Thanks to Erin for submitting one of her favourite breakfast. Give it a try, it sounds tasty!
~1 cup frozen mango
~1/3 cup ground almond
~1/3 cup ground flax
2 – 3 chopped dates
cinnamon to taste
* Add nuts (optional)
Defrost mango’s partially, then chop into smaller pieces. Add all ingredients together and a splash of water. Mix together. Put in microwave for 60 seconds-ish. Stir. Enjoy!
Today’s Workout:
Buy In – 3 x 5 of Back squats & Push Press
WOD – “Pride, Lust, and Envy”
As many rounds and reps as possible in 5min of:
7 Box jumps (20″/24″)
7 Burpees
7 KB Swings (35/55)
*** Scale zones as needed ***
I chose this in spirit of the athletes who completed this workout on the weekend at the BC Sectionals. Coaches please make sure that the athletes follow as close to the movement standards at the sectionals. Full feet in contact with the box and reaching full extension of the hip at the bottom. In the top of the burpee jump 6 inches off of the ground. In the kettlebell swing, you must be able to see the ears in front of the bell. Check out the scores on the 2010 CrossFit Games site
Cash Out – Instructor led stretch
Running WOD
Rest or very easy recovery run (5K to 8K)
Please post in the comments when and where you are doing your run if you would like people to join you!
Soooooooooo tasty! I’m enjoying a bowl right now. 🙂
All I have to say about this WOD is… FML
Lucas, you already did this one, second time will be easy :-).
I want to give this one a try. I’m going to see if CrossFit Palo Alto can schedule it in.
Want to do it again Lucas? HAHA! j/k
Have fun team 🙂 If you really push yourself, you should hit a wall about half way through 🙂
I’m having a post traumatic Stress Disorder flash back about this WOD.
I’m going to see if I can hit this one up during Open Gym sometime soon, since I can’t make today’s WOD. I have to say, after being a Judge, and watching the calibre of athlete at the Sectionals, I am going to be starting from scratch and reassessing my own form in all areas!
pretty sure I would do better in this one a second time through but not ready just yet to “find the pain” again 😉 Have fun gang, see you around 530!
turts
Eh Cam great job this weekend and nice meeting you! I’m not sure if you check your Cam@crossfitzone.ca email I sent you a pretty cool photo of your box jumping. Take it easy gang. We’ll see you again next year!
Sterling, you certainly impressed me when you came through my judging station! Your deliberate strategy and determination were remarkable. Way to push through that beastly WOD!