Today our wod will include the Clean and Jerk! Make sure you get plenty of shoulder mobility work in before the wod and if you have any questions about what to do your coach can help. The weight is set to 3/4 of your body weight but as always use a weight that you can maintain good form with and are comfortable doing.
wod: for time
10/9/8/7/6/5/4/3/2/1
Clean and jerk – 3/4 Body Weight
Burpees – you must clap your hands behind your head for the burpees to count and yes these burpees apply to your burpee challenge count for today!
Hey CFC, let’s try out the class registration process this week! Click on the CrossFit Calendar orange circle on the side panel of the website, log in with your username and password and register for your classes this week. You can register for up to five classes at a time. We will being going live with class registration beginning in February. If you have any questions or your username and password are giving you trouble email me at brenda@crossfitcarmel.com and we’ll get it all straightened out! Thanks!!!
Brenda – How about a CFC mailing list? Be nice to get updates on movements to the new system via e-mail.
Jack Lalanne… one of the original bad asses of fitness… he died today. RIP
Here are some good clips… advice that seems to transgress time.
http://rosstraining.com/blog/2011/01/24/rip-jack-lalanne/
Great videos…
Hey everybody! A friend of mine posted a recipe for lara bars and I just tried it. Yummo! I wanted to pass it along in case anyone else wants to make them as well.
The basic technique is: 1. pit some dates 2. process them in a food processor until they glob together. 3. Add nuts and dried fruit in processor and process until they ball together. 4. Smoosh mixture into a sandwich size baggie and put in fridge. 5. Cut a piece whenever you want.
Here is what I made today:
30 dates (these were pretty small). I bought a container at Meijer that had about 100 for $3.49
1/2 cup walnuts
3/4 cup almonds
1/2 cup dried apple rings
cinnamon (to taste)
I like making these on my own b/c it is a little cheaper than buying them. Plus I like to be able to customize them to my own tastes. The combinations are endless!
Enjoy!
The coaches are going to have to get creative with me….I can’t do any overhead lifting for at least the next 4 weeks. MRI showed tendonitis & partial tear of my rotator cuff and I have a bunch of fluid in there that doesn’t belong. (I’ve had this for 4 months!) Hopefully PT helps, he’s giving me 4 weeks to show improvement or the next step is shots then surgery to get in there and clean it all out.
Total bummer!