Monday, February 22, 2010

WOD for Tueasday February 23

Bill, after 2009 games final, totally pushed it to his limits! Great Work!

Tabata This!

Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71

Paleo cookies yet another version

1C almond meal

1C unsweetened coconut

2Tbl cocoa powder

1/2 tsp baking soda

1 egg, beaten

1/4C warm honey

blend dry ingredients together,mix in egg, then honey.

Use rounded 2tsp of dough for each cookie

350degrees for 15 minutes

middle rack of oven


Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

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