Celebrate Solidarity Eats‘ 100th post with these maple bacon chocolate chip cookies!

Strength

Every minute on the minute for 12 minutes:

  • Odd minutes 2 squat cleans @ 70-80%
  • Even minutes 5 unbroken handstand push-ups, do not kip until necessary

Conditioning

Three rounds for total repetitions of:

  • 1:00 Max Effort (ME) Wall Balls (20/14)
  • 0:30 Rest
  • 1:00 ME Kettlebell Swings (70/53)
  • 0:30 Rest
  • 1:00 Burpee Over-the-Box Jumps (24/20)
  • 0:30 Rest

Cash Out

Remaining time:

  • Use barbell to roll out each leg ( http://youtu.be/jPgNW999i0s)
  • Use barbell on 5# plates to work through calves/heel cord
  • Use pill to work through thoracic and/or upper body areas of choice


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Due to the Civilian Military Combine and UVa’s Fall Break, we have some minor schedule changes this weekend:

  • Olympic lifting will be at 10 a.m. on Saturday, Oct. 12th
  • Regular workout will be at 11 a.m. on Saturday, Oct. 12th
  • There will be NO Olympic lifting on Sunday, Oct. 13th

Rest, make up a workout, or come in to work on some mobility!

Unsurprisingly, we had some amazing food at our pot luck from our Solidarity chef-athletes! Check out Solidarity Eats for some of the recipes.


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Rest day! Come into the gym and make-up a workout you missed or work on some mobility.

Stuck in a food rut? Trying to make some dietary changes? Check out the Eats blog for some strategies and tasty recipes!


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Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.

Bring A Friend Day (March 19th, 21st, and 23rd)

By now, you probably have several friends who have expressed a combination of curiosity and intrigue concerning this “CrossFit” situation. They want to know what the deal is with the bruises and whip marks all over your body and why you can’t stop speaking this crazy new language consisting of AMRAPs, thrusters, and snatches.

Well, our Bring a Friend Day (March 19th, 21st, and 23rd) will present them with the chance to experience what Solidarity is all about first hand! On March 19th, 21st, and 23rd we will conduct a partner workout and you are invited to bring in your friends to rock the WOD with you!

You will act as their Solidarity ambassador for the day and will help guide them through the workout. There are no strings or fees attached; they simply get to come experience a Solidarity WOD with you because we know just how tough it can be to put one into words.

What’s cooking in your kitchen? Bring it to the pot luck! (March 16th)

Potluck this Saturday from 5:30-8:30 p.m. Bring a dish to share (make sure it’s Whole Life Challenge compliant, or “Whole Life happy,” for those people who are participating) and a chair if you’d like to sit down. Family members are welcome. Also, we’re having a mini competition: we’ll be voting on our favorite dish; the winner takes home a copy of Well Fed!

Need inspiration? Check out the Solidarity Eats blog for meal and recipe ideas.


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Know someone looking to jump start their fitness in 2013? Tell them to check out our New Year Boot Camp! Class starts tomorrow, January 14th.

Today is a mobility/rest day/make up day. Come in and do some targeted mobility, active recovery and light skill work, or make up a workout you missed earlier in the week.

Looking for recipe ideas? Don’t forget to check out Solidarity Eats!


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Skill: Turkish Get Up

Conditioning:

Option 1: Ring Row/Knees to Elbow Ladder

Option 2: Rope Climb + Toes to Bar Ladder

We ate a delicious Thanksgiving dinner (see www.solidarityeats.wordpress.com for the recipes). We hope that you had a great holiday!


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Today is a rest day/make up day. Come in to work on mobility, do some active recovery, or make up a workout you missed earlier in the week.

Link Love

We are staunch advocates that a good diet is a key component of overall health and wellness, but it is important to realize that restrictiveness just for the sake of restrictiveness is not our aim. Within the last month, a few of the people whose writings on food, exercise, and nutrition I read regularly have written really compelling posts about diet/nutrition, dietary “purity”, and overall health and well-being. Below are some of the quotes that resonated with me; I encourage you to check out the whole post, and the rest of their sites!

Mark Sisson – Mark’s Daily Apple

“[I]f you’re generally healthy – or on your way there – and you’re not acutely intolerant or allergic to any particular food, I’d argue that worrying over a single component of a single meal to the point of physical manifestations of stress (racing heart, sweaty palms, nervous tick, scattered thoughts) is not conducive to weight loss. You’re trying to be so perfect that it becomes the enemy of the good.”

Dallas & Melissa Hartwig – Whole 9 Life

“Real dedication is taking time to rest and recover when you need it. It’s creating a healthy relationship with food, such that you are able to enjoy a night out or a special meal without guilt, remorse, or  punishment. It’s finding a balance between furthering your career, and enjoying the quality of life that your job affords you and your family. Real dedication is knowing when to ask for help, acknowledging when you’re in over your head, and admitting when you need a break.”

Sometimes we get caught up in the idea that more is always better: more workouts, more “dietary purity”, etc. Part of creating a sustainable, healthy lifestyle is identifying when you need to take a break, and taking it!

Melissa Joulwan – The Clothes Make the Girl

“If you have a physical condition that warrants following a restrictive diet, honoring those restrictions is an act of self-respect and self-care. But if you’re just being strict because it makes you feel virtuous or like you’re “doing something,” I want you to stop being mean to yourself. Immediately.”

Excellent words of wisdom about her month on the Paleo autoimmune protocol. The reason that Paleo works for her, is that it is a dietary framework that she notes “doesn’t feel restrictive…it feels expansive, creative, nourishing, and natural.” So, find what works for you. Food is so much more than just fuel, and I love Melissa’s emphasis that feeding yourself well is an act of self-respect.


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Strength: Press, 3×5

Conditioning:

For time:

500m row

  • 50 push ups
  • 50 KB swings (52/35)
  • 50 sit ups
  • 50 ring rows

500m row

*Partition work between row efforts as desired

Close: 4-position shoulder stretch

Get ready for cooler temps with an easy soup recipe. Sausage, potato, and spinach soup over at Solidarity Eats!


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While I could write paragraphs about the importance of adequate rest, let’s keep this short and sweet. Rest days are critical for making progress; they are where your body recovers and adapts from what you asked it to do in recent workouts. If you aren’t taking a break, you aren’t reaping the benefits of your hard work. Period. (Note: “Oh, I just went for an easy 6 mile run” = NOT RESTING).

So, how to take advantage of your rest days to maximize your recovery benefits?

  • Foam rolling and self-myofascial release with the lacrosse ball, especially for those of you with tight hips and shoulders!
  • Find a favorite stretch at MobilityWOD and do it!
  • Extra sleep
  • Take a nice long walk
  • Instead of a gym workout, try a kitchen workout. Nutrition–particularly adequate protein intake and adequate caloric intake from high quality sources–is critical for recovery and long-term performance. Plan out your meals and try pre-preparation to make future meals a breeze.

The rewards of rest day kitchen prep…

What’s your favorite rest day recovery activity?


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UPDATE: Check Solidarity Eats for more regular recipe posts!

Looking for something that requires minimal effort with maximal return on investment?  Try this slow-cooker garlic pork recipe.

Using PaleOMG’s recipe for garlic pork and rice as the basis and a random 3# ham roast I had in my freezer, this came together to be tender and flavorful.  We poured some of our new favorite hot sauce on top of it, Valentina Salsa Picante, and it channeled some of the best aspects of North Carolina BBQ: a tangy, vinegary base with a nice kick of spice.  (Somehow it tastes like tomato even though there is NO tomato in the bottle.  How, Valentina, how??).

(more…)


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