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Now that the Sectionals are coming up, we will be putting in old qualifier WODs for our competing athlete's preparation. There will be some scaling for a lot of you throughout this month, so don't get discouraged, these workouts are set for the elite. But as we all know, the beauty of CrossFit is that it's scalable for anyone. Time to hit it hard.
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: Wow, it's getting close again. We've come a long way since this day and we have to qualify just to get there. Time to start thinking about your training. Who's ready to play ball? Let me tell you; it was a great time, and everyone of you should be saying, "I'd like to tryout for the team"...:)
For those of you interested in competing in the Affiliate Cup this year, click on this link to find out more information: Affiliate Cup
WOD
42 Ring Rows 42 MB Cleans 400m Run 30 Ring Rows 30 MB Cleans 600m Run 18 Ring Rows 18 MB Cleans 800m Run M:20 F:14
:Picture was provided by our friends at CrossFit Central. Notice how her body is completly ridgid and she is pulling the rings all the way to her arm-pits. You will start with straight arms and a completed rep is when your body position is identical to the picture.
It's real important everyone gets in on time and gets their shoulders and arms warmed up quick. We will have a lot of people going through this and will need to buddy up with someone that lifts realitively the same weight. Make sure to sign up for this one.
1/2 large head of cabbage, shredded (about 10 cups)
1 Tbsp roasted hazelnut oil
1/2 cup chopped onions
1/4 cup apple cider vinegar
1/4 cup blanched almonds
1 Tbsp unsweetened applesauce
1 Tbsp sesame seeds
sea salt and fresh ground pepper to taste
Heat a burner to medium, then use a large skillet to sauté the onions in the oil. Meanwhile, shred the cabbage by slicing it thinly. After the onions begin to soften, add all of the cabbage to the skillet, along with the vinegar. Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally. Add the remaining ingredients and cook 5 minutes longer. Serve warm or chilled.
Zone info: 4 servings at 1.25 carb blocks, 4.3 fat blocks
