Bear Complex

Main – CrossFit

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Warm-up

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
10 Wallballs

Mobility

Front Rack Mobility (No Measure)

Weightlifting

Bear Complex (5×7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Afterbash

50 Burpees (Time)

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Chipper

Main – CrossFit

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Warm-up

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 rounds
10 Face Pulls
30 Sec Plank Hold
5 Thoracic Bridges

Mobility

Foam Roll (No Measure)

Gymnastics

Kipping Pullup Progressions (10 min EMOM (5 reps EMOM))

Metcon

Chipper (Time)

800m run
50 Abmat Situps
25 Box Jumps (24/20)
800 m run

#fitspiration Monday

Hellllooo Monday!!

Since the blog was slacking last week & I left you without a Foodie Friday post, I thought I would “fitspire” you this Monday with a recipe ūüôā

photo (16)

The deliciously, fluffy pancakes at the top of this picture are “Uncle Warren Pancakes”!! ¬†Why are they Uncle Warren’s you ask? ¬†We’re not really sure where this recipe comes from. ¬†Warren made them one night for our niece & nephews and now every Saturday they wake up asking for “Uncle Warren Pancakes”!

So they are. ¬†This recipe is super easy, Paleo friendly, and can really hit the spot for pancakes when your old gluten eating self wants to run over to ihop for an endless stack! ¬†It’s a go to on Sunday nights around here, we can’t say no to breakfast for dinner!

Uncle Warren Pancakes

Ingredients

  • 2 ripe bananas
  • 2 tbsp almond butter
  • 1 egg

Smash bananas and mix with the almond butter and egg. ¬†Heat your fat of choice in a skillet over medium heat. ¬†Pour 1/4-1/3 of a cup of batter in your skillet (depending on how big you want your pancakes – the smaller the easier to flip!) and let cook til firm (3-5 minutes per side). ¬†These babies take time to cook, don’t rush the process!

Top with a little honey, maple syrup or almond butter & enjoy!!!

Couplet

Main – CrossFit

View Public Whiteboard

Warm-up

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
10 Ring Rows
10 Back Extensions
10 Bottoms Up KB Press

Mobility

Banded Pigeon Stretch (No Measure)

Banded Sprinters (No Measure)

Weightlifting

Power Clean (3, 3, 3, 2, 2, 2, 1, 1, 1)

sets of 3 at 60%, sets of 2 at 70%, sets of 1 at 80% + 1 Front Squat on last rep of each round

Clean Pull (5×3)

110-120%

Metcon

21-15-9 (Time)

KB Swings (1.5/1)
Pushups