1 Mile Run
250 m Row
10 Power Snatches (75#/55#)
10 OH Squats (75#/55#)
2 Rope Climbs
Post time to comments.
Coaching Tips: Unless you like rope burns on your skin, I suggest wearing knee socks for this workout. Pinching the rope between the tops of your feet will help you with ascending the rope. Think about moving up the rope like an inch worm. Legs move up first, then hand over hand up the rope. Snatches are done with long loose arms and speed through the middle. Keep your shoulders in an engaged position while the bar is overhead during the snatches and the overhead squats.
MORE NEW CLASSES
We are happy to say that we have again added new classes to the schedule. Due to its popularity, we will now offer the 12pm class Monday through Friday. For the time being we will be canceling the 6pm class on Tuesdays due to lack of attendance.
Congratulations to all of you on some amazing August PR's. Check out that board, I don't think I've seen it quite so full before, you all do CFEC proud!
Paleo Shredded Chicken Tacos
8 Boneless, Skinless Chicken Breasts
1 Jar Salsa Verde (Trader Joe's)
Chopped Red Cabbage
Chopped Cilantro & Red Onion
Guacamole (Mashed Avocado and Salsa)
Grated Cheese (Not Paleo but Hayden likes cheese…)
Red Lettuce Leaves (for the "shells")
Place chicken and salsa verde in a crock pot, cook for 4-6 hours. Chicken will shred easily with a fork. I split the chicken into four batches, froze 3 (I always make extra meat to use for later meals) and used the fourth for the tacos. This is another easily prepared meal, other than the chopping which takes a bit of time. Just add two heaping spoonfuls of the shredded chicken to each lettuce leaf and add your favorite toppings. I had two tacos with steamed broccoli and some strawberries for a perfect 2 block meal.
What an awesome month of setting new PR’s. The fact that most of you are willing to push yourselves to new limits is powerful to see and inspiring to others around you. Great job. Now there’s a new month, so let’s get better by achieving some of the PR’s you weren’t able to get last month.
Rose 33:29 3rds
Carrie 27:30 3rds
Kimmie 26:33 2rds
Julia 33:36 Rx
James 25:22 Rx
Paul 22:53 Rx
Thank you to everyone for all the birthday wishes. Coming in to CFEC was truly a highlight of my day. Thanks to Lisa, Paul, Tina, Teshina, Dusty, Carrie, James, Newman, Susan, Don, Tiff, Tony, Diana, Tom, Jon and Amelia for my wonderful gift. I love you guys!
Hoolia, we all agreed that you needed some new knee high socks.
Teshina 29:20 Rx
Doug 32:27 Rx
Marie 31:44 3rds
Kevin 25:40 3rdsRx
Pete 27:21 Rx
Spears 31:39 Rx
Chris 30:22 Rx
Mike 26:00 3rdsRx
Tina 29:50 mod
Traci 37:43 Rx
Brad 25:49 Rx
Jon 25:20 Rx
Tony 24:38 Rx
Briley 33:45 Rx
Hilda 40:31 Rx
Dan 31:47 Rx until last rope climb
Jason 22:40 Rx
Robert 28:34 Rx
Karen 33:54 mod.
Laura 28:17 mod.
Jake 27:18 Rx
Ed 23:41 Rx
Emily 31:17 Rx
Chrissy 37:19 Rx
That was a doozy…
Newman, those mismatched knee socks served me well during the rope climbs!
Hoolia, they had to be good for something because they definitely aren’t a fashion statement. Unless you’re a Mini Pearl from HEE HAW fan.
Jim A. 34:56
Jarodd 36:14 Rx
Rebecca 37:24 Rx
Lisa that meal looks so good! I’m going to try it! I love that you post food ideas, it’s really helpful for staying on track and mixing it up so I’m not eating the same thing every day!
Thanks Amelia, missed you today, I took the day off, too… See you tomorrow
Thanks for posting zone friendly meal ideas! Eating right is a huge part of fitness! Keep ’em coming!
Wow Lisa! Awesome recipe and food shots! Will try this recipe for sure! I think you have a second career as a Food photographer! Thanks!!
OMG OMG OMG OMG!!! The tacos look fantastic…. gonna be cooking these up as soon as I can get to the market to get all the ingredients!! thanks for that. can’t waaait!!!
I have been examinating out a few of your stories and i must say nice stuff. I will make sure to bookmark your blog.
Many thanks for being my personal coach on this topic. My partner and i enjoyed your current article quite definitely and most of all liked the way you handled the aspect I regarded as controversial. You happen to be always incredibly kind to readers much like me and let me in my living. Thank you.