Posts Tagged ‘ghd’

AMRAP 20

07 February 2012 Written by Andrew 17 Comments
2/7/12
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The Opens:

Awesome video on the Games and why YOU should sign up for the opens!

Hurry up and register already!

Registration is open for the 2012 CrossFit Opens, I encourage everyone toregister. Registration is $20 and you will get to see how you stand compared to the rest of the CrossFitters in the world. This will be a fun event where we will do one workout a week in our own box.  Once you have completed the workout, you go online and plug in your score.

Once you register as an individual, click on the right side bar to find an affiliate. Scroll down and find CrossFit Revelation, once you have found our box you can then click on the button Join Team. Our team name is CrossFit Revelation. Lets punch our ticket back to Regionals and kick some ass.

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Schedule Annoucement:

 

  • This weekend all classes on Saturday will be moved to one hour earlier

CrossFit Kids: 8:30am

Endurance Practice: 9am

Class: 9 am

Competition Class: 10 am

  • There will now be classes at 5 am on Tuesday and Thursday.
  • Remember we have noon classes on Tuesday and Thursday.

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Crockpot Balsamic Roast

Ingredients

  • 2 Lb any roast, I used Top Round
  • 1 Large Sweet Onion, sliced
  • 8 Ounces Tomato Sauce
  • 1/2 Cup Balsamic Vinegar
  • 1/2 Cup Water
  • 2 Tbsp White Wine
  • 2 Tbsp Coconut Oil
  • Rub(Amount to your taste): Salt, Black Pepper, Garlic Powder, Onion Powder, Smoked Paprika

Cooking Steps

From our friend George at http://www.civilizedcavemancooking.com/!

Season your roast on both sides generously with the spices listed above to your liking
Heat your coconut oil in a large pan over medium-high heat, once warm sear each side of your roast for 3-4 minutes
Place your sliced onions in the bottom of your crock pot and put your seared meat on top of the onions
Combine your balsamic vinegar and tomato sauce in a bowl and mix well, then pour over your meat in the crock pot
Add your water and white wine to your pan and de-glaze it
Pour this mixture in your crock pot as well
Place the lid on, set to low and cook for 6-8 hours

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Joint Mobility and Warm Up

WOD

Part A:

Squat Clean- 1/1/1/1/1

Part B

AMRAP 20

3 Rope Climbs

6 Thrusters 115/75#

12 GHD

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Competitors:

A: Squat Clean

B: Bench 3x- 70/80/ AMRAP 90%

C: WOD

D: Endurance WOD

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Endurance:

SD/Comp: 2 x 50m, 100m, 200m, 400m 90s rest between intervals.
MD: 2 x 100m, 200m, 400m, 800m
LD: 2 x 200m, 400m, 800m, 1600m

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