Tuesday, May 1

Skill: Bench Press

“CrossFit LA Baseline”, for time:

  • Row 500 meters
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups
Close: Couch Stretch

Monday, April 30

Remember, all classes meet at Cherry Avenue!

Skills & Drills: Kettlebell Swing, Kettlebell High-Pull

“Helen”, 3 Rounds for time of:

  • 400 meter run
  • 21 kettlebell swings
  • 12 pull-ups

Close: Shoulder Mobility

Results! Strength Cycle Wrap Up

Congratulations to those of you who just finished a 12-week strength cycle focused on the squat and deadlift.  We saw tremendous improvement in form and strength over the last three months, with many of you setting new rep PRs only to kill them a few weeks later.  Nice job!

A few special shout outs go to Joules and Paula:

  • Joules went from a deadlift 1RM of 200# to repping out 185# for 8 reps (with perfect form).
  • Paula made a commitment to get in the gym every session and made up lifting sessions outside of class when this wasn’t possible.  This consistency showed.  In three months, she went from struggling with 125# for one squat to doing the same weight for 5+ reps!  Her deadlift started at 145#, and yesterday she pulled 137.5# five times.
If you see them, give them a high-five (ladies, pat yourselves on the back).

Thursday, April 26

Skillls & Drills: Rowing technique practice

Strength (a.m.):
1+ @95%

5 rounds of:

  • 10 deadlifts at moderate weight, focus on quality of reps, immediately followed by…
  • max reps pushups (just shy of failure – ~1 rep left)

Rest as needed between rounds

Close: 1000m row
Practice consistent pace and steady stroke rate.

Eats: DIY Nut Butter

I love nut butters, but I don’t always love the price tag they come with at the grocery store.  For awhile, my go to favorite was Trader Joe’s crunchy almond butter with sea salt and flaxseed.  At $5/16 oz. jar, this was one of the tastiest and most affordable options around (if you count the Richmond TJ’s as “around”).  But, lacking ready access to a TJ’s and getting bored with the same ol’ concoction year after year led me to spice things up recently.

You need the following:

  • 1 pound (or more) of your favorite  nut(s) (I used almonds with a handful of pecans for excitement)
    Note: This is a major $$ saver if you have a Costco or other wholesale membership.  Almonds cost ~$3/pound at Costco.
  • food processor
  • sea salt (optional)
  1. (Optional step) Preheat oven to 350.  Spread nuts on a large baking sheet and roast for ~8 minutes, shaking once or twice.  You want them to be fragrant and slightly browned.
  2. Pour the roasted nuts into a food processor, sprinkle with sea salt, and turn the processor on.  Let it run for 10-15 minutes, scraping the sides occasionally.  Note: sufficient food processing time is the key to creamy nut butter.  If it hasn’t started looking “spoonable”, just let it keep running.

Play around with nut blends, roasted vs. raw, and spicing (cinnamon, cocoa powder, etc.) to suit your tastes.

What’s your favorite nut butter?