Wednesday

Whatever your excuse is to not get in the gym, or take care yourself, it probably sucks.

WOD

Team Deadlift Ladder

1-10-1

135/95

Bar cannot be set down (can be rested on the thighs) until all reps are completed. Every time the bar is dropped, it's 5 burpees each. Reps are touch and go.

Post number of burpees done to comments.

Tuesday

http://www.marksdailyapple.com/how-to-succeed-with-the-primal-blueprint/

WOD

21-15-9

Overhead Squat 95/65

42-30-18

Pullups

This workout is done 21 squats, 42 pullups, 15 squats....

Post times to comments.

Monday

Sloth: Aversion to work or exertion; laziness; indolence.

WOD

Sumo Deadlift High-Pull

1-1-1-1-1-1-1

After a brief rest:

AMRAP in 10 minutes:

Double-unders

Post loads/reps completed to comments.

Saturday

WOD

Come in and find out.

Post thoughts/smart-ass remarks to comments.

Friday

Just to let everyone know, Nate is registered to compete in this years Sectional competition to qualify for the CrossFit Games. This will be held in St. Charles, MO on Feb. 13-14th. The top 20 competitors will go on to the regionals where the top 5 will qualify for the games and a chance to win a $25,000 prize and the title, "Fittest Man or Woman on the Planet". If you want to see what it might take, check out the complete 2009 CF Games coverage in the CrossFit Journal. If it doesn't motivate you a little bit, you might want to see if you still have a pulse.....

http://games2010.crossfit.com/

WOD

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post total number of reps to comments. 300 is a really good score, a little planning might be necessary.

Thursday

Here's a recipe from Special K:

Almond Crusted Coconut Lime Chicken

4 boneless, skinless chicken breasts, trimmed and pounded thin. Put in large ziplock bag.

1/2 cup almond meal
1/2 cup unsweetened flaked coconut
Combine above ingredients in a shallow bowl and set aside. Add a little sea salt if you like.

Marinade:
Juice of 1 large or 2 small limes
4 Tbsp. Coconut milk
1/4 cup water
1 tsp. ground coriander (or use fresh cilantro about 2 tsp. chopped)
1 tsp. garlic powder
1 tsp. ginger
red pepper flakes or ground red pepper to preferred heat factor - I like a lot.



Combine above ingredients and mix well. Pour over chicken breasts and coat well. If marinade is too thick add a little water. Marinade for one hour, giving the bag a shake every now and then.

Preheat griddle (I used a Foreman Grill) or saute pan (may need to add a bit of coconut oil). Remove chicken from bag and dredge each piece on almond coconut mixture. Place on cooking surface - I did 4-5 min on the Foreman. If using saute pan about 3 min per side being careful not to overbrown the coating.

Best served immediately as the coating can get soggy.

WOD

Back Squat

3-3-3-3-3

Post loads to comments.

Wednesday

WOD

Rowing "Helen"

3 Rounds for time:

500m Row
21 Kettlebell Swings 55#
12 Pullups

Post times to comments.