Oct 30, 2010 111
Crossfit=Being Prepared for the Zombie Apocalypse!
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner…-ZombieFit
Make up WOD from Monday or Tuesday, work on weaknesses, and/or do Core/Lower Back work
Skill work (practice): Ring Dips
3 Rounds for time of:
10 Push Press (115/75)
20 Walking Lunges
25 Knees to Elbows
Oct 29, 2010 137
“Team Murphy”
In teams of two complete the following, one person working at a time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Oct 28, 2010 19
Back Squat, 10×2 (65% of 1RM)
1 minute plank hold/rest 1 minute/1 minute plank hold
AMRAP 8 minutes
7 wall balls
3 power cleans (185/95)
Interview with Austin Malleolo at the CrossFit/USAW Weightlifting Openby Again Faster Equipment
Oct 27, 2010 129
Bench Press, 1 RM
Core – Leg Raises, 2×10-12
Row 2,000 meters for time
Do you have a CrossFit Food Log on the boards yet? Are you on the CrossFit boards!? Sign up here and start your food log!
A Love Letter from KTo<3
Dear Tribe Loves,
You guys rock! That being said, if you are leaving cups/water bottles/ utensils/ rubber containers/ your worries/ your dreams/ in the sink at Tribe PLEASE put them on the DRYING RACK... or else I’m gonna finnnnnd you.
Yours in Fitness & Four Lokos,
KTo
Oct 26, 2010 120
Make up WOD from Monday or Tuesday, work on weaknesses, and/or do Core/Lower Back work
core – 50 ABMAT sit ups
For time:
800 meter run
21 Front Squat (115/75)
400 meter run
15 Front Squats (115/75)
200 meter run
9 front squats (115/75)
Mini Quiche Recipe!
These are great to make a bunch of and eat during the week!
Ingredients:
A dozen eggs
Chopped vegetablesSalsa
Chopped cooked meat
Splash of water (for fluffiness)
Salt & PepperYou’ll also need:
A pitcher
A non-stick muffin tinPreheat oven to 350 degrees
Chop a variety of vegetables such as spinach, broccoli, asparagus, roasted red peppers, mushrooms, sundried tomatoes, etc. Anything you have on hand will work.
If you choose to use meat, such as bacon, cook it first.
Break the eggs into a pitcher. Add a splash of water and season with salt and pepper. Mix well.
Pour a small amount of the egg mixture into the muffin tin (fill each about 1/3 full). Sprinkle the meat and vegetables of your choice into the tin and then cover with more egg mixture.
Cook for 15-20 minutes and then let them rest for 5 minutes before removing from the tin.
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This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
