Announcements: Come out this weekend and support Nugget at the Fittest Games!
MARK SISSON is coming to CFA! Check out details here!!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere
Announcements: MARK SISSON is coming to CFA! Check out details here!!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere
Announcements: MARK SISSON is coming to CFA! Check out details here!!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere
6 Sets
1+2 Hip Clean+Hang Clean (from knee)
:30 Rest
AMRAP Push-ups (-3)
2:00 Rest
*Post weights and best push-up sets to comments
then…
5 Rounds
10 Unbroken Thrusters
200 M Sprint
5 Strict CTB Chin-ups (add weight if able)
15 Flutter Kicks (R,L=1)
1:00 Rest
*chin-up weight, thruster weight, and total time recorded
Sports do not build character, they reveal it. -John Wooden
Announcements: MARK SISSON is coming to CFA! Check out details here!!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere
5 tbsp chili powder (or if you aren’t feeling as paleo use a chili seasoning packet)
2 tbsp fresh chopped parsley
2 tbsp fresh chopped cilantro
2 tbsp fresh chopped basil
3 minced garlic cloves
5 slices of slightly cooked bacon chopped
2 lbs of ground grassfed beef
¾ red onion chopped
2 homegrown jalapenos
add 1-2 yellow or red bell peppers to make it sweeter (we didn’t add this, but I think it would make it better)
Directions:
Brown ground beef in skillet while cooking bacon in another skillet. Warm the tomatoes in a pot w/all spices and everything else. Dump in ground Beef to the tomato pot when it’s browned. Then cut up bacon when almost fully cooked and dump in. Cook in pot on low, stirring occasionally for 2 hours. You can really eat this after like 20 minutes of all the flavors mixing together, but the longer you let it sit, the flavors come together better I think. Enjoy!
Tabata
Row
Jump Rope
*For meters, and reps
*Total team reps recorded
Cash Out
Plank Hold Contest (Front, Right, Left)
*For seconds
Announcements: MARK SISSON is coming to CFA! Check out details here!!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere
The Primal Accelerated Success Seminar (PASS) is an entertaining and interactive 7-hour course that will immerse you into Mark Sisson’s wildly popular Primal lifestyle movement and best-selling book, The Primal Blueprint. By the end of your PASS experience, you’ll have a clear understanding of the key Primal Blueprint concepts, and develop a specific plan of action to “get Primal” over the ensuing 30 days and beyond. The course material stands alone for those who are relatively unacquainted with Primal living, but reading the book in advance will enhance your seminar experience.
Location: CrossFit Austin, 8708 South Congress, Suite A180, Austin, TX 78745, (806) 679-7519
Date: Saturday, June 25, 2011
Time: 9am-4pm (Registration begins at 8:15am.)
Discounts: PASS fee is $149. Register here. Discounts for couples registering together ($20 off) and groups of 10+. Email for details.
Attendee Information: Special needs will be accommodated as best possible, email for details. Event day registration may be possible, email to inquire. Advanced certifications for fitness professionals will be offered later in 2011, with the pre-requisite of completing the PASS.
Important: Please bring ID to registration to verify ticket purchase. No ticket needed for entry. Upon registration you will receive your Participant Registration Kit.
Participant Registration Kit:
1. Success Binder: 140-page notebook with weekly action items and journal exercises to help focus your Primal goals over the ensuing 30 days.
2. How to Forage in the Modern World – Convenient 60-page guidebook with lists and strategies to shop and cook primally.
3. $20 Gift Certificate for Primal Blueprint products
Presenter:
Mark Sisson (bio): The founder of the Primal Blueprint movement and publisher of MarksDailyApple.com will conduct a limited number of PASS events for larger groups.
PASS Agenda:
Morning Session: Primal Blueprint Key Concepts. Detailed scientific explanation and practical discussion of the how’s and why’s of Primal living, and how they contrast sharply with Conventional Wisdom about diet, exercise, and lifestyle habits. Understanding the key concepts will help you build a solid foundation for your transition to a Primal lifestyle. Advanced Primal enthusiasts will appreciate how the discussion picks up where the book left off!
Break: A ten-minute morning break will be provided with beverages and snacks available.
Q&A: The delivery of the presentation material will be balanced with audience engagement at regular intervals. We want to make sure you “own” each of these concepts and have a complete understanding of how they apply to your health and fitness goals.
Lunch: Enjoy 45-minute of free time, and the opportunity to complete your first assignment of eating a Primal lunch!
Afternoon: Primal Accelerated Success Action Plan. Armed with the knowledge presented in the morning, you’ll develop a step-by-step action plan to transition to a Primal-lifestyle over the next 30 days. You’ll learn how to clean out your fridge and pantry and surround yourself with Primal foods. You’ll commit to a 14-day test period of Primal eating and evaluate the impact on your energy level, appetite, immune function, body composition, and overall sense of health and well being. You’ll learn how to restructure your workouts away from a chronic approach to model the Primal Blueprint Fitness principles. You’ll engage in a hands-on demonstration/fitness evaluation involving the Five Essential Movements – a simple, safe, total-body workout program for all fitness levels. You’ll develop a customized plan to optimize your sun exposure, sleep habits, and play time, and more!
Break: A ten-minute afternoon break will be provided with beverages and snacks available.
Small Group Discussion: Leverage the presentation material with additional brainstorming and insights from your new Primal buddies. Time to crystallize your goals and put pen to paper with specific commitments and To-Do List items.
Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price. -Vince Lombardi
Announcements: MARK SISSON is coming to CFA! Check out details here!!
New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere
Buy In/Cash Out
2x :90/Side Side Planks
2×10-15 Narrow Push-ups
5 Sets
5 Floor Presses
1:00 Rest
:30 Hollow Rock or Hold
2:00 Rest
*Post loads to comments
then…
Team Row Relay
As a team max distance row in 16:00
*4 person teams each person row for a 4 rounds of 1:00 minute
*During rest time Muscle ups Men 4 (16 total), Women 2 (8 total)
*Meters Recorded
Announcements:
New Recipes have been added to the CFA Recipes tab. Check them out here! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohereand you can sign up for his new round of Weightlifting Classes here!
2 cups blanched almond flour
2 teaspoons baking soda
1 teaspoon celtic sea salt
1 tablespoon cinnamon
1 cup dates, pitted
3 ripe bananas
3 eggs
1 teaspoon apple cider vinegar
¼ cup coconut oil , melted
1 ½ cups carrots, shredded
¾ cup walnuts, finely chopped
In a small bowl, combine almond flour, baking soda, salt, and cinnamon
In a food processor, combine dates, bananas, eggs, vinegar and oil
Transfer mixture to a large bowl
Blend dry mixture into wet until thoroughly combined
Fold in carrots and walnuts
Spoon mixture into paper lined muffin tins
Bake at 350° for 25 minutes
