CFSG Newsletter Feb 16-29

Warm Up Feb 15-29

60 Second Child Pose
10 GI Janes
10 OHS with PVC
230 Metre Sprint
60 Second Cobra

Travelling??

For Time

Run 1km

100 AirSquats

50 Push-ups

50 Sit ups..

then breakfast!

CFSG Newsletter Feb 1-15

Warm-Up for the next two weeks

60 Second Handstand Hold

10 Slapping Push Ups

20 Walking Lunges

10 Snatch Balance (PVC or Bar)

60 Second Downward Dog

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Music

Adele- Rolling in the Deep

Ramones on the Simpsons
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On the Road?

If you are lucky enough to have a rower in the hotel gym

5 rounds for time
10 Thrusters
400 metres row

No Rower?
Run 200m
10 Push ups
10 Squats

5 rounds for time
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CFSG NewsLetter Jan 15-31

Warm-Up Jan 15-31 

60 Second L-Hold

230 Meter Farmer Walk (1.5/1 pood)

15 MBC

50 Double Unders (see video)

60 Second Superman

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Music

Evil Nine - Restless

Washed Out - New Theory

The Shins - Phantom Limb

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Traveling and Can't get to the box?

50 Push Ups

Run 1 Mile, lunging 20 steps on the minute

50 Sit Ups

For Time

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Happy New Year! 

CF Newsletter Jan 1 to 15, 2012

Warm-Up for the next two weeks:

60 Seconds Plank

Junkyard Dog with Partner (see clip)-- sorry about the music

Snatch Press Behind the Neck (15 reps with bar)

OHS (15 reps with PVC)

60 Second Sampson Stretch

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WOD Music

Never Gonna Stop - Rob Zombie

Tainted Love - Marilyn Manson

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Traveling and can't get to the box

We did this in Crossfit Danbury (Connecticut USA)

Barbara

20 Pull-ups (sub chair dips if no bar)

30 Push-Ups

40 Sit Ups

50 Squats

Rest 3 minutes...Between Each Round - 5 rounds for time

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New Year's Eve's Baby Back Ribs!

1 Rack New York Baby Back Ribs 

Rub with Coconut Oil and Dry Rub

Dry Rub

Paprika 

Sea Salt 

PepperCorns 

Rosemary 

Ginger

Grind with mortar and pestle until fine (paprika should be the main ingredient (3 parts for every 1 part of the other ingredients). Rub both sides of meat. Cook fat side up for about 2 hours at 140c. Increase heat to 180 for last 15 minutes for crispy finish if desired.

Crossfit Singapore Newsletter Dec 16-31 2011

Warm-Up for the next two weeks

60 Seconds Downward Dog
50 Meter Mountain Climber
50 Meter Sprint
15 Knees to Elbows
60 Second Child Pose

Then try these stretches out

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WOD Music

Rammstein: Feuer Frei

Crystal Method: Double Down Under

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Traveling and can't get to the box

8 rounds for time

10 chair dips
20 lunges

Start with and end with a 60 second handstand (if you dare)

Speaking of travel, we will have some interesting new menu items for our warm-ups in 2012, courtesy of  Coach Burgener who put us through our paces at Schwartz's Crossfit in Melbourne Dec 4-5.

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New Year's Eve Salad

Crab, Avocado and Rocket Salad with Chive Vinaigrette

Chive Vinaigrette
1/2 cup extra virgin olive oil
1/4 cup snipped fresh chives
2 Tbs fresh squeezed lemon juice
2 Tbs fresh squeezed grapefruit juice
1/2 Tsp ground brown mustard seed
Sea salt and black pepper

In a blender, puree the oil and chives until smooth and set aside. Strain chive pulp (optional) Add remaining ingredients and blend. While blender is running. slowly add in oil

Happy Holidays

Crossfit Singapore Newsletter Dec 1-15 2011

This Week's Warm-Up

60 Second Cobra
25 Wall Ball Sit Ups
10 Pistols Each Leg (See Video Above)
15 KBS
60 Second Alternate Cat/Cow Pose
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Traveling and can't get to the box

10 Burpees
10 Squats
10 Sit Ups

10 Rounds for Time
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Music

Prodigy Spitfire

The Clash London Calling

Warm up: November 16 - 30, 2011

Warm UP for the Next Two Weeks:

Hand Stand Hold (60 seconds)

30 Air Squats

10 Hollow Body Push Ups (see Mobility WOD clip below)

60 Second Stretch  (Hands touching toes, straight legs)

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Tunes to groove to:

Moby- The Day

Snoop Dog/David Guetta - Sweat

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Travelling and can't get to the box...

Invisible Fran 

21-15-9 of air squats and push ups for time.

Add 1km run before and after if you have the facilities.

If you visit another box, please share your photos!

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Paleo Apple Pie

Crust:

2 cups almond flour

7 dates

1 tbs Coconut Oil

Blend in food processor until almost butter. Coat 9inch Pie Pan with Coconut Oil.

Spread dough into pan spreading dough half way up the sides of the pan. 

Bake at 350F for 10 minutes or until golden brown.

Filling

5 Apples

4 tbs butter

Cinnamon

Nutmeg

Ginger

Peel and mince apples. 

Cook apples and butter in saucepan over medium heat adding spices to taste. Pour into pie crust.

Crust Cover

1/4 Cup Pecans

1/4 Almond Flour

2 tsp Almond Butter

4 dates

Mix in food processor and sprinkle on top of pie. 

Bake at 350F at 15 minutes

Stand and let cool.

BOX SOCIAL:

Join us November 27th, 4-9pm for a Thanksgiving BBQ. 

Please bring meat for the grill and your drink of choice. 

Pit B6 near Big Splash, East Coast Park.

* The Americans will prepare a Turkey to give you a taste of Thanksgiving (Paleo style of course).