Recipe of the Week

Another Summer Sweet Potato Salad

There are as many ways to make a potato salad, as there are ingredients that you love. This one is a nice combination of textures and tastes. The raisins add the sweetness, the ginger adds the spice, and the celery and onion add some crunch. The salad keeps well in the refrigerator for several days, so add a scoop to your workday lunches.

For the complete recipe, go to Make Mine Paleo.

                                                                                                                                             -  Maureen

Billy doing reps with 105# during the weighted push-up WOD!!

      WOD
Team Workout
"Die by Dice"
Teams will roll a pair of dice and do the prescribed exercise for the
number rolled until reaching a score of 200 points or greater

Check out this article posted on the Affiliate page.

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9 Habits of Highly HEALTHY People!!!

Mark knock'n out some wallball sit-ups!!!

DROM
250 Row
2x10
OHS
Push-ups
Sit-ups

WOD
"Karen"
150 Wallball 20/14#

Happy Birthday Rossi from all your friends at CrossFit Beaufort.

We hope you enjoy your special day!!!

Rudy using his telekinesis power to elevate the barbell,

proves the theory "mind over matter"!!!

DROM

Samson Stretch

2x10
KB Swing (light)
DB Press (light)
Back Ext. / Good Mornings

 

WOD

GTOH

5,000# men

3,000# women

Mike and Michael Wade during the recent Spartan Race in Winnsboro!!

Great job guys!!!!

DROM

2:00 Jump Rope

2x10

Shoulder dislocates

Sit-ups

WOD

Weighted Push-ups

3 sets of max reps, rest 3:00 between sets

Then practice a new skill or work on one of  your "goats"

Please remember there is no afternoon open gym time on Tuesdays.

Starting today, we will now be offering a 1 hr. Mobility and Stretching class from 3:30-4:30 on Tuesdays. This will consist of 30 mins. mobility work led by Mike and Maureen Tefft and our stretching portion led by Gretchen Tefft. Hope to see everyone this afternoon, cause its always alot of fun!!! 

Here's a big shout out to Mike from the "G-man" wishing him a Happy #%th Birthday!! Well you figure out how old he is because the "G-man" can't count that high yet!!!!

DROM

Samson Stretch :15-:30 seconds each side

2x10

Dips (ring or box)

Wallball

Sit-ups

WOD

"Let's ask Mikey, he'll try anything"
7 HSPU
26 Ab-mat Sit-ups
53 Box Jumps 24/20"
7 HSPU's
26 KTE's

53 Box Step-ups (each leg)

7 HSPU's

26 Toes thru Rings

53 Walking Lunge (each leg)

Join Mike for his "After WOD" party of 58 Double Unders

Dave working on his pistol squats!!!

 

DROM
Samson Stretch

2x10

Shoulder Dislocates
OHS
Sit-ups

MOD

Shoulder Press

5x5

3 rounds for time of:
25 Thrusters - 95/65
25 Pull-ups
400m run

Happy Birthday to Abby and Blair from all your friends here at CrossFit Beaufort. We hope you both enjoy your special day!!!

Recipe of the Week

Okra Trio

I’m not a G.R.I.T.S. (Girl raised in the South), so I never really became a fan of southern vegetables, including okra. It could be that I had only eaten them when they were cut up and steamed, with all their slimy goodness flowing out the middle. But a couple of weeks ago, Gretchen, who is definitely a G.R.I.T.S., changed my opinion of this humble veggie. Add bacon and some other vegetables and fry them up in a pan until they become crisp-tender. No more oozing center.

Thanks, Gretchen! Go to Make Mine Paleo for her tasty recipe.

- Maureen

Basye and Rudy surveying the carnage from yesterday's 2nd heat.  It was great having Brandon from CrossFit Legacy in Ohio(bottom) and Thomas from CrossFit New England in Mass(middle) join us this week. We can't forget our very own Bruce(top) who couldn't quite dismount from the rower.

Great job guys!!!!

Team WOD
50 Front Squats 45/33#
Then load the barbell 95/63#
400m barbell carry
25 Situps
400m barbell carry
25 Lateral hops over the bar
400m barbell carry
Then unload the barbell
50 Push Press 45/33#

In teams of two, once the WOD starts the barbell can only be put down for the sit-ups and lateral hops. Any other time will result in a 5 burpee penalty for each partner, each time.

It was great meeting Daniel and Meagan from CrossFit Wilmington. They were in town visiting family and stopped by for a couple of WOD's. Great job and hope to see y'all again.

DROM
Row 250m
Jump Rope 2:00
2 x 10
Wallball (light)
Kettlebell Swing (light)

Then: Deadlift warm-up

WOD (compare to 1/24/11 & 4/25/11)
In 15:00 minutes complete the following:

15 Deadlifts, 225/155#

3 Ring Push ups

12 Deadlifts,

6 Ring Push ups

9 Deadlifts

9 Ring Push ups

6 Deadlifts

12 Ring Push ups

3 Deadlifts

15 Ring Push ups
then in the remaining time row for max distance

deadlift scaling 185/135, 135/95 or as needed
push-up scaling is regular push-ups or knee push-ups

Happy Birthday Clay from your friends here at CrossFit Beaufort. Hope you enjoy your special day!!!

Tanya hit'n the push press and deadlift during some recent WOD's. Tanya has really been working hard since joining the CrossFit Beaufort community. 

Great job Tanya!!!!!

DROM

Samson Stretch

2 x 10 of:

Shoulder Dislocates

OHS (pvc)

Good Mornings (empty bar)

MOD

Plank Hold

3 sets of max effort (record total time)

WOD(courtesy CFNE)
"Pistolbelle"

5 rounds for time of:

6 Snatches 135/95#
6 Pistols Squats (3&3)

Billy working on his WOD's "After Party", 28 back Squats @ 225#

plus 1 for good luck!!!

DROM

2 x 10 of:
Kipping Glides

Push-ups

Back Ext.

Air Squats

WOD

4 rounds for time of:

12 Pull-ups

12 Bar-facing Burpees

12 Power Cleans 95/65#

       Deb working on her back squat technique!!!

DROM
Samson Stretch
2 x 10 of:
Shoulder Dislocates
Kipping Glides
OHS (pvc)

MOD
Split Jerk
Work up to a max effort

WOD
30 KB Swings 53/35#
10 Goblet Squats 53/35#
400m Run
20KB Swings
20 Goblet Squats
400m Run
10 KB Swings
30 Goblet Squats
400m Run

Getting ready to start. I think this                                        

was the only time we were in front!                 Yep! That was quick!

 

It was a gallant effort and we all had fun!!!

DROM

Samson Stretch

Row 250

2 rounds of:

10 Dips (ring or bench)

10 Sit-ups

10 Back Ext.

MOD

10:00 to work on your Double Unders

WOD

5 rounds for time of:

Run 400m

20 Deadlift 145/95#

20 Push-ups

10 Deadlift

10 Push-ups

Recipe of the Week

Baked Ham and Egg Cups

Thanks, Jay, for suggesting this recipe! Everyone will love this easy breakfast recipe, including your kids. You only need fifteen minutes and two ingredients: ham slices and eggs.

I also posted some fun twists on this basic recipe. Go to Make Mine Paleo for all the variations.

- Maureen

The box is closed today. Come down to the waterfront and cheer us on!!!!

If you missed a WOD this week and need to hit one, 

Here are a couple to chose from!!

For Time:
Run 1 mile -- do 10 Pushups every minute

10 Rounds For Time:
10 Pushups
Run 100M

REMINDER! We will be closed tomorrow for the raft race!!!!

Also, we would like to wish Billy a Happy Birthday from all of us!!! Have a great day!!!

The "G-man" was up late last night cooking up a B-day WOD for his Dad!!!

DROM

Samson Stretch

2 rounds of:

10 Shoulder Dislocates

10 OHS

10 DB Press

10 Back Ext. / Good Mornings(empty bar)

Then:

Take several sets to warm-up to your working weights/box height for the WOD


               "Billy"
   7 rounds for time of:
15 Wallball 20/14#

  8 Box Jumps 28"/24"

  3 Back Squat 225/135#

After WOD B-day party!!

"G-man" says man up and do a back squat for every year "Billy" is old!! Post weight and reps on the board! Hint: Check the WOD

Great job everyone on a tough WOD!!!!

DROM

Row 250m
Run 250m
2 rounds of:
10 Sit-ups
10 Push-ups
10 Squats

MOD

Power Clean

(work to new PR)

WOD

Death by 10 Meters

(when you can no longer keep up, rest 2:00 and then work your way back down)

And the race is on.............

DROM
Samson Stretch

2 rounds of:

10 Lunges

10 Push-ups

10 GHD or Abmat Sit-ups

10 Good Mornings (empty barbell)
MOD
Back Squat
3-3-3-3-3

(sit in the bottom for a 3-count, do not relax)

WOD

Complete as many rounds as possible in 7:00 of:

7 Push Press 95/65#

7 Burpees
Rest 2:00 then:
Complete as many rounds as possible in 6:00 of:
6 Medball Cleans 20/14#

6 Chin-ups

Rest 2:00 then:

Complete as many reps as possible in 3:00 of:

Thruster 95/65#

(record rounds and # of Thrusters)

A little video on how I spent this past Sunday!!!!

DROM
Samson Stretch

2 rounds of:

10 Shoulder Dislocates

10 OHS

10 Good Mornings
10 Chin-ups

MOD
Handstand.......
Practice walks or holds against walls or bring your feet away from the wall and have a partner steady you

WOD (compare to 03/05/11)
800m Run
100m Farmer's Walk 90+/60+
3 Rope Climbs
Run 400m
100m Farmer's Walk
5 Rope Climbs
Run 800m
100m Farmer's Walk
3 Rope Climbs

Joshua learning the "thruster" under the watchful eye of Coach Maureen!!

DROM

2 rounds of:

Samson Stretch

10 Good Mornings (pvc)

10 Squats

10 Sit-ups

10 Kipping Glides

MOD

Shoulder Press

5-5-5-5-5

WOD

5 rounds for time of:

9 Front Squats 135/95#

15 T2B's
21 DU's

Recipe of the Week

Baked Chicken with Garlic and Lemons

Relax today and bake up a pan of roasted chicken tonight. Enjoy it for dinner and save the leftovers to make a chicken salad tomorrow. 

10 boneless skinless chicken breasts

6 boneless skinless chicken thighs (optional)

3 lemons

4 garlic cloves, cut in large pieces

3 sprigs fresh rosemary

3 sprigs fresh thyme              

Olive oil

Sea salt and pepper

Marinate chicken in enough olive oil to coat chicken. Brown chicken in a hot skillet. Transfer to an oven-proof pan. Sprinkle with salt and pepper. Add sprigs of the rosemary and thyme, and garlic.  Cut lemons in half and add to pan.

Roast chicken in a 300 degree oven for about 45 minutes or until cooked through. Squeeze the cooked lemon onto the chicken pieces.

Delicious!

Go to Make Mine Paleo for more recipes.

-Maureen

Focused and Determined!!!

DROM

2 rounds of:

Row 250m

Run 250m

WOD

"Partner Workout"

For time:

400m Run

5 Push-ups

10 Squats

15 Sit-ups

Partner "A" runs 400m while Partner "B" begins the exercises. 

When "A" returns, "B" runs 400m while "A" takes over where "B" left off.  

Repeat until both partners have run 4x400m, then add up the total number of rounds completed.

A big shout out to coach Ray Jones and Team Beaufort!!!!

Lifting under the Team Savannah banner along with Team Hinesville, they won the School-age National Weightliftng Championships Boys 13-under team title and for the fourth year in a row the Boys Overall team title.  Everyone did a great job with CJ Cummings and Michael Cohen setting new national records for the snatch, C&J, and total in their respective age/weight class.  Also Alex Silon was Best Lifter in the Boys 16-17, 85k class and Boys Best Lifter of the the entire meet.

Not pictured are Michael Cohen, William Cohen, Andrew Jezewski, Alex Silon, Tim Gurley, Dylan Williams

Two platforms running at the same time was needed to handle the 270+ lifters

DROM

2X10
Air Squats
Push-ups
Pull-ups
Sit-ups
Back Ext.

WOD
In 15:00:
Row 1000m, then complete as many rounds as possible in the remaining time of:
10 SDHP 75/53#
10 Box Steps (each leg)

Kris and Jake hitting the rings for some Muscle-ups!!!

DROM

2:00 Jump Rope

2X10

Shoulder Dislocates

OHS
Good Mornings

Sit-ups

MOD

Collect 5:00 total at the bottom of a squat(relaxed)

WOD

Complete as many rounds as possible in 20:00 of:

7 HSPU's

12 L-Pull-ups