Serving Beaufort, Port Royal, Ladys Island and surrounding areas. Our workouts scale to any ability level, so wherever you are starting from you can jump right in. Whether you are police, fire, military, soccer mom, grandparent, or elite athlete, CrossFit Beaufort can help you reach your fitness goals.
A cold soup is a good starter for dinner in the warmer weather. This recipe uses an interesting combination of peaches and tomatoes. It only takes about fifteen minutes to make this gazpacho. Pack it up and bring it to the beach or a barbeque.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
I talked to the G-man yesterday and he said he has no plans for burpees the rest of the week. After Monday's and Tuesday's version, today's should be a breeze. He assured me there was no need to worry about burpee broad jumps, inverted burpees, burpee wallballs, lateral-jump burpees, tuck-jump burpees, one-arm burpees, dumbbell burpees, muscle-ups burpees, etc., etc, being programmed. Since there is a probability that burpees will be programmed during the Open Sectionals, he won't make any promises about next week.
5:00 Double Under practice
deadlift warm-up w/light weight
MOD (after the WOD today)
Dips, dips and more dips. Box or bench or rings
If you have ring dips, superset with box or bench to failure
Great job everybody on their 5k / 8k this past Saturday. A big shout out to Maureen for finishing in 2nd place in her class during the 8k, Terri for completing her first 5k, Betsy for running her 5k non-stop, and Daniel for running shotgun!!
Check out some of the pics below the WOD
3x10 Back Extensions
3x10 GHD Sit-ups
3x10 Shoulder Press (empty bar)
MOD Handstand Push-ups 3-3-3-3-3-3-3
5 rounds for time of:
10 Deadlifts, men bdwt/women 80% 10 Burpee Pull-ups 10 KB Swings, 70/44#
scaling options, use one or more of the following:
10 burpees + 10 pull-ups
kb swings to russian style
This is a great meal that was recommended by Rudy, a member of CrossFit Beaufort. I made it for our lunch today with the apples and no cheese, and put it on top of salad greens with a cider vinegar and olive oil dressing. If you are adding the avocado, squeeze a little lemon or lime on it so that it doesn’t turn brown. Double or triple the recipe and divide into containers for other quick meals during the week. The recipe is on my Make Mine Paleo blog.
Congratulations to everyone who ran the 5K and 8K Twilight Run yesterday. Paleo oysters and chicken, along with a little beverage made for a fun evening!
Crossfit Beaufort will be opting-in each week to participate in this year's Sectional's Open. We will be scheduling the weekly WOD on Thursday each week as our daily WOD. We will also validate performances on Saturdays at 11:00 a.m. for members and for non-members.
To participate, go the CrossFit Games website http://games.crossfit.com/ and register as an athlete. The cost is only $10 and it covers you for all 6 weeks of WODs. Since we are scheduling the WOD every Thursday anyway, you might as well as sign-up. Results will be posted in real time on the Leadersboard, so it should be pretty cool. This will allow to see how you stack up against the rest of the world. Once you sign up, make sure you choose CrossFit Beaufort as your team.
Week #1 WOD Complete as many rounds as possible in 10 minutes of: 30 Double Unders
15 Power Snatches, 75/55
I know we just did power snatches, but consider those practice
The CrossFit Games Open begin on Tuesday and we are registered to validate performances for more info click on the CrossFit Open 2011 page at the top of the website.
Patti working hard during last week's hang power cleans!
2 rounds of:
10 DB thrusters (light weight)
10 KB Swings (light weight)
10 GHD or Ab-mat sit-ups
With a continously running clock complete the following on the minute:
9 Air Squats
then max reps of Thrusters for the remaining of the minute
Choose any weight you want for the Thrusters, your score is total amount of weight lifted during all 10 rounds (total reps x weight = score)
Here’s a trio of dips that you can serve at your next spring barbeque or party. Serve with some cut-up vegetables and chips or crackers for your non-paleo friends. These recipes were modified from several that I found on foodnetwork.com.
Guacamole Dip – creamy and nicely seasoned with cumin and garlic Nutty Red Pepper Dip – a blend of walnuts and roasted red peppers Chipotle Eggplant Dip – grilled eggplant with chipotle peppers and adobo sauce
Enjoy the rest of your weekend, and check out “Make Mine Paleo” by clicking here for these recipes and others that can help you plan your Sunday night dinner.
Many of you may not know that today is our programmers birthday. The G-man is excited to share this date with one of his mentor's, Chuck Norris, and is hoping everybody enjoys his birthday WOD. (yes he knows this is the 3rd AMRAP in row. That's what makes him so loveable).