Friday, October 1, 2010

WOD for 10/1/10:

A. Shoulder press (deload)
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60%

B. For time:
1-2-3-4-5-6-7-8-9-10 reps of the triplet:
Hang power snatch
Overhead squat
Ring dips
-then-
Run 400 meters
-then-
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Hang power snatch
Overhead squat
Ring dips

Load is 40% of bodyweight for men, 30% of bodyweight for women. 

Wednesday, September 29, 2010

WOD for 9/29/10:

A. Deadlift (deload)
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60%

B. 5 rounds for max reps:
Clean & jerk (115-135#/75-95#) x 30 seconds
Rest x 30 seconds
Box jumps (24"/20") x 30 seconds
Rest x 30 seconds

Score is total reps completed for all 5 rounds.

Tuesday, September 28, 2010

CrossFit RFM Athlete Spotlight: Frank

Frank is one of the original RFM members. Always humble to a fault, Frank has proven himself to be one of the best athletes in the gym and a true firebreather in the making. He consistently is one of our top performers and holds several gym records for the benchmark workouts. He also has a subtle but hilarious comic sense and his one liners are often quote board worthy. So without further ado our athlete spotlight turns to Frank:

Name: Frank Deutsch
Nickname(s): most recently FGB (Frank Grows Beard)

RFM: What is your "day job"?
Frank: Currently Journeyman Plumber, future farmer

RFM: How long have you been doing CrossFit?
Frank: 1.5 years

RFM: How did you find CrossFit RFM?
Frank: I met Robert and Kristi at the track last summer.

RFM: What do you like to do outside of the gym? 

Frank: Spending time with my wife, fishing with Bill, surfing, running, and working around the house.

RFM: What is your favorite WOD/lift? 

Frank: My favorite wod is Helen. My favorite lift is the power clean, even though I suck at it!

RFM: What is you least favorite WOD/lift?

Frank: Air force wod sucked!! Although I only did it once. I usually enjoy wods more the second time around. Least favorite combined wod was the gauntlet at CFO.  Least favorite lift is the back squat. I am waiting for Kehau to pass me!! :(

RFM: What is your proudest accomplishment at CrossFit RFM?

Frank: Getting my muscle up, 19:47 5k and 5:30 mile. Most unproud/ ashamed=losing to Derrick!! Just kidding, go Beavers!

RFM: What is your 6 month fitness/wellness goal? 

Frank: Stay consistent with crossfit, train hard, work my oly lifts, and eat healthy. Get laying hens and start a garden.

RFM: I have always wanted to:

Frank: Play guitar in a metal band. I own a sick electric guitar and if you heard me play  you would become sick.

RFM: 1 word people use to describe me:

Frank: Interesting

RFM: 3 things you would ALWAYS find in my fridge:

Frank: Eggs, chicken, and oatmeal. Yeah that's right, oatmeal!

RFM: Last thing you ate: 

Frank: Bale #3 BBQ chicken, salad, and white rice. Yeah that's right white rice! I live/ eat on the edge!

RFM: If you could invite ANYONE (currently alive or not) to dinner who would you invite? Why? 

Frank: Bruce Lee. I have always idolized him growing up. I think he would have given Speal a run for his money!

  

RFM: Favorite workout attire:

Frank: Head band, shirtless, costco adidas shorts, knee high soccer socks, adidas ironworks 3, or running/racing flats. If I had the money I would be all compressioned out with skins and or bsc!

RFM: One song that really gets me pumped up for a workout:

Frank: Circle the sky by My Children My Bride. Pretty much any death metal with heavy breakdowns

***************************************************************

WOD for 9/28/10:

A. Bench press (deload)

5 reps @ 40% of working weight

5 reps @ 50% 

5 reps @ 60%

B. Clean drills

3 sets of:

3 hang clean shrugs

3 hang muscle cleans

3 hang power cleans

3 hang squat cleans

(Videos courtesy of Catalyst Athletics) 

C. AMRAP in 10 minutes:

15 toes to bar

10 push-up/renegade rows

Choose a weight for renegade rows that will challenge you but still allow you to perform most sets unbroken. 

 

Fight Gone Well

Thanks to all of you who participated in Fight Gone Bad for leaving it all on the gym floor, generously donating, and making it such a fun event. With your help we have raised over $500 for the charities!

Check out some pictures from the event:
FGB5 @ CrossFit RFM

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WOD for 9/27/10:
We are scheduled to have a deload week for the Wendler 5/3/1 program, but we will also be adding in a little extra skill work to help transition to our next strength cycle.

A. Back squat - deload
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60% (do not go for max reps)

B. Using a PVC, empty bar, or light weights:
3 sets:
3 overhead squats
3 pressing snatch balances
3 heaving snatch balances
3 snatch balances

These are skill transfer exercises for the snatch. Note that these are drills to improve your SKILL so the focus is on technique, this is NOT FOR TIME. Be patient and use a load that is manageable. Rest 1-2 minutes between sets. For those unfamiliar with the movements, they will be demonstrated and reviewed by the coaches.

C. "Running Jackie"
For time:
Run 800 meters
50 thrusters (45/35)
30 pull-ups

FIGHT GONE BAD V!!!

We're in the Fight!!!

Reminder:  No 9 a.m. class Saturday. Instead we will be doing Fight Gone Bad at 5:00 p.m. with a potluck to follow. 


"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, September 24, 2010

Kevin sets up for his deadlifts

WOD for 9/24/10:

A. Shoulder Press (5/3/1)
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

B. AMRAP in 10 minutes:
5 dumbbell burpee power cleans (25-30#/15-20#)
10 dumbbell push presses (25-30#/15-20#)
30 double unders (sub 90 single unders)

Fight Gone Bad 5

What: Fight Gone Bad 5

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

Wall-ball, 10 ft target (Reps)

Sumo deadlift high-pull (Reps)

Box jump (Reps)

Push-press (Reps)

Row (Calories)

We will be running heats of 5 athletes at a time. Scaling of the movements is available.
 
When: This Saturday (9/25/10) at 5:00 p.m.

Where: CrossFit RFM

Who: EVERYONE! Athletes, family, and friends all invited. You don't need to be a member to participate. Come by and participate in 17 minutes of one of the best workouts of your life. Even if you don't want to do the workout, come by to cheer on the participants and hang out.

Why: To raise funds for three excellent charities: the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation. We are asking everyone to donate $20 to the cause.

What else:  Paleo Potluck and recipe exchange to follow the workouts. Bring a yummy paleo friendly dish, your own drinks, and a copy of your recipe to share with everyone.

Wednesday, September 22, 2010

Speed Strength


Watch the speed (even in slow motion) of these guys pulling under the bar.

***********************************************************************
WOD for 9/22/10:

A. Deadlift (Wendler 5/3/1)
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

B. 3 rounds for time:
10 deadlifts @ 60% of 1RM
Run 400 meters

Keep your form tight with the deadlifts. Reset at the bottom of each rep. No bouncing the weights! Target time is 9-12 minutes.

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FGB5 is only 4 days away! Are you ready? Here are the official rules:

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to the next station immediately. One point is given for each rep, except the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

The four divisions are:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall ball, and 20 inch box jump

2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall ball, and 20 inch box jump

3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall ball, and 20 inch box jump

4. Class D: Beginner = 15lb push-press and sumo deadlift high pull, 10lb wall ball to 8 foot target, and 12 inch box jump

Reminders:

*Donation is $20. All funds go to the three FGB5 charities: Wounded Warrior Project, LiveStrong, and The CrossFit Foundation

*We will be having a Paleo potluck following the event. Bring a yummy paleo friendly dish, your own drinks, and write down the recipe to share. We will have a recipe exchange at the potluck.

*Even if you don't plan on participating in the workout you can still come by to hang out and join the potluck. Invite your friends and family too.

Tuesday, September 21, 2010

Kettlebell swings and goblet squats

WOD for 9/21/10:

A. Bench Press (Wendler 5/3/1)
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

B. AMRAP in 10 minutes:
10 pull-ups
15 dynamic push-ups
20 sit-ups

For dynamic push-ups: beginners - lift hands off ground at top of push-up, intermediate - clapping push-ups, advanced - chest slap push-ups.

Monday, September 20, 2010

Russian Kettlebell Workshop at Lahaina CrossFit

We had a fun time learning Russian Kettlebell technique with Anthony Bianucci of Lahaina CrossFit this past Saturday. Thanks to the Lahaina CF crew for the warm welcome and we look forward to joining you again on Saturday, Sept. 25th as we join affiliates from around the world for FIGHT GONE BAD!

*******************************************************************************

WOD for Monday, 9/20/10

A. Squat (Wendler 5/3/1)
5 @ 75%
3 @ 85%
1 + reps @ 95%

B. AMRAP of:
10 Kettlebell swings (53/35)
5 Goblet squat in:
0:30, 1:00, 1:30, 2:00
(1:1 work/rest)

Use same weight for entire workout. Scale weight to fitness level.

Saturday, September 18, 2010

**REMINDER**
Gym will be closed Saturday as all the coaches will be at the Russian Kettlebell Workshop at Lahaina CrossFit.

WOD for 9/18/10:
Run 5k (3.1 miles/12.5 laps around track/etc.). Seriously. Not kidding. Post your time to comments.

Dinner at the Mac's

Grilled eggplant

Salmon tofu salad w/ avocado

Kim proudly shares pictures of the family dinner tonight. The combination of salmon and avocado is absolutely delicious, and the grilled eggplant looks super tasty. Thanks for inspiring us!

********************************************************************

Walking overhead lunges

WOD for 9/17/10:

A. Shoulder press (Wendler 5/3/1)
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

B. 3 rounds for time:
10 handstand push-ups
60' burpee broad jumps
400 meter run

Goal for this WOD is 7 - 10 minutes. Scale HSPU's with band assist, bar assist, or sub dumbbell shoulder presses (heavy). Burpee broad jump is simply a burpee where instead of jumping up you do a broad jump for distance. 60' is 2x across length of gym.

****************************************************************
REMINDERS:
1. There will be no class on Saturday 9/18 as all the coaches will be heading to Lahaina CrossFit for the Russian Kettlebell Workshop. If you are interested in attending please let us know by tomorrow so we can give a final headcount. Cost is $25. We will be carpooling to Lahaina so if you need a ride meet at the gym at 8:00 a.m.

2. For those of you not attending the kettlebell workshop on Saturday, your WOD is to run 5k (3.1 miles). Post your time to the blog.

3. Next Saturday 9/25 is Fight Gone Bad 5! There will be no 9:00 class. The event will start at 5:00 p.m. with heats of FGB being run depending on how many participants we have. We are asking all participants donate $20. All money raised will be going to The Wounded Warrior Project, LiveStrong Foundation, and the CrossFit Foundation. There will be a paleo potluck with a recipe exchange following the workouts. So bring a yummy paleo dish, write down the recipe for it, and swap recipe ideas with everyone. This is a BYOB potluck. We will be joined by members of CrossFit Lahaina so this is a great opportunity to make some new friends and grow the Maui CrossFit community.

Wednesday, September 15, 2010

A. Deadlift (Wendler 5/3/1)
3 @ 70%
3 @ 80%
Max reps @ 90%

B. 12-10-8-6-4-2 Power Clean (135/95)
10-12-14-16-18-20 Box Jumps

Power cleans are from deck. Scale weight to your fitness level.

Tuesday, September 14, 2010

Athlete Spotlight: Derek

Derek came to us from CrossFit Salem earlier this year and instantly became an integral part of the RFM ohana. His work ethic, positive attitude, and quick wit make him a gym favorite. He truly is a firebreather in the making.

Name: Derek Meyer
Nickname(s): D'Meyer

Q: What is your "day job"?
A: Operations Manager - Hawaii Property Preservation LLC. A foreclosure servicing company.

Q: How long have you been doing CrossFit?
A: Since Feb 2010.

Q: How did you find CrossFit RFM?
A: Funny enough story... When we decided to move here from Oregon, i had no choice but to base my decision on what I could find via the internet. At first, Erin thought that RFM might be too hardcore for me (white boy from a tiny little town). However, after checking multiple WOD's from the RFM website, I was liking the strength and metcon combination. So I emailed Robert and Kristi. After hearing Robert was an OSU grad and they offered to help us move, i guess you could say my decision was made....

Q: What do you like to do outside of the gym?
A: I grew up playing hockey. That's my hidden talent. Right now, I'm really into paddle surfing. I'm a solid golfer (or so i think) and pretty much like to do anything social that involves some sort of exercise.

Q: What is your favorite WOD/lift?
A: Filthy Fifty. Kicks my (fill in the blank).

Q: What is you least favorite WOD/lift?
A: Fran - She's a manipulative, deceiving, no good, filthy (fill in the blank).

Q: What is your proudest accomplishment at CrossFit RFM?
A: beating Frank on a WOD... but seriously if I have to actually pin point it, learning to Kip, oh wait, maybe losing 25 lbs since coming, or learning double unders consecutively. Can we change it to like top 5?

Q: What is your 6 month fitness/wellness goal?
A: I have many, so I'll list a few. Gain 50lbs on my bench press, gain 25lbs on shoulders press, 30 kips without a break and lose another 12 lbs.

Q: I have always wanted to:
A: Beat Frank on a WOD. See "What is your proudest accomplishment?"

Q: 1 word people use to describe me:
A: Clutz (most coordinated clutz you have ever met)

Q: 3 things you would ALWAYS find in my fridge:
A: Eggs, cooked chicken and Corona.

Q: Last thing you ate:
A: I'm eating Pistachio's as I write this. Last meal, was a lunch. I BBQ chicken and grilled some veggies. (Seriously). Don't ask me what I had last night, cause it starts with DA and ends with Kitchen.

Q: If you could invite ANYONE (currently alive or not) to dinner who would you invite? Why?
A: Prob Vince Vaughn. I'd like to get more of his one liners and I'm all about having fun. Life is hard enough to always be serious. Call me shallow. But I know as you read this, youre thinking that it would be cool to have him over.

Q: Favorite workout attire:
A: Ummmm, that's personal.

Q: One song that really gets me pumped up for a workout:
A: OZZY OSBOURNE - CRAZY TRAIN!!!!!!!!!! Get's me pumped just writing it!

*************************************************************************
WOD for 9/14/10:

A. Bench press (Wendler 5/3/1)
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

B. 3 rounds for max reps:
Parallette push-up pass-throughs x 1 minute
Rest x 1 minute
Pull-ups x 1 minute
Rest x 1 minute
Sit-ups x 1 minute
Rest x 1 minute

Parallette push-up pass throughs will be demonstrated at the gym. Scale pull-ups as needed.
**************************************************************
LAHAINA CROSSFIT KETTLEBELL WORKSHOP

Just a reminder that this Saturday (9/18) Anthony Bianucci of Lahaina CrossFit will be hosting a Russian kettlebell workshop at 9:00. Anthony has trained with some of the best RKC instructors in the country including Pavel Tsatsouline. Cost is $25. Let us know ASAP if you plan to attend so we can give Anthony a head count. We can also carpool over to Lahaina on Saturday to save on gas for everyone.

Monday, September 13, 2010

Robb Wolf's new book is out! Robb is one of our go to guys for nutrition. Pick up his book on amazon.com.

*********************************************************************
WOD for 9/13/10:

A. Back squat (Wendler 5/3/1)
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

B. 5 rounds for time:
10 burpees
20 walking lunges with plate held overhead (45/25)
30 double unders

Target time is 10-12 minutes. If you don't have double unders substitute 90 single jumps

Hana Relay

We did it! 52 miles in just under 8 hours! Tough but fun. Here is a link to some of the pictures of the day's events:

Hana Relay

Saturday, September 11, 2010

NEVER FORGET

WOD for 9/11/2010:

For time:
Run 1 mile
100 air squats
80 sit-ups
60 box jumps
40 burpees
20 toes to bar

Friday, September 10, 2010

WOD for 9/10/10:

1. Shoulder press (Wendler 5/3/1)
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

2. For time:
10 handstand push-ups
2 pull-ups
Run 200 meters
8 handstand push-ups
4 pull-ups
Run 200 meters
6 handstand push-ups
6 pull-ups
Run 200 meters
4 handstand push-ups
8 pull-ups
Run 200 meters
2 handstand push-ups
8 pull-ups
Run 200 meters

We will go over the scaling for the HSPU before the WOD.

**********************************************************************

HANA RELAY TEAM
aka
Snatches & Jerks

The big run is only a day away. Make sure you are getting properly hydrated and getting some good sleep. It would be wise to decrease the intensity on today's WOD.

CrossFit RFM meets CrossFit Invictus

Totally fun night. CJ Martin and his family from CrossFit Invictus and Jason and Shauna Jared of CrossFit Folsom Lake joined us for the WOD. CJ coached the 5:00 class and everyone had a great time, worked hard and learned a lot. All in all, we had representatives from 4 different CrossFit affiliates workout with us today:

CrossFit Salem
American River CrossFit
CrossFit Invictus
CrossFit Folsom Lake

This is what is so great about the CrossFit community...we can all come together to bust our butts, sweat, suffer, and have an all around good time! It was really a joy to watch the RFM ohana bond with the Invictus and Folsom Lake families.

Big, big mahalo to CJ for doing such an awesome job coaching tonight. All of our athletes (and our coaches) benefited hugely from his coaching skills tonight.

Wednesday, September 8, 2010

Guest Coach

We are excited to announce that the 5:00 class will be coached by CJ Martin of CrossFit Invictus. Invictus is one of the best CrossFit gyms around and CJ has coached both individual athletes and Affiliate Cup teams to the CF Games. So please be on time and be ready to learn from an excellent coach.


WOD for 9/8/10:

1. Deadlift (Wendler 5/3/1)
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%


2. Power cleans/push-ups
In 90 seconds do:
10 power cleans (135/95)
Max rep push-ups

Rest 60 seconds and repeat for total of 4 cycles.

Power cleans are from the deck. Scale weight according to you fitness level. Make sure push-ups are legit with chest to deck on every rep. Score is total push-ups completed.

Got Beef?

It's time for another beef order! We are rounding up a hui for another purchase of a quarter cow or maybe even half a cow. Let us know who's interested and we'll call in the order.

Grocery List

Some of you have asked for a grocery list of ingredients for the recipes I have been posting. Here is a grocery list of staple ingredients I keep in my refrigerator and pantry. With a little prep work, I'll show you how to be creative and make simple, tasty meals, snacks and desserts.

Eating healthy can get quite expensive, but you can get most everything from Costco, Safeway, and the Farmer's Mkt. Try to get as much of your produce from the Farmer's Mkt. and support your local farmers.

sweet bell peppers
broccoli
mushrooms
butter lettuce
spring lettuce mix
avocados
apples
asparagus
onions
tomatoes
sweet potatoes
garlic
kabocha squash (pumpkin)
bananas
strawberries
green beans
beef
pork
chicken
salmon
ham
eggs
coconut milk
jerky
almonds
walnuts
blueberries
cranberries or craisins
apple sauce
honey
fish sauce (patis)
vanilla
cinnamon
coconut flour (Mana Foods)
coconut oil (Mana Foods)

Tuesday, September 7, 2010

We hope everyone had a fun and safe Labor Day. Now it's time to buckle down and hit the training again.

WOD for 9/7/10:

1. Back squat
5 reps @ 65% of working weight.
5 reps @ 75%
5+ reps @ 85%

Be sure to calculate your new working weight according to your new 1RM.

2. Bench press
5 reps @ 65% of working weight.
5 reps @ 75%
5+ reps @ 85%

3. Metcon:
3 rounds for time:
20 kettlebell swings (53#/35#)
17 box jumps (24"/20")
9 jerks (155#/105#)

Jerks may be push or split. Scale load according to your fitness level.

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HANA RELAY TEAM
aka Snatches & Jerks

For those of you who will be running the Hana Relay with us, log into www.virr.com and check out the race course. Figure out which legs you might want to run. On Wednesday we will meet at 6:00 to make final decisions.

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PALEO CHALLENGE

Our 30 day paleo challenge is now in full effect. Make sure you get your entry money into the pot, and come prepared to get weighed and measured and take your "before" pictures this week. Support each other in this and do your best to stay the course.

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Tonight's Paleo Dinner & Dessert

Chicken Curry:

4 pcs. Chicken breast or boneless thighs cut into strips
1 clove garlic minced

Sweet red and yellow bell peppers sliced
Round onion sliced
Shiitake mushrooms sliced
1 can coconut milk
Curry to taste
Fish sauce to taste
Fresh ground pepper
Garlic chili sauce to spice it up (optional)

Brown chicken in evoo, then add peppers, onion and garlic and cook for 3-5 minutes. Add shiitake mushrooms, coconut milk and rest of ingredients for flavor and spice. Cook at med/low, stirring until sauce thickens (if too thick, add water). Serve and enjoy.

Apple Crisp:

1/3 c. coconut flour
1 tsp. baking powder
dash of cinnamon
1/8 tsp. salt
1 3/4 c. nut and berry trail mix chopped (almond, walnuts, blueberries, cranberries)
1 can apple filling (no sugar added)
1 egg
1 tsp vanilla
2 Tbsp. honey
2 Tbsp. apple sauce

Mix dry ingredients, mix wet ingredients, combine. Bake at 350 degrees for 25-30 minutes.

If you have any questions on any of the recipes, feel free to ask me (Kristi). I'll be glad to help!

Enjoy!

Oran & Barbara... gettin' it hot off the grill!

Lunch at the Satterfield's

So we stopped by Oran and Barbara's place today and our taste buds started watering. We found them on the patio grilling up an awesomely delicious meal! Steak, portabella mushrooms, asparagus, egg plant (fresh from Barb's garden), and bell peppers.

Perfect weekend for grilling. We'll be joining you soon!

Thanks you guys, for sharing your lunch with us!;)

Here's another great recipe:

Steak Salad

Ingredients

• 1/2 head romaine lettuce, cut into bite-size pieces
• 1/2 onion, thinly sliced into rings
• 3 cups fresh baby spinach
• cherry tomatoes, halved(as many as desired)
• Salt and freshly ground black pepper
• 1 pound steak (any steak cooked rare or medium rare is good (even leftovers)), pan fried and sliced.

Tahini Dressing

• 1/2 cup lemon juice
• 1/3 cup extra-virgin olive oil
• 1/3 cup tahini, (ground sesame seeds)
  
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon salt
• Freshly ground pepper, to taste

Combine lemon juice, 1/3 cup oil, tahini, honey and minced garlic in a blender, a jar with a tight-fitting lid or a medium bowl. Blend, shake or whisk until smooth. Season with 1 teaspoon salt and pepper.

Directions

In a large bowl, combine the romaine lettuce, red onion, baby spinach and cherry tomatoes. Season the salad with salt and pepper, to taste. Arrange the salad on a platter.

Cut the steaks crosswise into thin slices. Arrange the steak slices atop the salad. Drizzle dressing over the steak slices and serve.

Saturday Sweat Fest

For time:
15 power snatches (95/65)
Run 200 meters
15 overhead squats
Run 200 meters
15 thrusters
Run 200 meters
15 clean & jerks
Run 200 meters

Target time is 12 -15 minutes. Scale weight according to your strength and fitness levels.

********************************************************
Paleo Challenge
Following the WOD we will be having a paleo challenge information and question and answer session. So bring all your nutrition questions and we will do our best to get them all answered.

Friday, September 3, 2010

Yaju's farewell party at Bistro Casanova. This is what it's all about. So much more than just a gym.

************************************************************************
WOD for 9/3/10:

1. Shoulder press

Do reps and loads according to what week of 5/3/1 you are on. If you did CFT this week work up to heavy, but not max, 5 rep set.

2. 8 rounds for max reps:
30 seconds kettlebell swings (53/35)
30 seconds rest
30 seconds dumbbell push press (30/20)
30 seconds rest

Recipe of the Day

Perfect for the Labor Day weekend...Enjoy!

Shrimp Kabobs

Wooden skewers

2 round onions, cubed

1 can (14 ounces) artichoke hearts, drained and quartered lengthwise

16 ounces medium-large shrimp, peeled and deveined (you can also use beef or chicken)

1 small tray mushrooms

Red, Yellow, Green sweet peppers, cubed

Lemon-Tarragon Vinaigrette (recipe below)

1. Soak skewers in water for 30 minutes; drain. Alternately thread onions, mushrooms, artichoke hearts, shrimp, and peppers, onto prepared skewers. Set on oiled vegetable grilling rack, if desired.

2. Prepare Lemon-Tarragon Vinaigrette as directed. Grill for 6-8 minutes on rack or directly on grill, until shrimp turn opaque, brushing frequently with the vinaigrette, and turning once.

3. Makes 8-10 servings.

Lemon-Butter Vinaigrette:

2 Tablespoons olive oil

2 Tablespoons lemon juice

1 block melted butter

2 teaspoons finely shredded lemon peel

2 cloves garlic, minced

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon salt

1/8 teaspoon ground pepper

Stir together all ingredients and mix well, or shake in a screw-top bottle.

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Yaju's Farewell Party! (Tomorrow, Thurs., Sept 2nd)

Everyone is invited to Bistro Casanova (the old Manana Garage) in Kahului for Yaju's farewell party. There will be $5 MOJITO PITCHERS, so show-up around 4:30pm (on time, not Yaju's time;) and send Yaju off CrossFit style...AMDAP...As Many Drinks As Possible for a super cool guy.

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It's Labor Day weekend!

We will be closed on Monday, Sept. 6th in honor of Labor Day. Enjoy your long weekend, and we'll see you back on Tuesday!

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Kettlebell Workshop:

Anthony Bianucci of Lahaina CrossFit will be holding a kettlebell class on Sat., Sept. 18th, 9:00am at Lahaina CrossFit. Seats are limited. If there is anyone interested, please let us know ASAP.

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30-Day Paleo Challenge

There are some of you who have decided (on your own) to start eating healthy. This was such an inspirational move on your part, that we decided it was time for yet another Paleo Challenge. You have all been making huge gains in your strength and conditioning, it's now time to dial in your diet and watch it all come together.

We will be starting this Saturday with a review and question and answer session on the Paleo diet. Strict Paleo is eating 100% gluten, dairy and sugar free, whole, unprocessed foods. We don't expect you to eat this way from the start, but take manageable steps to get you on track slowly. We'll cover more on this Saturday, meanwhile start reading the links on our page to Robb Wolf, Whole Nine, and Paleo Nu.

What's a challenge without a buy-in? If we recall, the big winners from our first challenge was Tara coming in at 1st place, winning the grand prize of $100 and Kalaheo taking 2nd place scoring a "first edition" RFM t-shirt. So here it is again! For those of you who want to "put it all out on the table", the buy-in is $10. Bring on your competitive edge and shoot to take it ALL!

GOOD LUCK!