There was a time I routinely made fun of Jeff Vale.  Not because he does weird things (I’m still not sure if we ever heard the meaning of this).  Not because he gave me this key to the gym.  Rather for his constant talk about mayo!  I’m not joking when I say there were days, maybe even weeks, where all we heard about was his homemade mayo…then turning it into Ranch Dressing.  You get the picture.  He’s blogged about it, I’ve blogged about his obsession but it seems the joke’s on this Coug!  This week I had a hankering for that yummy broccoli salad with bacon, mayo, and raisins.  You know the one in deli cases.  So I thought, why not give it a shot!  Thank goodness for my bible, The Primal Blueprint, it helped me figure it out.

1 pastured egg

2 tablespoons organic cider vinegar

1 teaspoon Dijon mustard

Dash of paprika

Pinch of sea salt

3/4 pure olive oil (EVOO will create a bitter taste if blended with an electric mixer)

Mix all the ingredients in a blender except for olive oil.  Once all ingredients are incorporated, start drizzling in olive oil until you’ve reached your desired consistency.  I’ve noticed the mayo does thicken as it cools.  Also, be sure to use this within a week.

Leave me comments on mayonnaise!  Love it, or hate it?

Eat well, Friends,

AnnieS

Three rounds for time of:
Row 1000 meters or Run 800 meters
45 pound Thruster, 50 reps
30 Pull-ups

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10 AM Yoga

The Weston A. Price Foundation is, in my opinion, the best internet resource on Real Food nutrition. The links below are 20 minute previews of a 2 hour video about his research and real food. Take a few minutes to watch the previews. They break down Weston Price’s research into simple understandable terms. If I saw this post on a blog I would quickly gloss over it not wanting to spend the time to watch them. Let me implore you to not do that! Put them on your computer and let them run while you cook a Real Foods dinner. Consider it an investment in your quality of life.

Preview 1

Preview 2

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

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21-15-9 reps of:
Clean 135 pounds
Ring dips
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Bailey Noelle Lundquist – Born 10:39 AM on 01/17/12, 6 lbs 2 ounces, 19.75″

Congratulations Brooke & Ryan!

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The rack position, pictured above, is one of the most problematic positions for CrossFitters and new Olympic lifters to achieve. This position is used in the fronts squat, squat clean and to a slightly lesser degree, the push press and jerk. The problem here usually manifests itself as wrist and hand pain, but generates from tightness in other portions of the arms and shoulders. The most common culprits are the triceps, delts and lats. Achieving a good rack position where the humerus is almost parallel to the ground not only eases the discomfort in the wrists and hands it could mean the difference between a PR and a failed attempt. On a Front squat when we fail, we fail forward often with a softening or rounding of the mid to upper back. Many times this is partially due to poor rack flexibility causing a drop of the elbows and a failed rep. To remedy a poor rack position and avoid the dreaded hand and wrist pain and missed reps, we need to mobilize. Pre-wod stretching and rolling of the lats, delts and triceps should be a focus for everyone during your warm up before WODs that require a good rack position. Beyond that, if this position is really problematic for you then you will need to work on these trouble areas daily to gain ground on your rack position. CrossFit Invictus has a couple good articles on improving mobility to improve your ability to rack the bar in a clean or front squat. Check them out here and here. KStar has also put together some info for us here, here and here. After absorbing all this info pick some of the drills that you think will be most helpful for you and actually spend some time working on them. That is the only way they work!

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.

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Hope you are enjoying the snow as much as Wendy and family!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Congrats to all 16 athletes who showed up to today’s 9:00 am WOD!  I really appreciate  everyone taking charge and figuring out their own Cindy or Mary real estate.  What could have been disastrous ended in a day full of PR’s!

I tried to capture the spirit of our gym this am, but I couldn’t get Jimmy in.  Or, he could have been moving so fast you can’t really see him…

Remember to drink lots of water to keep those muscles sliding!

AnnieS

OR

“Mary“
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.

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