Rough workout.

Rough workout. WOD for 121105: 

Strength: Turkish Get Ups 7 sets of 3 each side

WOD: On a 7 minute clock:

Start with twenty c2b pull-ups
Then a ladder of 1 deadlift plus one hang power clean plus one shoulder to overhead, then 2 deadlifts, two hang power clean, two shoulder to overhead then three etc.
At minute six, everyone does one minute AMRAP bar facing burpees.  Score is reps on barbell plus burpees, pull-ups do not count.

Level 1:

Review:  kettlebell swing, kettlebell high pull

Skills: box jump, jump rope

WOD:3-5 rounds: 20 box jumps, 50 jump ropes, 15 pushups


Looks like weather will NOT cooperate with an outdoor finals session this Saturday. So we'll have it indoors at the gym, which means that we will need to do heats, as the gym is really a little too small for the 25m shuttle run.  Here's the heat schedule. You must pick one heat or you will very likely end up standing around forever. Plan to bring your "A" game and get it on. You will need to plan on doing this workout on this day unless you are out of town this day, we will not be randomly conducting this workout throughout the week. If you will be actually out of town Saturday, please email or your personal coach to set up an alternative.

Heat 1: Check in – 9:00 Warm up – 9:15 WOD – 9:30

Heat 2: Check in – 9:30 Warm up – 9:45 WOD – 10:00

Heat 3: Check in – 10:00 Warm up – 10:15 WOD – 10:30

Heat 4: Check in – 10:30 Warm up – 10:45 WOD – 11:00

Heat 5: Check in – 11:00 Warm up – 11:15 WOD – 11:30

Garlicky Kale Salad from

Cooking Steps

Kale is a highly nutritious vegetable that flexes comfortably to a wide variety of seasonings. However, I don’t enjoy chewing large chunks of fibrous greens. Chiffonading the kale makes this salad both palatable and pretty.

Soak kale leaves in a large bowl of cold water to clean them. Use paper towels to lightly dry them. Using a paring knife, run the knife tip along each side of the stalk to cut it away from the leaf. Chiffonade the kale leaves. Don’t know how to chiffonade? Check out this instructional video!

Put kale chiffonade into a bowl.

Peel the garlic cloves. Using the tablespoon of salt, paste the garlic. Don’t know how to paste garlic? Check out this instructional video!

Mix the garlic paste, olive oil, sesame oil, and vinegar or lemon juice in a small cup or bowl. Pour the dressing over the kale and toss gently to coat.

Clean the radish and trim off the root and stem. Matchstick the radish. Don’t know how to matchstick cut? Check out this instructional video!

Toss radish into the salad and check salt, to taste. Garnish with the sesame seed.

Some other additions or seasonings you might want to experiment with for a kale salad include (with or without the garlic): - red pepper flakes - apple cubes - cucumber slices - black sesame seed - seaweed sprinkles - chopped raw almonds - chopped raw macadamias - toasted pine nuts - carrot matchsticks - jicama matchsticks

MobilityWOD Episode 60: