Where – CF Atlanta

When – Saturday, May 19th – 10a-4p

Donation Suggested – $15 (don’t let this deter you from coming if money is an issue or keep you from giving more than the suggested amount. It’s just a suggestion.)

WODs – workout details:

RX:
3 Minute AMRAP of:
Ground to Overhead (#155/#105)
… -if snatching you may power snatch
-if doing a clean and jerk, you must do a squat clean (or a power clean followed by a front squat) and then however you choose to get the bar from the rack to overhead.

Rest 1 minute

200 m sandbag run (appx 75 lbs for men/45 lbs for women)
5 bar touching burpees (touching the bars in the pull up station. No height adjustments of the bar made for competitor’s height.)
10 pull ups (chin over bar)
15 hand release push ups
20 double unders
25 wall balls (12 ft for men/10 ft for women; 20 lbs/14 lbs)
20 double unders
15 hrpu’s
10 pull ups
5 bar touching burpees
200 m sandbag run

Each completed rep of the AMRAP will count as a 4 second deduction off of your total time for the chipper. Fastest time wins!

(scaled competitors will use #95/65 for the AMRAP and will get a 2 second deduction off of the chipper. In the chipper, the sandbags will be lighter and the wallballs will be 10 ft for men and 9 ft for women. double unders will have an option if you cannot complete them)

Prizes – Gift packs for Urban PL8
One and a half hour sports massage sessions with Brian Fox
Cryo-therapy treatments at IceBox Cryotherapy (imagine getting the effects of an ice bath in 3 minutes)
a set of rings from Mojo Gym Gear
Gift packs from Vita Coco

Open invitation to all. Bring your friends/family.  It’s for a great cause!!! Please let Bethany, Dani or Jim know if you would like to participate! Hope to see you there!!

Please follow this link for more information and to see coach Glassman’s vision for Crossfit in Africa:
http://media.crossfit.com/cf-video/africashort.mov

Mobility: Int Rot Bar

10min AMRAP:
Max Reps KB Snatch (#53/#35)

5min AMRPAP:
Max Reps Ring Dips

For Time:
100 Hollow Rocks

Mob: Dip Bar PNF

We will also be sticking around afterwards for a cookout! So, come on out for a great cause and stay for some fun!

Memorial Day Hours (Monday, May 28th):

Grant Park – 12p-3p
Alpharetta – CLOSED

Mob: Rack and OH Band (before), lax ball labrum

Kettlebell Swings 53/35

Box Jumps 24/20

Toes to Bar

Row (cal)

MOB: Roll something funky

Please let Bethany or Dani know if you are interested in participating.

WOD 1:

12 min AMRAP

Wall Balls, 20/14

Partner A: runs 1/4 mile while….
Partner B: performs max Wall Balls
-when Partner A returns they then perform max Wall Balls (adding to whatever # partner A got to)
while partner B runs 1/4 mile

….rest 10 minutes….

WOD 2:
Partner A goes through the 3 movements of the AMRAP while partner B is resting, once Partner A completes the 3 movements (21 reps) they rest while Partner B goes through (alternating AMRAP)

12 min AMRAP:
5 Thrusters, 100/70
7 Pullups
9 Burpees (with a jump onto a 45lb plate)

Mob: Super Couch

Then

12 Minute AMRAP

3 Snatches (any style) 135/95#

20 Double Unders

MOB: OH Band

I love trying to eat 5 times a day.  It’s definitely a switch from my previous routine of skipping meals and drinking instant coffee!  Being prepared is a key component in a healthy diet.  Today, for example, I grilled up an entire package of lean chicken tenderloins, six pork chops and some  ground beef so our meals between the kid’s ball games this week can be ready in a flash (and I only have to clean the kitchen once)!  I also got to take some food to my parents as a welcome home to my mom who just flew in from Seoul.

Snacks need to be planned ahead of time too.  I would love to hear some suggestions what my fellow athletes-in-training love to eat!  When the kids come home from school they are hungry and I have found it is a great time to give them something extra healthy!   Pistachios, berries and watermelon are always a hit, but the favorite around my house is somewhat of a surprise: KALE!

Kale chips are so easy to make and you can season them with anything that fits in your diet.  For the kids, I combine a pinch of sea salt and stevia mixed on an entire bunch of kale and it tastes (to us) like a Pringles Potato chip – Paleo Style.  Since many athletes avoid all sweeteners – just season as you like.  I have experimented with Cumin, nutmeg and cayenne and cinnamon.  The point is it is just a fun way to eat a bitter leaf you might not otherwise enjoy.

A lot of people drizzle or spray olive oil on the kale – but it takes longer to get crispy that way and I don’t think it tastes better.    We just wash it and bake in an oven at 200 degrees. Or, if you have an Excaliber dehydrator or dehydrator with a temperature control, set it to 105 degrees and let dry overnight.   In the past, I always bought the giant kale leaves which are very fun to eat… However, the lazy-lousy-cook in me also likes the prewashed and precut kale that comes in 1 lb. bags!  As an added bonus, they are already bite sized so there is less mess when taking crunchy bites!

This recipe isn’t just for the kids – but you will feel like one when you taste it!

Paleo Chips – Kale

Wash kale and pat dry

Sprinkle with seasoning (I use a pinch of  ½ t sea salt and ½ t stevia mixed)

Bake in an oven on 200 degrees until crispy

As my Jamaican waiter Patrick (at Coral Gardens in Turks and Caicos ) says,

“TELL ME IF YOU LOVE IT”!