Monday, September 8, 2014


"Our 12 week strength cycle followed by a week of testing is over.  There were a LOT of PRs in the back squat, strict overhead press, and deadlift - congratulations to everyone who set a new standard for themselves.  Make sure you record those numbers so you know what your goals will be for the next cycle.  Just as rest/recovery days between intense workouts are important, so are rest/recovery weeks between strength cycles - so this week we will not have a strength portion of the workouts.  Don't be disappointed - we'll start a new cycle next week.  Have a great week of CrossFit WODs." -Coach George  

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Push ups
20 min cap
Optional: 15 muscle up transitions on low rings




  1. Happy Monday......where did that weekend go??? I am looking forward to the 2nd week of the Paleo Challenge. To continue feeling leaner,healthier and stronger!

    Yesterday I did some prep meals to help me stay on track this week. So far with the burpee challenge I completed 120!! :-)

    Have a terrific week!

    Go Team Domination!!!!

    Strong Starts Here!!

    1. 115 done, partner....just a few more to go! lol

  2. wod: coaching a gymnastics class of 3-6 year olds. It wore me out today!

    Keeping it simple!
    B: 2 eggs, spinach
    S: carrots, almonds
    L: 3 eggs, spinach, mushrooms (really into eggs lately!)
    S: more carrots and avocado
    D: I threw a bunch of stuff into a crockpot (SUPER SIMPLE) I will post what it is if it tastes as good as it smells!

    Week 1 was great! Pregnant and Paleo is pretty easy so far!

  3. dinner- spaghetti squash! so good. I put the squash in the oven befor my daughters vball game, when i got home it was done and still warm, ready to eat!! my oven has a shut off timer. I use it all the time to cook sweet potatos while I'm at the box, and i make ahead some protein, chicken. its very simple!!! Already feeling leaner! Team Pride!! Jenn G

    1. I vote Jennifer's house for Team Pride dinners once a week! Lol

      Go team Pride!

  4. B: Eggs, spinach and sweet potato
    L: Grilled Salmon, brussel sprouts
    S: Almonds
    D: Grilled venison backstrap, spinach, brussel sprouts and grilled tomatoe and onion.

    WOD: 9:43!!!!

    Keep it up Team Pride. Team Denominator is going dowm!

  5. B Boiled Eggs, sweet potato, and Banana.
    S Pistachios
    L Rib eye, broccoli, sweet potato, and an apple.
    S Grapes
    D Tuna Avocado Salad and Grapes

    WOD 10:56 45 pound bar

    1. Oh how could I forget Team Pride!!

    2. Nick, you can put Rx next to your time when you do it Rx. :)

      Go Pride!

  6. b eggs and bacon
    L steak and broccoli
    d hamburger patty and guacamole