Tuesday 101315

CrossFit Pella – CrossFit

Warm Up A (No Measure)

Row 500M before and after

2-3 rounds

10 Push-ups

10 Pull-ups

10 Sit-ups

10 Air Squats

Metcon (Time)

Ladder of 2, 4, 6, 8, 10

Front squats(185/125) from the floor


Run x 200m


Farmers carry 100m with something heavy

Pistols (3 x 8/8)

Monday 101215

CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

3 position clean (high hang, hang, floor) (6 sets of complex starting at 65%)

Metcon (Time)


10 Box jump (24/20)

10 hang snatches (115/75)

10 HSPU (Rx is one ab mat, 25 lb plate)

10 hang cleans (same wt)

Rx plus is 135/95

box of 30/24

HSPU with 45 lb plates


Floor sweepers 3 x 10

What’s cooking (or grilling rather).



What’s cooking this week?

A lot of soccer, a few football games, many practices and a hefty scoop of homework.

Therefore I need a plan and chances are so do you. Keep it simple, take a couple hours to plan what you are eating, cut, chop, marinade…

Monday: Green chicken (posted this beforeā€¦ process many fresh herbs like basil, cilantro, mint, half an onion, a few tablesspoons of fish sauce and soy sauce, pepper and a couple jalapen0s. Put this in a gallon bag and toss in the chicken, store in fridge at least 4 hours until ready to grill). Serving this with roasted brussel sprouts.

Tuesday: Greek Chicken kabobs (tenders marinated in a cup of greek yogurt, juice of a lemon, fresh oregano, rosemary, thyme, and 2T olive oil and zest of a lemon, thread onto kabobs and grill). Having this with detox salad.

Wednesday: Taco salad (this can be made ahead of time, the meat portion). Serve with black beans, corn, tomatoes, olives or whatever you like to put on a taco and serve over lettuce. If you struggle to not have the crunch, spinkle a few sprinkles of corn chips atop.

Thursday: Grilled salmon (marinaded in lemon juice, olive oil and a little soy sauce). Serve with green beans and roasted cauliflower.

Friday: Leftovers if that is possibleā€¦ or eggs fritatta with leftover veggies and meat.

Simple, but healthy and nutritious. Learn some basic marinading principles, learn how to cook meat without over cooking and enjoy feeding your family well!