|Address||6788 Kilowatt Circle|
Blacklick, OH 43004
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#genesisFOD Day 5: I'm often rushing around during the day and don't have time to prepare food. I usually use Progenex as a meal replacement but it contains dairy and sugar. I'm experimenting with paleo protein powders but thr flavor needs some "enhancement" - this smoothie is 5 blocks zone paleo and has paleo protein powder (derived from egg and beef), strawberries 3 cups, and 1 4oz package of blueberries, mint, and cashews. Volume is about 3 of these glasses.
Our Groupon feature is live! Tell your friends who've wondered why the hell you do this to yourself and share this status as much as possible! One month unlimited Intro Classes for 25$. (Not available if you've used our online promotions within the last 6 months).
Updated info on The Master Class 2014. This will be another amazing training and learning weekend with stud presenters, including Carl Paoli, Bill Grundler, Marcus Filly, Dr. Allison Belger, and more. Catered lunch included! Register now!
Movements for Golden State Games Are posted @ http://www.eventbrite.com/e/golden-state-games-tickets-10696977949
SMR - hamstring release with lacrosse ball Banded hamstring mobilization Internal hip rotation mobilization -then- Rope climb form review and/or max reps in 3 minutes test -then- 4-5 rounds timed individually: 400m run 6 alternating stone shoulder to squats (120/80) 50 double unders
Competitors Program Week 1, Day 6 (The Open): With an 10 minute running clock: 1000m row 50 swings (53/35) (7 minute cut-off) Max reps rope climbs -then- AMRAP in 8 minutes: Two 40 yard prowler pushes (BW/.7BW) (up and back concrete pad twice) 50 double unders
Wednesday WOD warm-up general + shoulders, triceps and lats strength Bent over barbell rows 3x20reps Max weight for unbroken sets WOD 4rds 10 power clean 165/105 100m sprint (Half way round the building. You will leave out the street side, and come back in the rollup door by the air dynes) 10 plyo push-ups (1-hand on a 25lb bumper plate, 1-hand on the ground, push-up and jump hands laterally to switch. Each push-up is a rep. Scale is regular push-ups)
Phil Sturgeon, STCF athlete, received a bronze medal in this year's Winter Fest in Ski Racing at Diamond Peak last weekend. Phil wanted to "thank all the CrossFit coaches that got me ready for this week's ski races." Congratulations, Phil! You are one special young man and we love having you a part of South Tahoe CrossFit!! So, if you see Phil, please congratulate this awesome athlete!!
Time to get your run on with Coach Rob! CrossFit Adventure and friends Track wod Wednesday, March 5, 2014 Acalanes H.S. 6pm. All levels welcome! Brought to you by Tri-Active Recovery Coaching and Wellness it's gonna be a good one! #triactiverecovery #dominatethevoiceinside