WOD:

15 rounds

Sprint 20 secs Rest 40 secs (Score is max distance covered)

WOD:

15 rounds

Sprint 20 secs Rest 40 secs (Score is max distance covered)

Don’t forget Fight Gone Bad September 25th at the Epicenter!

Doug E. Fresh and Brandon carrying some weight

"Works for Duke Basketball"

Lining a sidewalk next to Cameron Indoor Stadium is a series of signs.  This sign works for the High School Program…first comes commitment…(the results follow).  Great start to the High School program folks – keep the ‘commitment’!

Ehhh... not quite the same. But similar.

It’s a brand new month for Ultimate CrossFit Bootcamp. We welcomed some new faces – as well as some familiar ones – this morning. Great to have you all. Get ready for a great September Session.

Remember to stretch again today. Especially if you haven’t been very active recently. Drink plenty of water. Start really looking at what you eat. And log what you’re eating in your book. Bring that book with you each morning and we’ll go over it and see how you’re doing. Click on this here Nutrition link to download a handy dandy little document that will help you with what foods are good, some that are bad, and how to put together some of those good foods to optimize your nutrition. Protein, good carbs and some fat.

Pay attention to this here blog in the coming weeks. Plenty of good, pertinent, sometimes entertaining dicussion and information.

See you guys back dark ‘n early tomorrow. Hit us up on Facebook.

Today’s Topic: music in your workouts. Yay or Nay? If so, what do you like to sweat to? Speak your mind in the comments section.

Tuesday’s Workout // PT Test: 800m Run.  Max push ups, 1 minute. Max sit ups, 1 minute. Max Tricep Dips, 1 minute. Max Air Squats, 1 minute. Max plank hold.

Snatch (squat), 1 rep on the minute for 12 minutes

Clean (squat) and Jerk, 1 rep on the minute for 12 minutes

Snatch (squat), 1 rep on the minute for 12 minutes

Clean (squat) and Jerk, 1 rep on the minute for 12 minutes

Andrea has really been giving it her all in the gym lately, and you can definitely see the results.

Cover as much distance as possible.  Max effort!

Mario will be moving to Texas soon…we’ll miss you!!

Elana's Simple Bread

Happy Labor Day! Here’s another fun treat where I use my big bag o’ almond flour!!

Paleo French Toast – from Elana’s!

Elana’s Scrumptious Sandwich Bread, cut into 1.5″-2″ slices

Ingredients:
4 Dates
2 Eggs
1/4 Coconut Milk (I like Thai Kitchen’s Organic)
1/2 T. Pure Vanilla Extract
1/2 T. Cinnamon
1 T. Grapeseed Oil, for grilling

Directions:

Mix all of the ingredients (except for oil) in a blender, until smooth. Pour wet mixture into a large bowl of shallow baking dish. Soak bread in the mixture for approximately five minute and then flip. Soak on the second side for another 10 minutes of so…to really get the custard absorbed.

*Heat the canola oil on a griddle or heavy-bottom pan over medium heat. Cook on first side for 5-7 minutes and then flip. Cook for another 7-10 minutes, until golden brown and cooked through.

I put a lid on my french toast as I cooked the second side.

*You can also bake this french toast at 350F, for 20-25 minutes.
I served this with 100% Pure, Organic Maple Syrup. It would also be great with chopped pecans, bananas, and a dollop of whipped coconut milk w/vanilla.

1 mile Run

50 Wall balls (20/14)

15 Thrusters (95/65)

15 Pull ups

9 HSPU

30 Box Jumps (24/20)

400 m Run

21 KB Swings (1.5/1)

12 Pull ups

50 Pushups

50 Sit ups

5 Pull ups

10 Pushups

15 Squats