Happy St. Patrick's Day

From superheroes to leprechauns we've got it all at CrossFit Solano.  Training to be a Leprechaun is a full time gig and we appreciate all of Sampson's hard work.  

 

WOD for 03/17/10

"Press"
10 Reps
~Rest~
20 Reps
~Rest~
30 Reps
~Rest~
Sets of 10, 20, and 30 must be unbroken or done over at lighter weight.  We will scale as necessary.

As a bonus Sampson gives a song and dance!

Personalize funny videos and birthday eCards at JibJab!

 

Comments

[Kenny]

Sampson that is an awesome picture of you!!!

[Cindy]

I found a great St. Patricks video.
I am not sure how to post a link so I hope this works. If not you can copy and paste it.

http://sendables.jibjab.com/view/ACPaEHyDx1JmaP3U2RU0

[DJ]

Cindy that video is amazing!!! We are so lucky at CFS. Thank you Sampson.

[Lo]

Great video!!!!

Man, this wod is harder then it looks~ and I havent't done it yet! But watching Connie, Fathia, Steve and Suz battle through it scared me!

[saki]

NorCal WODs announced:

Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)

Scored by total number of overhead squats.

Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

[Jeff and Nette]

Nette and I plan on going Sat….not sure about sun….

Here looks like the line up for CFS…

Wod A Wod B
Meghann 1340 0940
Taryn 1420 1020

Joey 1140 1540
Rickey 1120 1520
Seth 1000 1400

GOOD LUCK GUYS!!!! You have all trained hard for this we are proud of you all

[Suz]

WOW..Picture and video is amazing..Makes me feel really LUCKY to be apart of CFS and have Sampson as a friend!

As for the WOD......IT SUCKS!!!!!

[saki]

So far the WODs look ok but I'm really afraid of what's coming on Day 2. There seems to be a trend of sprints with sandbags, HSPUs and long runs....

[Suz]

Hey Lo,
Here is that recipe for the Frittata...You can use it as a basic recipe and change the add-ins as desired..
1 lb Italian sausage (I used 1/2 lb Italian turkey sausage and the rest was Turkey bacon)
sliced mushrooms
10 oz. frozen spinach, thawed
diced yellow onion
diced peppers (I used tri color)
12 eggs
sea salt (optional) & ground pepper

Preheat oven to 400 degrees. In a 12 inch cast iron skillet (or other oven proof skillet) cook bacon and sausage until done. Remove from pan. Add onions, mushrooms, peppers and saute in meat drippings for a few minutes. Add spinach to pan and cook thoroughly for about 8 minutes. Add meat back to pan, and mix well over medium-low heat. While that's cooking whisk eggs in a separate bowl and season with salt and pepper. Pour egg mixture into skillet, DO NOT MIX, and cook for about 10 min. Then place skillet in oven for another 6-10 min to lightly brown top of frittata. Remove from oven and cool slightly. cut into 8 slices. I wrapped the pieces individually so I can have a quick breakfast or snack. I like it cold...Steve thinks that's gross... lol

[DJ]

Cindy great job on the video! Great job morning classes this WOD was very interestng. 135 x 10, 110 x 17, 95 x 20, 75 x 30 ... My shoulders are trashed! Now I'm off to work, have fun afternoon classes I'm sure you'll have a blast with Carl!

[Lo]

Sounds delicious Suz!! After we talked I couldn't stop thinking about scrambled eggs, so I made some and mixed in bacon, red bell peppers, onion, mushroom and spinach- pretty much everything you said! But I am going to try it baked too b/c your recipe looks tasty! Not sure I could eat it cold, but then again it would just be like a quiche right?

[saki]

Lori-
Got my one-arm snatch @ 55. Lol. Can't say it didn't hurt a couple of times here at home but I finally got it. :)

Cindy-
You're so tricksy! Good on the JibJab though. It made me giggle. :)