-6-6-3-3-3

Strict Press: 6-6-6-3-3-3


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Shelli gettin' down with it! | Cascade CrossFit

Shelli gettin' down with it! | Cascade CrossFit

It’s about time for some “diet” 411. How we doing?? For those of you who are on the Whole30 Challenge, how is it going?? Harder than you thought? Easier than you thought? Learning anything so far??

So, as most of you know, one of the biggest things you give up on the challenge are grains. Many people wonder why, because in conventional thought, they are emphasized as the thing we should eat the most every day for energy and what not. It’s even what I learned getting my degree in nutrition. But, the fact is…is that grains do nothing for us. Sure there is fiber and added nutrients, but that is all stuff that we can get from fruits and vegetables. Carbs such as breads, pastas, rice, etc., are all stored as fat. Not only that, but have an affect on so many other things.

Here is an excerpt from “The Primal Blueprint”, that I am reading right now. The author is Mark Sisson, who is also the author of the blog Marksdailyapple.com (a great blog to check out!). The Primal Blueprint is similar to the Paleo Diet, but not quite as strict. Reading this book has been extremely interesting and I really suggest, if you have the time, taking a peek at it to take away what you can from it. Anyway, here is a little of what he has to say on grains to help us understand more.

“While grains (and legumes) have been presented as healthy staple foods for thousands of years of civilization, our genes are maladapted to ingesting them because they elicit a high insulin response compared to the foods that have sustained human life for two million years: vegetables, fruits, nuts, seeds, and animal products. The regular pattern of stiimulatin high blood insulin levels from a diet of excessive grain and sugar products leads to difficulty burning stored body fat (hence, lifelong weight gain) and serious long-term health problems, including heart diesase and diet-related cancers.

Grains offer minimal nutritional value in comparison to Primal foods (i.e. real foods: fruits, vegetables, nuts, seeds…), ironically making grains a leading cause of nutritional deficiencies across the glove. Objectionale agents in grains compromise health mildly to severely, depending on your sensitivity. The phytates in grains can inhibit the absorption of minerals. Glutens can disturb healthy immune function and promote inflammation. Lectins can inhibit healthy gastrointestinal function. Whole grains can have a worse impact on health than refined grains in many cases due to higher levels of the aforementioned agents.”

Crazy stuff hunh?? Food for thought! Like I have said to most of you, even if you can’t do the whole challenge of giving up dairy, grains, alcohol, sweets, legumes…the one thing that I suggest is giving up grains. Just try it and see how you feel. The proof is in the pudding. :-) I think you’ll be amazed at the results.

Here is a recipe Melinda I. was so kind to pass along. The girl can cook so give it a try!! Thanks Melinda!!

1 1/2 boxes of imagine chicken broth
1-2 cups of water
1lb butternut squash cubed (Costco)
2 chicken breasts cubed
1/2 onion cut up
2-3 leaves of kale
5 carrots cut up

Throw it all on the pot simmer for about 20 minutes.

Bring you coats today…the propane has been shut off temporarily to try to figure out what that stinken’ smell is.  Sorry about the inconvenience and we are working on the problem.  The good news is that you will be warm in about five minutes of warming up:-)

Focus: 5X5 Good Mornings

Then: You and a partner (guy/girl if possible) must complete…

1:30 wall sit each and if you rest during the 1:30 you must make up the time until you reach 1:30.

Then complete 10 rounds of 250 meter row each and your rest comes while your partner is rowing.

1:30 wall sit each

* Record your total time from when the first wall sit starts!


Strength & Conditioning WOD:

Static Mobility Complex:
Hold each position for 20-30 seconds. Concentrate on 1) relaxed breathing and 2) working through each position with the goal of becoming more flexible. ½ way through each (10-15 seconds) try to go a little farther into each stretch (uncomfortable but tolerable).


50 – Thrusters (45#)
45 – Ab Mats
40 – Box Jumps
35 – Wall Balls
30 – Kettlebell Swings
25 – Air Squats
20 – Push Ups
15 – V-Ups
10 – Pull Ups
5 – Ring Dips
1 – 200 Meter Run