CrossFit WOD, February 17, 2018


Metcon (AMRAP – Reps)
Double Under
Sit Up


Metcon (AMRAP – Reps)
Wall Ball


Metcon (AMRAP – Reps)

CrossFit WOD, February 16, 2018


Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Level 1
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Level 2
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Rub-A-Dub-Dub time to Grub!

Zucchini noodles tossed in a light creamy sauce and topped with seasoned grilled chicken.

3 large zucchini spiralized
1 tablespoon + 1 teaspoon butter or avacado oil
4 thin boneless skinless chicken breasts
1 teaspoon italian seasoning or equal parts dried garlic, oregano and basil
salt and pepper to taste
1 and 1/2 tablespoons flour
1 and 1/2 cups skim milk
1/2 cup grated parmesan cheese
2 tablespoons chopped parsley


1. Heat 1 teaspoon of butter in a large pan over medium high heat. Sprinkle the italian seasoning and salt and pepper over the chicken.
2. Place the chicken in the pan and cook for 5-6 minutes on each side, or until chicken is fully cooked.
3. Remove the chicken from the pan and put on a plate. Cover to keep warm.
4. Wipe out the pan with a paper towel. Heat remaining tablespoon of butter over medium high heat. Add the flour and whisk until the butter and flour are thoroughly incorporated, about 1 minute.
5. Add the milk to the pan and cook, stirring constantly until thickened, 3-4 minutes.
6. Stir in the parmesan cheese.
7. Add the zucchini noodles to the pan.
8. Cook, stirring occasionally for 3-4 minutes or until the zucchini noodles are tender. Add salt and pepper to taste. (I add a little garlic salt.)
9. Slice the chicken and arrange it on top of the zucchini noodles. Sprinkle with parsley and serve

CrossFit WOD, February 15, 2018


Metcon (Time)
3 Rounds
21 Push up
15 Hang Power Clean
9 Ring Row
200m Run

Level 1
Metcon (Time)
3 Rounds
15 Handstand Push up
12 Hang Power Clean(115/75)
9 C2B Pull Up
400m Run with Medball(20/14)

Level 2
Metcon (Time)
3 Rounds
12 Handstand Push up
9 Hang Power Clean(185/125)
6 Muscle Up
400m Run with Medball(30/20)

Happy Valentine’s Day

9 Fun facts about today…


  1. In medieval times girls ate bizarre foods as they believed that this would enable them to meet their future spouse in their dreams on this day.
  2. In middle ages, names of young men and women were drawn from a bowl and were declared each other’s valentines. These names were then pinned to their sleeves for everyone to witness for one week. That’s how the famous expression, “to wear your heart on your sleeve” originated.
  3. Valentine’s Day has been claimed to be, “Number 1 holiday for florists”. This one particular day brings in business of worth $14.7 billion that is similar to the GDP of Iceland.
    Each year 189million flowers are sold in U.S. on Valentine’s Day out of which approximately 110 million are red. So from where do all those flowers come? 60% of American roses are produced in California but on Valentine’s Day 90% flowers are imported from Columbia and Ecuador.
    People who buy flowers on this day are 73 % men and only 27 % women. Out of this minimal number of 27% there are 15% of women who buy flowers only for themselves in U.S. A number of women also buy flowers for their mothers and daughters on Valentine’s Day.
  4. In late 1800s the first box of chocolate was introduces by Richard Cadbury exclusively for Valentine’s Day. Each year more than 35 million heart shaped chocolate boxes are sold particularly for this day out of which chocolate worth $1billion are purchased in the U.S. alone.
  5. The average number of wedding proposals taking place on Valentine’s Day is 220,000 and it is 10% of the total marriage proposals taking place in a year. This means if you were in Scottsdale, Arizona everyone would be making a proposal.
  6. Interesting for those who have pets, well 9 million people that is 3% of the pet owners prefer celebrating Valentine’s Day with their pets and get them gifts. The reason is that most pet owners consider animals to be more grateful and loyal than humans.
  7. In Bangkok a bunch of dozen roses are sold at the rate of $487 and for one Rose $45 is charged. In Hong Kong it is for $205, in Singapore $148, in London, UK $96, in Africa $90 and in U.S. $ 75 would be charged for a bunch. So all of those who consider Roses to be cheap should think again because they are certainly not on Valentine’s Day.
  8. Each color of rose sent on Valentine’s day have some meaning e.g. red rose means love and respect, pink says, “I am having sweet thoughts about you” and white rose stands for purity and states, “I am worthy of you”. Also the number of roses also counts for instance, 1 stands for love at first sight, 12 is to say, “I love you”, 108 recommended for marriage proposals and 999 means “we’ll always be together.”
  9. Approximately 8 billion candy hearts are manufactured each year for Valentine’s Day; this means there are enough candies to be stretched 20 times from Italy to Arizona back and forth.