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

=======================================================

WOD Music

Never Gonna Stop - Rob Zombie

Tainted Love - Marilyn Manson

=======================================================

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

========================================================

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

=====================================================
WOD Music

Rammstein: Feuer Frei

Crystal Method: Double Down Under

=====================================================

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.

======================================================

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