We Don’t Need Triple A at SCF!

WOD, 3/28/10:

First:

Back Squat 

3-3-3

Then:


4 rounds of 2 minutes on 1 minute off for max rounds
135/95 pound Power Clean, 2 reps
1.5/1 pood KettleBell Swing, 4 reps

Post weight on back squat and rounds completed

So, DP, Shlee, Blanco, and I were really pumped about our late-night creation of a WOD last night.  We were slightly nervous that things could backfire when pushing the car 400 M, not being sure of the class-sizes and how he citizens of Branford would handle being stuck behind a band of sweaty CrossFitters pushing a car on a public street (if the loud music doesn’t get us kicked off Sycamore Way, the car pushing surly will!), but it went over flawlessly.  I never had so many athletes thank us for a “FUN” WOD.  As a coach, it was a BLAST to watch.  Great teamwork put forth by ALL!  There have been several requests for team oriented WODs such as today’s, and this is certainly something that we will take into consideration for future Saturdays.  I have GREAT pix, but there is something wrong with my Internet and I am having EXTREME difficulty posting them.  More to come tomorrow (DY-LAn WE NEED YOU!!!!). 

  • If anyone is interested in going on a 5 mile run tomorrow, there is a small group of us meeting at the gym at 2:30.  Feel free to join us.
  • In addition, I found a silver necklace at the gym (I believe it is Tiffany’s).  Please claim it at the front desk.  

8 Responses for We Don’t Need Triple A at SCF!

  1. Stacy:
    March 28, 2010 04:18 am

    Hi guys. Wish I could be there for the run–I'll be hosting an open house and won't be available until 3:30 or so. Any chance that these runs will become a regular CF thing?

    Leave a reply  
  2. Cynthia:
    March 28, 2010 06:55 am

    Great photo!

    Leave a reply  
  3. mark t:
    March 28, 2010 01:13 pm

    Adam and anyone else here is the paleo bar recipe i use. You will need to like triple or quadruple each ingredient to make alot.

    1/2 cup slivered almonds 1/4 cup almond or sesame meal

    1/2 cup of pecans 1/4 cup unsweetened coconut

    1/4 cup almond butter 1/4 cup coconut oil

    1 tsp vanilla 1/2 tsp raw honey 1/2 cup dried cranberries

    on a cookie sheet toast nuts and coconut till brown.put in food processor and chop fine. In a bowl melt coconut oil and almond butter in microwave about 20 secs do them seperate it works better. then combine all other ingredients together and put them in a pan or container in the frig for at least 20 min maybe more. if you don't keep them in the frig they will melt.

    GOOD LUCK

    PEACE OUT

    MARK

    Leave a reply  
  4. Dy-Lan:
    March 28, 2010 01:21 pm

    Sounds good Mark. Let me know next time you make them I'll be your taste tester.

    Shoutouts to my fellow shoreliner's who ran the 5 miles today and thanks to Doug for helping me push through it.

    I vote for group runs at least every other weekend.

    Leave a reply  
  5. amccaherty:
    March 28, 2010 01:26 pm

    Hey thanks mark and sorry for bothering you so much for the recipe. I am kind of a pain in the ass but i am sure most people knew that already.

    Leave a reply  
  6. Cynthia:
    March 28, 2010 03:22 pm

    Thanks for the recipe, Mark. Now I have something to bring to my sister's for Easter. They're going Paleo — they just don't know it yet!

    Leave a reply  
  7. Lizzz:
    March 28, 2010 03:37 pm

    i had school this weekend but please more group runs in the future!! i am always down!!

    Leave a reply  
  8. mark t THE OPERATION:
    March 28, 2010 04:38 pm

    Its no bother Adam I kept forgeting to give it to you. I am with Dylan today I ran 5 miles and felt good I would have never done 1/4. Before I came to shoreline so as the weather gets warmer maybe we can get more of is out there. DYLAN GREAT JOB today!!!!! I have a Bunch of paleo recipes I just need to make some copies and bring them to the gym hopefully this week I will get to it.

    PEACE OUT

    MARK

    Leave a reply