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morning glory muffins

TrackTownCrossFit:

These look yummy!

Originally posted on lift.laugh.eat.repeat...:

Next weekend, my husband and I will be celebrating our 1 year anniversary, which means I have been having flashbacks to our beautiful wedding and the Kauai honeymoon that followed. I will never forget the mornings when we woke up at 5:30 am, walked along the beach to watch the sunrise, and ended up at the most amazing coffee shop ever to enjoy cold brew coffee with REAL coconut cream and the most delicious gluten free morning glory muffins you could ever imagine. Heaven.. am I right? Take me back.

sunrise

how about that for a sunrise?

Well, in celebration of a year of wedded bliss to the most amazing man, I decided to make my own morning glory recipe that would bring back those wonderful memories and take us back to that little slice of heaven (until we can get back there for reals). I made some tweaks, of course, to make the…

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10-28-14

Mobility: Part 1
Lax anterior shoulder x1min each
Roll lats x1min each
Ring step through x30sec

Strength:
Bench Press 4×4-6

WOD: For Time
Row x500m
Pull-ups x21
Burpees x9
Row x300m
Pull-ups x15
Burpees x15
Row x200m
Pull-ups x9
Burpees x21

Couple different options for this WOD.
1.) Teams of 2 (double reps)
Or
2.) Rest 2mins after burpees.

Awesome job today! Lots of Pr’s and show of heart in today’s WOD.

Mobility: Part 2
Lax triceps x1min each
BB bicep roll x1min each (in rack)
Box shoulder stretch x1min

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10-27-14

Mobility: Part 1
Roll quads x1min each
Wall quad stretch x30sec each
Roll hips x30sec each
Russian baby maker x1min

Strength: 18min CAP
BS x work up to a heavy single

WOD: 3 Rounds
4min AMRAP
Du’s x30 or 20 lateral jumps
Kb swing x12 (53/35)
Wall-balls x9 (20/14)

Rest 3min between rounds

Mobility: Part 2
10-15mins Your Choice

Reminder:
If you missed the first yoga introduction class. No worries, another yoga introduction class will be held this Wednesday the 29th at 6:30pm. If you have a yoga mat please bring it. The 6:45pm WOD class is still a go.

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10-24-14

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spine x1min
Ring step through x1min
Thoracic tilt x30sec

Strength: 7min EMOM
HSPU x5-7
Or
HSPU Hold x30sec

WOD: 5 Rounds (10min CAP)
FS x7 (155/110), Goblet squats x10
Burpee x7
C2B, Pull-ups x7

Mobility: Part 2
Roll quads x1min each
Box quad stretch x1min each
Roll lats x1min each
Ring lat stretch x30sec each

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10-23-14

Mobility: Part 1
Roll hamstrings x1min each
Roll thoracic spine x1min
Roll lats x1min

Strength: 4 Rounds
Single leg RDL x5-7
Rest 45sec
Db single arm row x6-8
Rest 90sec

WOD: For Time
Du’s x25
Clean x10 (115/85)
Du’s x25
Clean x10
Du’s x25
Clean x10
Du’s x25

Mobility: Part 2
10-15mins your choice

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10-21-14

Mobility: Part 1
Roll lats x1min each
Lax triceps x1min each
Ring lat stretch x30sec each

Strength:
a.) 4 Rounds
T2B x30sec ME
Rest 45sec
L-sit or hollow rock x30sec ME
Rest 45sec

Rest 2mins between a and b.

b.) 5min EMOM
MU’s or strict pull-ups x3-5

WOD: 13min AMRAP (Teams of 2)
Run x70ft
Box jump x10 (24/20)
Run x70ft
Db Cln/press x7 each (50/30)

Mobility: Part 2
Roll calves x1min each
Roll thoracic spine x1min

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10-20-14

Mobility: Part 1
Lax anterior shoulder x1min each
Roll hips x1min each
Lying prone shoulder stretch x30sec each
Box pigeon stretch x30sec each

Strength: 4 Rounds
Bench Press x6-8
Rest 30sec
Weighted Walking lunges x8-10ea
Rest 2-3mins

WOD: 5 Rounds
Dead-lift x5 (250/145)
Burpees x5

After the 5th round rest 3mins

1000m recovery row

Mobility: Part 2
10-15mins Your Choice


Big time congratulations to TTCF athletes Scoot Woolley and Jeff Gidnik for taking 1st in the Train Smasher SmashDown in Corvallis this Saturday. Awesome job!