4/19/13 Visitors week at AllStar!

-Written by KC

Home school group visits our box to see what CrossFit Kids is all about!

Devin Lopez from CrossFit Los Gatos visits with his mom shown here working on the Snatch. 

Devin performes the heaviest Snatch ever lifted in AllStar 225#!

Maleah's little brother performing Box Jumps for the first time like a BIG boy in CrossFit Kids!

Paleo Potluck with outstanding food! Lisa T. brought these mini-paleo burgers so tasty and cute to!

Here's the recipes Lisa brought and a note from her:

I have a hard time putting exact temp/time when making nut products cuz they can burn so easily. I like to do different sized things too, so that can influence temp/time. Find whatever works for the thing you're making.

Basic Muffin Mix  300-325 oven, 20-30 minutes, lightly oiled pan

Mix together: 2 c almond flour, 1 round tsp. baking soda, pinch sea salt
Add to flour mix: 2 eggs, 1/2 c melted coconut butter, optional- honey to taste

Muffins: Roll into balls & put in muffin tin
Cookies: Roll into balls & press to 1/2" thick on a cookie sheet

Savory Muffins/Buns: add onion & garlic powder
Mock Oatmeal Cookies: add 1/2 to 1 c well chopped pecans, 1 Tbls cinnamon, 1/2 c raisins, optional- applesauce
Chocolate Cherry Drops: use coconut oil instead of coconut butter, add 1/2 c cocoa powder, roll dough around one thawed whole cherry (I use the Costco organic frozen cherries and I put the cookies into a mini muffin tin)

 Sandra Martin's Paleo recipes can be found HERE, including the no-bake sticky berry bars she brough to the potluck!

Workout of the Day

Warm Up:

5 Rounds

2 Jingle Jangles

5 Squats

5 Sit Ups

Strength: Courtesy OutlawWay.com

1a) 7X3 Deadlifts -heaviest possible for last 3-4 sets, rest exactly 60 seconds.

1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.

Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.

Conditioning (2 parts)

Part 1-

5 rounds for time of:

25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.