Crossfit Surf City

Japanese Style Pork Chops

1.5 pounds of pork chops

3 Tbsp of any miso paste

1 Tbsp each of sesame and peanut oil

Black Pepper

Chopped walnuts or soy sauce [or both]

1. Combine the miso, sesame and peanut oils, and black pepper allow coat the pork chops. Allow to marinate if you have time

2. Pork chops can be done on the grill, in the broiler, or in cast iron skillet. Cook the meat on both sides until it's done the way you like it.

3. Sprinkle chopped walnuts or a drizzle of soy sauce [or both] over your finished pork chops 

Todays WOD:

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

For the past several years Crossfit has been utilized by a variety of organizations including our military, fire and police departments but very little is mentioned when talking about the use of Crossfit at the elite athletic level. Now thanks to the strength and conditioning coach of the Florida Marlins, Crossfit has reached Major League Baseball. The Marlins coach talks about applying Crossfit at the pro level in this recent Crossfit Journal article.

http://journal.crossfit.com/2010/03/marlins-go-crossfit.tpl

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Think all olive oil is the same? Check out these pricey selections for your next meal.

http://shine.yahoo.com/channel/food/guess-how-much-the-worlds-most-extravagant-olive-oil-costs-707649/

 

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Todays 5K challenge has been postponed due to the likelyhood of rain. We will have a team at the compound like normal at 9am.
 

 

**The 5K challenge taking place on Saturday has been postponed due to the likelyhood of rain. As fun as it is to run in the rain we want all your friends and family to be able to attend to support you all. We will have our normal workout at the Sugar Compound at 9am**

This article is troubling but all too true

"You see kids who are at higher risk of conditions like diabetes, and cancer, and heart disease -- conditions that cost billions of dollars a year to treat," Michelle Obama said.

http://news.yahoo.com/s/nm/20100302/hl_nm/us_obesity_children_usa

 

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Post rounds and fractions of rounds completed to comments.

Makeup or Rest Day

Athlete Profile for Melissa Popovich

Age:  28

How long have you been Crossfitting for?  2 years 10 months

How did you find out about Crossfit?  
Anthony's friend Nick Bartsch made me 

Favorite WOD or movement: 
No favorite, but a lot of least favorites. I don't love the front squat yet.

How do you like to spend your free time? Hobbies? 

I don't have free time...I'm always sewing

 Career:
Popovich Purses - designer/owner

Favorite Zone Food:
Cottage cheese & chocolate covered Gummi Bears (Editors note I don't think chocolate covered Gummi Bears are Zone friendly unless you only eat 2-3)

Favorite Restaurant:
Sagami Thai...best Stinky Rolls ever

Biggest personal accomplishment from Crossfit or goal you hope to achieve because of Crossfit:

Staying active and fit after 18 years of Gymnastics

Favorite song to workout to:
Twisted Transitor by Korn

Anything else you would like to say about Crossfit/ personal quote:

After college gymnastics I never thought I'd have a team or be competing in anything ever again in my life. Because of Crossfit Surf City I am able to push myself and train everyday to be better. I have the opportunity to do what I love, train and compete.

(Side note Melissa will be competing in the Crossfit Games Socal sectionals March 13th & 14th come cheer her on)

10 weight loss tips that work in 1 minute or less

http://health.yahoo.com/featured/83/10-weight-loss-tips-that-work-in-one-minute-or-less/

Reminder: the last running workout before the 5k challenge

Run for 10 mins at 5k with 5-30s pickups at 800m pace

The 5k challenge will be held this Saturday at 9am under the pier followed by lunch at HB Brewing Co.

Todays WOD:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

 

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

For almost three weeks now I've been glued to the tv watching the Winter Olympics. Some spectacular achievements from the US teams and individuals. The underated US hockey team getting a silver medal, the 4 man bobsled winning its first gold since 1948 as well as the highest total medal count for the US at a Winter Olympics. Dan Wetzel of Yahoo! sums up the event with some of the biggest winners and losers of the last 2 weeks.

http://sports.yahoo.com/olympics/news;_ylt=Ap4MbM8UEUwWNN4dNO3SgUF9sbV_?slug=dw-winnerslosers022810&prov=yhoo&type=lgns

 
Dejected members of the USA Hockey team have nothing to be ashamed of after an incredible game yesterdays

Todays WOD: 

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments

Rest Day

Thinking about going Paleo? Below is an excerpt from a blog kept by somebody who follows the paleo lifestyle.

part 1: Paleo at its Best.

At its best, it can be transformational. When I am 100% dialled into the Paleo/Primal lifestyle, there are days when I feel fantastic.

Mentally, I am alert and able to think clearly - some of my most inspired and productive moments at work have come on days like this.

My digestion feels brand new - it's as if I've outsourced digestion to someone else, such is the low profile kept by my innards. Intestinal wind seems like a distant teenage memory, like acne or warts. When the need for ablution comes, it does so expectedly, regularly and takes place with such effortless routine that I feel like calling a friend to celebrate.

I feel fit. Not just in a raw, VO2 max sort of way, but in a rounded way. My exercise sessions are brutal, but brief and functional - mainly bodyweight, sprints and swimming - things that feel like they have a purpose. I find myself semi-consciously tailoring the frequency, variety and setting to match a vague notion of the kind of environment I was built to exist in. This is not romanticism, you understand - simply an objective analysis of the most appropriate way to behave if I want to be in tune with my genes.
to continue the article click here

 http://paynowlivelater.blogspot.com/2010/01/hymn-to-lifestyle-part-1-paleo-at-its.html