7/21/13 Muscle Ups, Mamas, and Masa's

-Written by KC

What do you need to learn but won't admit to?

Mmmmmm....

Lots of info here after the weekend so take some time and join me for this post!

FIRST, as most of you know we follow the Outlaw Way as KC's remote coach works with Outlaw therefore she's heavily influenced by their coaching and programming. The Outlaw Way is having Spencer Arnold develop a routine and daily programming for folks who want to train for Olympic Weightlifting meets only, specifically. Anyone at our box who's interested in competing in USAW meets in Honolulu or elsewhere, might benefit from checking out a 4 week training cycle that started today. Feel free to come in during Open Gym time, or multiple sessions at the box to follow this cycle. Come talk to me so I can help support you in this! Find this cycle HERE!

Sunday Olympic Weightlifting Club

Workout of the Day

Warm Up: 

Jump Shrug x5
High Pull x5
Muscle Snatch x5
Drop Snatch To Power Position x5
Overhead Squat x5
Sotts Press x5
Duck Walk: 5 steps forward and backward
Tall Snatch x5

Barbell: 20 min. to establish a 1RM Snatch

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

THEN: 4 Rounds with a 2:30 min running clock

500m Row

Max Reps Toes to Bar

Rest 1:00

Loving the Rain AND the Run

We ended the week with some rain outback, which sparked some special running with the CrossFit KIDS! Karyn and Rebekah both brought their beautiful girls into the box and they ended up loving the rain AND the RUN as the girls took off with their mom's for multiple 400m runs! See pic blow

Sweet Potato Fries!

Cindy made some for me a couple weeks ago, and I just couldn't get them out of my mind! So I decided to make a batch for the weekend and it really treated me right! Here's how:

Take 2-4 yams and cut in 2 inch lengths and thin

Make a mixture of about 1/2 cup olive oil, 1/2 to 1 tablespoon of the following:

garlic powder

salt (I used applewood smoked sea salt!)

chili powder

mesquite seasoning

Onion Powder

Bake at 400 degrees for about 40 min, turning once. 

They will be soft but SO ONO! And they keep well in the fridge as a grab and go snack! Go for it! Perfect post WOD carbs!

Below: NEW SAIMIN TRUCK by  our friend Bryce Velez, shows up at Church row and the Wednesday Farmers Market at Pukalani Stables. YOU CAN GET SAIMIN WITHOUT THE NOODLES ITS SUPER GOOD!!!

I did send this out through email, but in case you are the person that deletes my emails without looking at them (shame on you!) I wanted to let everyone know about this wonderful seminar coming to Hilo!!! I'm registered, are you? The Explosive Seminar!

The Explosive Seminar from Ryan Moody on Vimeo.

 

The Explosive Seminar from Ryan Moody on Vimeo.

Register HERE only 50 spots available! It will liekly sell out.

Hope to see you all there! Thanks ya'll!