Pose Running

We had a great turnout this weekend at our sold out Pose Running Seminar with Valerie Hunt, Level II Pose Running Coach. Today you get to practice your new running method.

For more information on Valerie -
http://www.posetech.com/services/ValerieHunt.html


WOD:

400m Run
25 Pullups
400m Run
50 MB Slams #20
400m Run
25 Pullups
400m Run

For Time

PALEO RECIPE - from Elana's Pantry

I was looking for a salad dressing alternative and ran across this one.

Creamy Avocado Dressing

1 avocado
3 tablespoons olive oil
1 tablespoon lemon juice
1/2 cup water
1/4 celtic sea salt
1/4 black pepper

1. Place avocado, olive oil, lemon juice and water in blender.
2. Puree until smooth thenblend in salt and pepper
3. Serve over green or chopped salad.

Fight Gone Tabata

Who do you race for?

I met a young lady yesterday whose father is battling prostate cancer. She signed up

for fgb 4 on the spot. She has never done a CrossFit workout. She simply realizes how

important this cause is. Remember, do your part. You can Sign up, or you can Pay up, or

just Show up to volunteer.

Fight Gone Bad IV to register for the CrossFit Cedar Park Team.

My good friends over at The Color Factory are working on some new T-shirts for us.

Check 'em out they are a very talented group of people. They do everything from logo's to monument signs.

WOD

Fight Gone Tabata

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

Work at each station for 20sec, rest for 10sec for 4 rounds each station.

You have your 10 second rest period to switch stations.

2 rounds total

Why CrossFit Works

Carson and Kindel bust out some thrusters. Getting Fit one rep

at a time.

Carlos brought some great fruit that grows naturally

at his place. Good Healthy Stuff.

Check out this cool little blog from the

world famous Kelly Starrett of San Francisco CrossFit.

I was asked recently by a non-crossfitting friend (yes, they exist in theory) what I thought were the reasons for Crossfit's popularity and success. My response was immediate. I said, "Because, it's not a gimmick. Front-Squatting and Running isn't a gimmick."

And it's not. Marrying together Olympic sports is a hard stinking workout, and...READ MORE

WOD

5 Deadlift (255lbs, 145lbs)

7 Pull ups

9 Burpees

AMRAP 15 Minutes

PALEO RECIPE

HAM AND PINEAPPLE FRITTER (yes its good!)

Ingredients
1 slice pineapple
2 slices finely sliced ham
1 egg
Almond meal
Cinnamon
Nutmeg
Allspice
1 tsp Oil
Avocado (optional for serving)

Instructions
In a bowl, beat egg with some cinnamon, nutmeg and allspice to taste.
Spread some almond meal on a plate. Place ham on one side of the pineapple piece and dip into
the beaten egg to coat. Coat the pineapple/ham in the almond meal and place on a heated fry pan with oil and lightly cook until almond meal has browned.

Serve with avocado (optional)

Health, Fitness and a Fight.

Scott, getting his mind right.

Ok gang, Fight Gone Bad is in full swing. It is more than just our fitness.

It is more than just our health. We can't sweat enough to give what some

of these warriors have given up. We are all doing our

part to get the word out and the donations in.

It's time, sign up, pay up, and show up.

So please, sign up to workout, pay up for the cause, or show up to volunteer.

FGB IV

Remember, ALL proceeds go to

The Wounded Warrior Project and Athletes for A Cure.

wod

10 burpees

20 KB Swings

30 Sit ups

400 meter run

4 rounds for time

PALEO RECIPE

Cilantro Shrimp - from Kathy DeBack

1 pound gulf shrimp

1/2 cup each finely chopped celery and cilantro

2 tablespoons minced garlic

1-2 tablespoons lime juice

1/2 cup olive oil

2 tablespoons almond flour or arrowroot

1 bottle clam juice

1/2 teaspoon each salt and pepper

1. Peel and devein shrimp. Finely chop onion, celery, cilantro and garlic. Squeeze lime juice and set aside.

2. Heat olive oil and stir in almond flour or arrowroot and cook 3 minutes, stirring constantly.

3. Add onions, celery and garlic. Cook 3 minutes

4. Gradually stir in clam juice. Add cilantro, salt and pepper. Cook 1 more minute.

5. Add shrimp and toss to coat. Cover skillet and cook 2 to 3 minutes, stirring halfway through, until shrimp

turn from translucent to pink. Remove from heat, add lime juice and season to taste. Serve immediately.

FGB IV video

Fight Gone Bad from David Tillman on Vimeo.

Today's Wod

From CrossFit.com

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

We did this one a while back. Melanie and Nikki did it out in the 105 degree heat. If you haven't seen the video,

check it out here