810crossfit

CrossFit For Hope At 810 CrossFit

For all (not just CrossFitters):
On Friday, June 8th at 6PM 810 CrossFit will be hosting A WOD entitled "HOPE."  CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM - one day's operating cost for St. Jude - to combat childhood cancer and other deadly diseases.  Register here to  join the fight with 810 CrossFit.  We ask that by registering you raise a minimum of $25.  This can be done by collecting donations from others, or by donating yourself when you register here .  To register with 810 CrossFit you must type our affiliate name into the designated area during registration. 

Thanks for considering to give for this great cause-

 

 

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Success Is A Peace Of Mind

Visit this link:

http://2.bp.blogspot.com/_5JIUPGcM29I/TIDcg9rAWdI/AAAAAAAAACs/KTUzHlSyqto/s1600/pyramidof-success.jpg

"Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming."

The definition satisfied John Wooden for a short while, but he quickly realized it was insufficient. He needed something more concrete – more visual. So he spent the next 14 years identifying 25 behaviors he believed were necessary to achieve his idea of success. This search culminated in a simple but profound diagram Wooden called "The Pyramid of Success." Nearly six decades later these foundational behaviors have weathered the test of time. Ask yourself, "Where are your behaviors? Do you need to rethink your pyramid?"

Happy pondering,

Coach Rach

Turkey Vegetable Meatballs

Ingredients

• 1 lb ground turkey or chicken
• 2 medium carrots (or a handful of baby carrots)
• 1 red or green bell pepper
• 5 large mushrooms
• handful of fresh parsley
• 1/2 yellow onion
• 1 clove garlic
• 2 tsp granulated garlic (garlic salt)
• 2 Tbs Italian seasoning
• 1/2 tsp freshly ground black pepper 

Instructions

1. Preheat oven to 350℉.
2. Combine carrots, bell pepper, mushrooms, onion, garlic and seasonings in a food processor and blend until well chopped.
3. Empty the food processor into a large bowl, add the ground turkey and mix together completely.
4. Form meatballs and place on a non-greased baking sheet (about 1 1/2" - 2" each).  Bake for about 25 minutes, or until completely cooked.

Shoulder Torque

This week we are looking at improving your ability to generate torque at the shoulder when going overhead. There are multiple techniques in use here, feel free to play with any and all of them.

Thanks to mobwod

 

 

"Throw ya tens up and keep'em right there...Put your hands in the air!"

                                                                       
It's that time to recognize the great strides made by 810! So many exciting things are happening that everyone should give themselves a pat on the back. Skill and strength improvements are contagious! In the past few weeks, I have been privileged to witness your efforts. Sean, you're overhead squats were rocking in both Josh and Nancy! John Foguth, you're time for Nancy was definitely elite. Kenwyn, you should be so proud of yourself. Your squats are 110% better from your first on-ramp. Abby Bearman did an awesome job of getting closer to prescribed! She went Rx'd on the kettlebell, box height, and the wall ball. Joel, I would be remiss if I didn't mention how you give your all to every WOD in a willingness to leave it all on the floor. Oh, and I can't forget to share that Dave got a muscle up! So many great performances! Keep up the good work, and I look forward to catching YOU in action.

 

Pre-Order Your Custom 810 CrossFIt Shorts By May 18!

Gentlemen-
These are sharp, great quality shorts!  They are fight shorts, the most comfortable to WOD in.    Work out in comfort and wear you 810 gear with pride!  These are pre-sale only, the sale ends on Friday, May 18...

810 Men's WOD Shorts

30" Waist$50.00 USD 32" Waist$50.00 USD 34" Waist$50.00 USD 36" Waist$50.00 USD 38" Waist$50.00 USD

Get Your 5K Run On, Wednesday, 5/16

810 CROSSFIT IS CLOSED ON WEDNESDAY, 5/16!

810 CrossFIt will not open it's doors on Wednesday, 5/16.  Instead, we are going to meet at Genysys health club to run the 5K trail around the health club.  Since it will get funny trying to all run at the same time, plan on communicating with a running buddy for a time you'd like to complete the run, or go on up and run solo!

Distance running is a critical ingredient in the CrossFit training regime.  At 810 CrossFit we often skip this due to not having a path to run... Take advantage of this day and go run!

Thai Chicken Lettuce Wraps

INGREDIENTS

• 1 lb boneless, skinless chicken breasts
• 12 Bibb or Romaine lettuce leaves
• 4 Napa cabbage leaves, thinly chopped
• 1 cup raw broccoli, finely chopped
• 1 large carrot, shredded
• 3 green onions, thinly sliced
• cilantro

Thai Sauce:

• 1/4 cup almond butter
• 1/4 cup water
• 2 Tbs coconut aminos (taste like soy sauce) 

   

• 2 Tb s lime juice (or the juice of 1 lime) 

   

• 2 cloves garlic, minced

Instructions

1. Grill chicken breasts and dice into 1/2" cubes.
2. Wash lettuce leaves and spread out on a plate (reserve half the leaves for leftovers).

   

3. Fill with chicken, broccoli, napa cabbage, carrots, green onions and cilantro.
4. Drizzle with Thai Sauce.
5. Reserve leftover filling mixture for lunch the next day, but wait to fill lettuce leaves until serving.

 

Get Your 5K Run On, Wednesday, 5/16

810 CROSSFIT IS CLOSED ON WEDNESDAY, 5/16!

810 CrossFIt will not open it's doors on Wednesday, 5/16.  Instead, we are going to meet at Genysys health club to run the 5K trail around the health club.  Since it will get funny trying to all run at the same time, plan on communicating with a running buddy for a time you'd like to complete the run, or go on up and run solo!

Distance running is a critical ingredient in the CrossFit training regime.  At 810 CrossFit we often skip this due to not having a path to run... Take advantage of this day and go run!

Get Your 5K Run On, Wednesday, 5/16

810 CROSSFIT IS CLOSED ON WEDNESDAY, 5/16!

810 CrossFIt will not open it's doors on Wednesday, 5/16.  Instead, we are going to meet at Genysys health club to run the 5K trail around the health club.  Since it will get funny trying to all run at the same time, plan on communicating with a running buddy for a time you'd like to complete the run, or go on up and run solo!

Distance running is a critical ingredient in the CrossFit training regime.  At 810 CrossFit we often skip this due to not having a path to run... Take advantage of this day and go run!

Squat Mobility

Alright guys, this week we have a special focus on the most important position in strength sports: the bottom.

 

This is an effective mob in improving the quality of your squat, snatch, or clean.

 

Thanks to MobWod

Pay particular attention to what he said about where to position the band, and I love the idea of the weight vest. Next day you guys come in and see squatting on the board, knock this out for 4-5 minutes before the class starts. You’ll be glad you did.

 

Coach Jake