Archives for November 2013

OMG!!!! Thanksgiving stuffing that is GOOD!

I made this stuffing for Thanksgiving and my family KILLED it.  They loved, loved, loved it – despite the fact that it contained no bread!  We doubled the recipe and ate the remains for breakfast the next morning!  DELISH!  It’s a keeper!


Thanksgiving Caramelized Onion & Sausage Stuffing

Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 1lb ground pork sausage
  • 2 yellow onions, sliced
  • 1 sweet potato or yam
  • 1 container of mushrooms, roughly chopped
  • 2 tablespoons white wine vinegar
  • 1 cup pecans, chopped
  • 2 eggs, beaten
  • ⅓ cup chicken broth
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • 2 tablespoons fat of choice
  • 1 garlic clove, minced
  • salt and pepper, to taste
  1. Preheat oven to 375 degrees. Cover a baking sheet with foil, throw diced sweet potatoes/yams on it, sprinkle with olive oil and salt and pepper. Bake for about 15-20 minutes or until sweet potatoes are tender, then set aside.
  2. While those cook, pull out a large skillet, place it under medium-high heat and place a tablespoon of fat along your minced garlic clove and your mushrooms in it to begin to cook down. Add a bit of salt and pepper and cook until soft. Once they are done cooking, add to a large bowl.
  3. While your mushrooms are cooking down, add a tablespoon of fat to another large skillet over medium heat and add your sliced onions. Continuously move onions around to help coat and caramelize. The caramelization will take about 10-15 minutes. Add a bit of salt and pepper, to taste.
  4. When your mushrooms are done cooking, add your pork sausage to the hot mushroom pan (the mushrooms have been removed at this point). Use a wooden spoon to break up sausage and cook until almost cooked through.
  5. Once the sausage is all done, add mixture to your mushroom bowl to cool. Now beat your eggs, add to your sausage mixture, and add your chicken broth and vinegar, along with your sweet potatoes, pecans, and chopped herbs. Mix well.
  6. You can now either use a 9×13 baking dish to place your stuffing in OR place on a foil-lined baking sheet. Either way will work.
  7. Bake at 375 degrees for about 10 minutes, then add your caramelized onions and cooked for 5 more minutes.
  8. Eat it up!!!! OMG OMG, its so good.

many thanks to for this one!


CrossFit Hero WOD – “Lee”IMG_9150

5 rounds for time of:
Run 400m
1 Deadlift – 345# M/240# W
3 Squat Cleans – 185# M/130# W
5 Push Jerks – 185# M/130# W
3 Muscle Ups
1 Rope Climb – 15′


IMG_9126 IMG_9125IMG_9118 IMG_9115 IMG_9116

Today was Kendra’s last WOD at CrossFit Flagstaff. She is headed to Massachusetts for her next traveling nursing assignment. Stay in touch Kendra, we will miss your energy! IMG_9132 IMG_9126

Rich Visited from CrossFit Waialua on the north shore of Oahu.

IMG_9123 IMG_9120 IMG_9114

Ali visited us again from CrossFit Works in Tucson.


Saturday, November 30 – Monday, December 2

There are no regularly scheduled classes at the gym this weekend due to the CrossFit Kids seminar.  Tara will open the gym at 7:00 a.m. – 8:00 a.m. both Saturday and Sunday mornings if you would like to come in and work on some stuff for an hour.  Please plan to be finished by 8:00 a.m. when the seminar staff has their meeting and sets up the gym for the day.


1. Snatch
3 x 1 across -around 90% of 1RM

2.  Clean and Jerk Ladder
Men: Start at 200# and add 10# every minute
Women:  Start at 105# and add 5# every minute


Make up day


1. Strength Focus – accessory work

2. Gym WOD – CrossFit Total



Happy Thanksgiving!

Mainsite_thanksgivingThanksgiving: Judgment Day” by Hilary Achauer, CrossFit Journal article [pdf]

Mike and I wish each and every one of you a wonderful Thanksgiving full of family, friends, and great food!  We are thankful for our CrossFit community and all the support and laughter and dedication you all bring into our lives.


Wall Climber!

1. Plyometic/Agility Work
5-10-5 Pro Agility Shuttle – Take 5 attempts to establish a best score.
This test measures your change-of-direction speed, highlighting your ability
to maintain control of your body through rapid changes of speed and direction.
See video below.


2. 5 rounds for time of:IMG_911010 Wall Climbs
10 Toes-to-Bar
20 Box Jumps – 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Strength Focus:IMG_9112
Deficit Deadlift 5 rep max

Stand on a 45# plate.


Our 9:00 AM class ended up being all beautiful strong women. (They actually threw Joel out when he walked through the door at 9:30!)
IMG_9025 IMG_9024
Ashley dropped in for a visit today. She’s from C Street Barbell Club and CrossFit in Ventura, CA.
IMG_9064 IMG_9086 IMG_9054
IMG_9088 IMG_9046


What’s Your Version of a Kettlebell Burpee?


1. AMRAP in 12 min. or 3 rounds, whichever comes first.
30 Cals on Airdyne
30 Cals Rowing
400m Run

2. 5 rounds of:
15 Kettlebell Burpees
2 Thrusters
1 Snatch (full squat)

Post methods and loads for the kettlebell burpees and thrusters.

“The most important part of any CrossFit workout is posting about it endlessly on social media. How ’bout you just brag about all the kettlebell burpees you did to all the other wacko’s in your cult.” –Daniel Tosh

Kettlebell Burpees away!  (whatever they are!)

IMG_8949 IMG_8948 IMG_8942IMG_8938IMG_8939IMG_8940IMG_8947 IMG_8946 IMG_8928IMG_8944IMG_8945IMG_8996IMG_8993 IMG_8991

Liz’s Good friend and fellow CrossFitter, Mary visited from CrossFit Timpanogos today!

November 26, 2013

12:00 AMRAP
7 deadlifts, 75#/55#
7 toes-to-bar
7 box jumps, 24″/20”

9:00 AMRAP
6 deadlifts, unloaded-10#
6 toes-to-bar, knees-to-elbows, or knee raises
6 box jumps, 12”-24”

IMG_9003 IMG_9004 IMG_9005IMG_9002 IMG_9000

Wednesday – Friday, November 27-29


1.  Strength Focus
Deficit Deadlift 5RM
Stand on a 45# plate (maybe 45 +25 if you are short).

2. Technique
10×10 slow OHS, 45# M/33# W – work positioning and technique.
3. Gym Plyometic/Agility WorkPro agility shuttle

4. Gym WOD – Wall Climbing


FILL YOUR BELLY WITH TURKEY!!!  Happy Thanksgiving!  Get in a nice run today and post your distance and location to comments.  It can be a 5k trail run, a 2 mile Buffalo Park o-course run with some pullups and “stuff” thrown in along the way, a 1 mile turkey trot…whatever just get outside and enjoy the day!



Gym WOD – “Lee”

Rx’d or Not quite? A gentle reminder of that definition…

Rx or, “as prescribed,” does not only refer to the weights used in a workout, it also refers to movement standards. 

As a person who truly loves the sport of CrossFit and understands what it takes to be an athlete at the top of this sport, I take the  term “Rx” extremely seriously. It’s actually sacred to me. Yep, sacred. Rx or, “as prescribed,” does not only refer to the weights used in a workout, it also refers to movement standards, i.e. hips below parallel on every type of squat; every wallball making contact with its intended target, every pullup showing the chin above the bar and full elbow extension at the bottom; every handstand pushup showing control and balance at the top of the movement, every Jerk stood completely up before the bar is dropped from overhead lockout…I could write an entire article on standards alone (not a bad idea), but you get my point. When someone comes up to the board and says “Rx” when clearly I know that their workout was not done completely “Rx,” I do my best to not make that person feel badly but still to inform them of what was NOT Rx about their workout. If this has ever been you, do not take offense to this. It is my job as your coach to instill good habits in you, and it is also my job to protect the man or woman working very hard next to you who DID do a fully Rx workout. Just because you did the Rx weight but couldn’t get your hips below parallel on your back squats means that you in fact, did not do an Rx workout. So keep this in mind before you give your coach your WOD score – and in choosing your appropriate weight for the workout.

These movement standards fully apply to those who “scale” the workout, as well.  Scaling is not shortening the movement standards – it is looking at the workout as it’s written on the board and evaluating weights and volume for each individual’s capacity at the same level of effort and intended time domain.  To take shortcuts is cheating the purpose of the movement and the musculature that is involved in it.  If someone is given an accommodation to range of motion in a movement due to injury, that is a modification made that has temporary intent and the coach will work with that athlete over time to get them to a full movement standard as they are able.  The expectation is set and the athlete meets what they and the coach have established – and it should be noted on the board and in the athlete’s workout journal.

A great blog post about this was written by Dawn Fletcher in 2011 called “CrossFit Cheaters Anonymous“.

If this article makes you uncomfortable, there is still good news: you have the ability to change from today forward and start being an athlete with integrity, not an “athlete”.  We will certainly commend you for it.

Another good write up in helping us understand these terms – Rx’d/”ALJ”/Scaled.  Orange text indicates a link.

Defining “Rx’d”

A New Scoring System for CrossFit: Scaled, Rx, and…ALJ?!?

“As Rx’d.” You know what it means. “As prescribed,” per CrossFit Kinnick, “means that we completed the workout as written, with no scaling or modifications, with full range of motion (ROM).” They go on to add:

Perform your movements according to the standards and earn your prescribed status 100%. Let there never be any question that you played a good, clean game.

[M]arking a workout performance “as Rx’d” is something special. It means something. It means that you are a pretty solid athlete. It means you did all of the prescribed reps, with no substitutions or scaling. If you substitute an exercise, or scale the workout somehow, it is NOT “as Rx’d”. It also means that you demonstrated solid form throughout the effort.

Some of your very last reps might not have been absolutely perfect and beautiful, but 97% of them should be. It means that your ROM was complete on EVERY rep. In order to do a WOD as Rx’d, you must redo reps that were not complete. I know its hard to go all the way down to floor on each push-up, especially towards the end of a workout. But if you don’t, you didn’t do it Rx’d, period.

Remember that CrossFit is the sport of fitness, and sports have rules and standards. Triangle CrossFit summarizes it well:

[J]ust like the sport of basketball, baseball, etc., there are standards associated with the game. A strike is a strike. The ball through the hoop, not the ball hitting the backboard, gets you two points.

Perform your movements according to the standards and earn your prescribed status 100%. Let there never be any question that you played a good, clean game.

Being Smart Before Going “Rx”

Be smart!

Certainly you should care about the rules and integrity of the sport as practiced in your box. But you also put your health and longevity as an athlete in jeopardy if you push too hard to a do a workout Rx’d when you should not, as CrossFit Hollywood explains:

Most injuries are caused by your own over-tension and technique faults rep after rep after rep. It likely wasn’t the 1RM bench press attempt that tweaked your shoulder, it was the months prior of lifting with poor form. And looking back, you probably know it.

Like that rough bumpy part of the road that wakes you up before you drive off the highway, most injuries will give you warning signs before the final straw. Learn to pay attention to those signs and heed them.

… The “Rx” weight is kind of misnamed. It is merely a suggestion. The prescription for a workout is whatever is suitable for you on that given day at that given time. It’s not imperative that you thrustered 135 pounds a week ago. Maybe last night you didn’t get much sleep. Or maybe you’ve been in your car all day and your hips are tight. Or any other reason you may not be operating at 100% today. If a 95-pound bar is your Rx TODAY, so be it.

Is it worth sitting on the sidelines for two months while your shoulder heals from bursitis because you wanted a star next to your name on the whiteboard? Do you think you’ll get any less of a workout if you scale down to ensure proper form and protect a nagging joint?

Read our article on “Scaling with a Purpose” for more on this topic.

Not Quite Rx’d = “A Lil’ Janky”

Not quite RX'd

So what is the solution? Freddy Camacho of CrossFit One World has come up with an updated scoring system for their whiteboard results to reflect the middle ground between “scaled” and “Rx’d”:

[T]he “Rx” weight is kind of misnamed. It is merely a suggestion. The prescription for a workout is whatever is suitable for you on that given day at that given time.

[W]e still see people miss lots of reps and the first thing they say when we write their result on the whiteboard is “I did it as RX!”

I don’t really make a big deal about it. I came from a bodybuilding background. I relate people thinking that they do workouts “as RX’d” to those guys who were spotting me on a bench press and telling me, “It’s all you!!!” We tend to turn a blind eye to the truth so we don’t discourage valiant efforts. I love it when peeps work their ass off and get excited about accomplishing something they didn’t think they could do. BUT…….

THE KING HAS NO CLOTHES!!! Let’s call a spade a spade, but encourage hard work. We write “RX” next to performances that meet the criteria for RX’d. We don’t write anything next to a performance that is scaled. I propose a third measurement. I used it the other night when a person doing the 150 push-up/shuttle run workout had more than a few reps that were definitely not legit. When he told me his time, I wrote “A LIL’ JANKY.” He was cool with it, and we both laughed.

Over the long term, by reserving the term “Rx” for truly Rx-worthy efforts, you will hold yourself to a higher standard and you will see the best gains.

“ALJ”- You used the RX’d weight, and you did the required amount of reps, but in all honestly, it wasn’t quite RX’d. Good work. You need to work harder and get stronger. Your result was ALJ, but you will work harder and do it RX’d next time.

A lil’ janky. Love it.

Over the long term, by reserving the term “Rx” for truly Rx-worthy efforts, you will hold yourself to a higher standard and you will see the best gains. But enjoy the journey and start celebrating your progress along the way from scaled to Rx’d by using Freddy‘s intermediate designation of “ALJ” on the whiteboard!

CrossFit Dodge Ball for College Credit?!?!?!

Warm Up: CrossFit Dodge Ball!! IMG_8985IMG_8965


5 rounds for time of:
10 Wall Climbs
10 Toes-to-Bar
20 Box Jumps – 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.


IMG_8956 IMG_8954 IMG_8961 IMG_8960

Wall Climber WOD

IMG_8964 IMG_8980 IMG_8982 IMG_8978 IMG_8971 IMG_8969