Archives for February 2010

Box Jumps, Goblet Squats, and Sit Ups

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Box Jumps

Goblet Squats

Ab Mat Sit ups

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Tuesday 2-23-2010

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Burpees, Sit Ups, and Push Press

Kids sit ups Kidz push ups Kidz board

Tuesday 2/16

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Broad Jumps


Ring Rows

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Tuesday 2/16

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Broad Jumps


Ring Rows

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Free Saturday

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Air Squats

Tuck Jumps

Push Ups

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Deadlifts and Pushups

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Welcome to CrossFit Kids, Mark and Wyatt

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Ode to the Almond

Food Nazi: Nuts to You

Almonds Hardcore weight training: That's the yellow and black Camaro 2SS
sitting out in the driveway ready to blow your mullet clean off.

Got that?

Now, if intense training is the sports car, then what does that make food?

No, Bumblebee, not the gasoline. Food is the steering wheel.

And not getting the right food into your piehole is, without a shadow of a doubt, the brake.

how powerful food is in the bodybuilding game: it steers the direction
of your balls-out training. In fact, as many of us have experienced,
you can take the same training program and turn it into a mass phase or
a cutting phase just through food manipulation.

From the crucial peri-workout feedings to the last meal of the day, the foods you consume drive the results of your gym efforts.

So let's quit spinning the wheels on that Camaro and talk food.
Foods to get you bigger, foods to get you leaner, and foods to make you
live long enough to chase your great-grandkid's girlfriend around the
house, no frickin' electric scooter required.

Anabolic Almonds

Fiber, healthy monounsaturated fats, protein… Yawn.

Yeah, yeah, you know almonds are good for you, but here's something really cool:                                  Toasted almonds + butter = pie crust. F' you, fat-free dieters!Almondpiecrust

In a study published in the International Journal of ORMD,
one group of reduced-calorie dieters enriched their diets with almonds
while another group ate the same amount of calories but consumed no

The result? The almond-eaters lost more body fat and
more inches off their waists than the non-almond eaters. Remember, the
study participants ate the same amount of calories.

result may be partly due to the fact that the fiber in almonds prevents
some of the calories from fat from being absorbed. "The fiber binds
with a portion of the fat so that it doesn't come into contact with the
intestinal wall," researcher Dr. Michelle Wien, explained. "It just
gets flushed out of the body."

So, almonds are sorta like that
Orlistat weight loss drug and its impotent cousin, Alli, only, you
know, without all the anal leakage and explosive shitting.

Jonny Bowden notes that epidemiologic studies universally show that
those who eat the most nuts also tend to have the lowest levels of body
fat. No, you can't eat them by the handful all day long when in a fat
loss stage, but the good fat, the protein, and the fiber content
combine to make almonds super satiating (filling).

Long story
short, make three ounces of almonds part of your summer lean-down or
your next contest prep and you'll lose more body fat than if you

Not on a diet? Wanting to get so big that an ox yoke
looks more appropriate on you than a necklace? Well, for the
mass-seeking bodybuilder, almonds provide clean calories and have been
recommended by bodybuilding nutritionists like Mike Roussell for those
seeking to ditch the "skinny-fat" look.

Keep a bag of natural
almonds in your car, your laptop case, or at your desk and snack on
them throughout the day. Just a handful here and there can help you
reach the 800 to 1000 additional calories per day that most hypertrophy experts say are needed to fuel muscle growth without gaining ridiculous amounts of body fat.

since we all love to eat, here's a badass way to get more almonds into
your diet. As a bonus, if you make this for your wife or girlfriend,
her panties will fly right off and hit the ceiling… and stick.

Almond Orgy Cheesecake                                                       Not all that pretty, but damn tasty. Like that chick you booty-call on Tuesday nights.


Big package of slivered or sliced almonds
A few pats of omega-3 Smart Balance butter
1 envelope of unflavored gelatin
1.5 cups of unsweetened vanilla almond milk
1/3 cup Splenda or your preferred artificial sweetener
1 teaspoon organic vanilla extract
1 8oz package of cream cheese, fat free or plain depending on your goals


Combine the gelatin with two tablespoons of water. Let sit for five
minutes or so until it thickens up and turns into a hockey puck.

Melt the butter in a pan and toss in enough almonds to cover the bottom
— use a lot for a thick crust, a little for a thin. Toast for a bit,
then toss to coat. Pour butter-coated almonds into pie pan and spread
evenly to form "crust." A springform pan works best. (Ask your granny
to borrow hers.)

3) In a small saucepan, whisk together the almond milk, sweetener, and vanilla. Bring to a boil.

4) Once boiling, add gelatin mixture. Bring down to simmer and whisk until dissolved.

In a food processor (or even your blender) add cubed cream cheese. Pour
hot almond milk mixture in and pulse until smooth.AlmondFlour                   Not all flour is bad.

5.5) Resist the urge to drink it right out of the blender, Mondo.

Pour mixture into pan over almond crust. Add some extra almonds on top
to make it pretty, 'cause you know you like that stuff, tough guy.
Refrigerate for 2 hours before making a damn fool of yourself eating it
in one sitting while watching Jersey Shore.

Notes and Variations

• Need more quality calories, pencil-neck? Blend in a tablespoon of almond butter along with the cream cheese.

Want a chocolate-almond cheesecake? Use unsweetened chocolate almond
milk or a tablespoon of unsweetened cocoa powder. (More on almond milk

If you make it, hit "discuss" below, show us your pics, and tell us about your variations.

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Working the Core

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