Warmup:
Run 550m
Then 2 Rounds
25 Jumping Jacks
15 Tuck Jumps
10 Pushups

Skill Day:
Work on Butterfly or Kipping Pullups
or Pistols

WOD:
"Tabata"
Mountain Climbers
Ball Slams
Hspu
Goblet Squats


Be better today than you were yesterday.
Push yourself and fight for the goals your want to achieve.

Warmup:
3 Rounds
10 Back Extensions
10 Pushups
10 OHS
10 Jumping Jacks
Spiderman Stretch

Strength:
Back Squat 5-5-5

WOD:
First Complete 5 Minutes of max rep jump rope singles
Then....Rest and complete

"Death by Situps"

Today begins the 2012 CrossFit Regionals! Who are you rooting for (besides yourself in your own daily WODs)??

See the "RSVP for Class" line down below? Please create a habit of submitting a mark next to the class time of your choice for that daily WOD. 
CFNBD thanks you in advance for your cooperation!

Warmup:
550m Run
Samson Stretch
Then... 3 Rounds
10 Pullups
10 Pushups
10 Ring Dips

WOD:
40-30-20-10
Push Press
KB Swings

If you need a challenge
40-30-20-10
Push Press
KB Swings
Box Jumps
Burpees

Warmup:

550m Run

Then...3 Rounds

10 Jumping Jacks

10 Pullups

10 Pushups

Spiderman Stretch

Strength:

Clean 5-5-5

WOD:

1-2-3-4-5-6-7-8-9-10

Power Cleans

Burpees

200m Run at the end of each set

This is a perfect opportunity to attempt to work on the "hook grip" during this WOD.

Warmup:
Coach Led

Strength:
Deadlift 5-5-5

WOD:
EMOM: Deadlifts
In remaining time perform double unders for max reps

Example:
Minute 1=1 Deadlift...then double unders
Minute 2=2 Deadlifts..then double unders
Minute 3=3 Deadlifts...then double unders
And so on until you cannot complete the number of deadlifts

Paleo Recipe of the Day

SAUSAGE, APPLE AND SWEET POTATO BREAKFAST PATTIES

INGREDIENTS (about 15-16 patties):
1lb hot Italian sausage, removed from casing
1 – 1 and 1/2 sweet potatoes (Depending on size)
1-2 organic apples, cored (again, depending on size)
1 tsp salt
1 tsp pepper
1 tsp dried basil
1 tsp oregano
1 tsp rosemary
1 tsp tarragon
1/2 tsp cinnamon (extra if you’re a cinnamon whore like me)
fat of choice (I used coconut oil)
DIRECTIONS:  Use a food processor to shred your sweet potato and apple.  If you don’t have one, you shouldn’t be cooking.  Or probably living.  If you don’t have one, buy one ASAP, and hand shred them for today.  You’re just going to create a few grey hairs while you do it.
Place the sweet potato and apple in a large mixing bowl with your sausage removed from its casing.  Now, I’m still working on my favorite sausage-apple-sweet potato ratio, so it’s something you’ll have to play with as well.  Add your seasonings and mix everything up well with your hands.

Heat up a large skillet over medium-high heat and start to form patties from the mixture using your hands.  Put some fat (coconut oil again is what I used) into your pan, and go to town.  The patties take about 5-6 minutes on each side, but monitor carefully.

This will net you about 15-16 patties, more than enough for a few at breakfast every morning of the week.



Warmup:

Strength:
Shoulder Press:
5-5-5

WOD:
"Cindy"
AMRAP 20 Minutes
5 Pullups
10 Pushups
15 Air Squats

For those who want to push a little harder
"Cindy Modified"
AMRAP: 20 Minutes
5 Chest to Bar Pullups
10 Pushups
15 Goblet Squats

Must-Know-of-the-Day

The Hook Grip

What's the benefit of a "hook grip"? The basic mechanical advantage is that it allows one to increase the gripping strength on the bar, which in turn, this allows for stronger cleans & snatches. In some gyms, it's a requirement to use the grip; otherwise you face a burpee penalty.

When first transitioning to this grip, expect a little bit of pain and possibly some bruising of the thumb. This is to be expected, but (as with calluses & pullups) your body will adjust and the pain will pass. In the long run, it will change your lifts for the better!

Warmup:
3 Rounds
10 Ring Dips
20 Second Handstand hold
10 Burpees
20 Jumping Jacks

Skill: Work on your weakness

WOD:
Your Choice:

"Helen"
3 Rounds
400m Run
21 Kb Swings
12 Pullups

-or-

"Fran"
21-15-9
Thrusters 95/65
Pullups

Paleo Food of the Day:

 

Brownie Batter Pancake Skewers

 

Prep time: 8 mins

Cook time: 10 mins

Total time: 18 mins

Serves: 1-2

Ingredients

• For the pancakes
• 1 banana, peeled
• 2 egg whites
• 1 whole egg
• 2 tablespoons Coconut Flour
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon agave or raw honey (optional)
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• pinch of salt
• For the toppings
• handful of strawberries, diced
• 1/4 cup Coconut Cream Concentrate or 1/4 cup homemade coconut butter
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon agave or raw honey

Instructions

1. In a food processor or blender add your banana and pulse until completely broken down into a soupy paste.
2. Then add your egg whites and egg and pulse again to combine.
3. Lastly, add all of the rest of your pancake ingredients and pulse to thoroughly combine.
4. Heat up a large skillet under medium heat, grease with a bit of coconut oil, and add your pancake batter to the hot skillet with a spoon. Make to your preference size, small for the skewers, large for big boy ones.
5. Flip pancakes when you begin to see bubbles forming on the top surface of the pancakes. The smaller they are, the shorter amount of time they will take to cook so keep on eye on them.
6. While your pancakes cook, mix your coconut cream concentrate, cocoa powder, and honey/agave. Place in microwave if needed to mix thoroughly into a paste.
7. Once your pancakes are done cooking, stack one pancake, then a slice of strawberry and repeat as many times as needed, stick a toothpick through it, and pour chocolate sauce over your pancakes.
8. Consume.

Notes

This will make 4-5 skewers with 3 pancakes per skewer, ranging from 1-1.5 inches in diameter. Definitely double or even triple the recipe if you have a large crowd!

Warmup:
3 Rounds
Run 200m
10 Burpees
10 Jumping Jacks
10 Pushups

Strength:
SDHP w/ Bar
5-5-5
Then work on Hand Stand Holds

WOD:
AMRAP: 20 Minutes
200m Run
25 Double Unders

THOUGHT of the DAY:
Likemindedness. What is it, you ask?! According to Miriam-Webster: having a like disposition or purpose : of the same mind or habit of thought. Why is it, do you think, that CrossFit has such a good community base -- other than the obvious facts that misery loves company & the 'more the merrier' when it comes to celebrations (of simple things like wod completion!!). The answer, in my opinion, is that it's likemindedness! We're a tight knit group, cheering each other on, providing support & encouragement, high-5ing each other after wods. Despite whatever else happens in our lives, we know each of us are there in the NBD box to improve ourselves. Whether it's just to improve time on a certain wod or to go to deeper depths and improve on oneself, WE are there for each other. Thanks to likemindedness!

Warmup:
CFWU x 3

Strength:
Bench Press
1-1-1

WOD: 12 Minutes
Complete the ladder
3-6-9-12-15-18-21...and so on
Push Press
Wall Balls

            JOKE of the DAY:
Q:  What do you get when you cross a goat
       and a CrossFitter?
A:  An athlete that's b-a-a-a-a-d to the bone!

Get out there, break a sweat, and and be like a goat today.

Warmup:
CFWU x  3

Strength:
Deadlift 1-1-1

WOD:
In 4 Minutes complete a 400m Run...With the remaining time, complete max reps of
Round 1: Air Squats
Round 2: Ball Slams
Round 3: Air Squats
Round 4: Ball Slams

Rest 1 Minute after each round...Keep a total score

Warmup:
3 Rounds
25 Jumping Jacks
15 Air Squats
10 Pullups
5 Toes to Bar

Strength:
Front Squat
5-5-5

WOD:
10-9-8-7-6-5-4-3-2-1
Pushups
Box Jumps
Situps

Strength Day!!!

-or-

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Situps
10 Spiderman Stretches
Mobility Work

Skill Work:
As many double unders as possible in 2 minutes

WOD:
Sprint 100m
10 Deadlifts
Sprint 100m
9 Deadlifts
Sprint 100m
8 Deadlifts
Sprint 100m
And so....7-6-5-4-3-2-1

Warmup:
2x CFWU

WOD:
Recovery Day

Team WOD: 100 of each exercise per person, but you can split reps up as you choose
100 Burpees
100 Air Squats
100 KB Swings
100 Situps

Warmup:
3 Rounds
10 Pullups
10 Pushups
10 Pass Throughs
10 Back Extensions
10 Air Squats
200m Run

WOD:
Run 800m
Then
10 Rounds
10 Pullups
10 Ring Dips
Then...
Run 800m

Warmup:
CFWU x 3

Strength:
Snatch
1-1-1

WOD:
EMOM complete 5 Box Jumps
with the remaining time do as many burpees as possible
Continue this until you complete 100 burpees

Warmup:
CFWU x 3

Strength:
Clean & Jerk 1-1-1-1-1

WOD:
5k Run for time
(going to do a walk/sprint method....sprint/run approximately 10 seconds...walk 20 and repeat during the run.)

Warmup:
10 OHS
10 Pushups
10 Pullups
10 Lunges
10 Pass Throughs

WOD:
"Dirty Thirty"
30 Wall Balls
30 Ground to Overhead 95/65
30 KB Swings 53/35
30 OH Squat 95/65
30 Burpees

Warmup:
3 Rounds
10 Situps
10 Burpees
10 Box Dips
10 Air Squats
10 Pullups
5 Cartwheels (if you can do them=)

Strength:
Bench Press:
1-1-1

WOD:
Run 800m
5 Rounds
10 Knees to Elbows
10 Sdhp
Run 800m

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Pushups

Skill:
Handstand Holds
with or without the wall

WOD:
Amrap: 5 Minutes
Jump Rope Singles
Rest 3 Minutes
Amrap: 5 Minutes
Ball Slams
Rest 3 Minutes
Amrap: 5 Minutes
KB Swings

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Pushups
10 Knees to Elbows
10 Back Extensions

Strength:
Back Squat or Deadlift
5-5-5
Which ever you have missed recently

WOD:
5 Rounds
45 Barbell Overhead Walking Lunges
21 Burpees

Warmup:
10 Pass Throughs
10 OHS
10 Pushups
10 Knees to Chest
10 Back Extension

Strength:
Clean 3-3-3

WOD:
10 Rounds for time
10 Hang Power Cleans
10 Box Jumps
10 Situps