CrossFit Untamed

Friday!

CrossFit Untamed — Fri, 24 May 2013 02:07:11 +0000

SKILL
Snatch 2@ 60% 2@ 70% 2@ 80% 2@ 85%

STRENGTH
Deadlift 3×3

CONDITIONING
1:00 ME Ring Dips
Rest 1:00
3 Rounds For Time:
15 Overhead Squats 95/65#
20 Pull Ups
30 Double unders
Rest 1:00
1:00 ME Ring Dips

Wall Balls & Waiter Walks…

CrossFit Untamed — Thu, 23 May 2013 01:08:03 +0000

We will be closed on Monday May 27th in honor of Memorial Day.

MOBILITY
15:00

CONDITIONING
3 Rounds For Time
25 Wall Ball Shots
10 Dumbbell Snatch 70/50# alternate arms
100ft Waiter Walk alternate arms

Paleo Pizza…

CrossFit Untamed — Wed, 22 May 2013 01:59:46 +0000

So I had a craving for pizza yesterday and decided to make some for dinner. I have made Paleo pizza before but have always had trouble with the crust either sticking or not being hard enough to support the toppings… For those of you that know me, know I typically just create my own recipes and cook whatever sounds good. I also don’t really measure things unless I’m baking so use as much or as little as you like. I found a recipe for a crust and of course made my own tweaks… here is how the masterpiece went down…
Crust
1 cup almond meal
2 eggs
A little drizzle of olive oil
Ground black pepper, salt, oregano, basil, & thyme to taste.
*Mix all ingredients in a bowl, the consistency is very thick and wet… not your typical “dough.” I spread some olive oil on the silpat (or cookie sheet, whatever you have) to prevent any sticking. Spread the mixture evenly on the sheet and cook in the oven on 325 for 10-15 minutes.

Sauce
1 can of organic tomato paste
Olive oil… just keep adding it until you get the consistency you want… I like a thicker sauce which is why I use the paste vs. actual tomato sauce.
Ground black pepper, salt, red chili flakes, oregano, basil, and thyme to taste.

Toppings
Sharp white cheddar cheese… yes we used cheese, not totally paleo but its pizza, you gotta have cheese.
Grass Fed ground beef
Applegate peperoni
Applewood smoked bacon
Shredded zucchini
Fresh pineapple
Black olives
*Possibilities are endless use whatever toppings you wish.

*Once the crust has baked for 10-15 min spread the paste on the crust, I used more olive oil to help spread it out without clumping. Add your toppings, bake another 15 minutes and enjoy!!

DON’T FORGET BECKY WILL BE GIVING MASSAGES FROM 8-10 TODAY.

SKILL
Clean 2@ 60% 2@ 70% 2@ 80% 2@ 85%

STRENGTH
3×3 Jerk

CONDITIONING
AMRAP in 6:00
15 Hang Power Cleans 115/75#
15 Burpees
2:00 ME Handstand Hold… accumulate as many seconds as you can in 2:00

Who Wants A Massage?

CrossFit Untamed — Tue, 21 May 2013 02:17:24 +0000

As you know April was “Feel the LOVE Month”… We promised you chair massages at the box… well, it’s almost the end of May but we got em coming! … and you thought we forgot. Becky will be here on Wednesday from 7-10am giving 5-10 minute “mini massages.” You will be allowed to see her during class time, and you can all rotate through. We have someone in the works for an afternoon session to, stay tuned.

MOBILITY

10:00 Hamstrings, Glutes , & Quads

CONDITIONING
21-15-9
Deadlift 275/205#
Box Jump 30/24″

Post Memorial Day Murph…

CrossFit Untamed — Mon, 20 May 2013 02:23:19 +0000

Memorial Day Murph was AMAZING! You all should be so proud of how you did! Everyone did awesome and it was a blasty blast! The energy at the box was crazy! There may of been some help from Fireball, and the motorized bar stool, but it was unbelievable. Everyone pushed themselves to the limit. It was great to see everyone come together and cheer for your teammates. So much fun… This is definitely a new CFU tradition. CrossFit Untamed is by far the best community of people around, You all are amazing and we can’t thank you enough for all of your dedication and hard work. A big thank you to the ITP peeps who helped organize, and clean up after the event. Tim for marking off the mile so no one got lost, and of course our in house chef Cheri and Jasmine for being in charge of all the food. You may not be able to move, washing your hair could be a challenge but hell you survived Murph! There are still some T-shirts left if you didn’t get one and I will be ordering more for those who requested different sizes. Great job to all of our Untamed Wild Ones!

MOBILITY
Post Murph I think I can move again … shoulders, chest, & triceps.

STRENGTH
3×3 Back Squat

CONDITIONING
“Michael”
3 Rounds For Time:
Run 800M
50 Back Extensions
50 Sit Ups

Memorial Day Murph!

CrossFit Untamed — Fri, 17 May 2013 03:58:52 +0000

The day has finally come… you have been nervously waiting for this workout all week long. For some of you this will be your first time ever taking on “Murph.” This is going to be a new CFU tradition that we will do every year.

REMINDER, NO MORNING CLASSES WILL BE HELD.

official heat times are as follows:
3:15 Welcome, back story on “Murph” Movement Standards and explanation of WOD.
3:30 Half Murph kicks off
4:30 Team Murph kicks off
5:30 Full Murph Kicks off
4:30-7:30 Murph BBQ potluck

Please invite friends and family to come cheer you on!

“MURPH”
For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

MURPH… Tomorrow

CrossFit Untamed — Thu, 16 May 2013 02:24:15 +0000

Friday is the big day *REMINDER THERE WILL BE NO MORNING CLASSES ON FRIDAY…THE ONLY WORKOUT TIMES ARE 3:30, 4:30, & 5:30.* Murph is one of the longer workouts we do as CrossFitters which is why we can’t schedule it for a normal 50 minute class. If you wish to participate (which you all should) the first heat kicks off at 3:30. The heats are set up for the “half Murph” at 3:30, the “team Murph” at 4:30 and the full “Murph” at 5:30. If you are unable to do the version you want at the specific time slot, please indicate that on the sign up sheet. Scaling is permitted and encouraged for those who are not used to such a high volume. Be smart about your training, if you just got kipping pull ups doing a WOD with 100 probably isn’t a great idea. Team or half Murphs are a great option for anyone questioning the workout… The post Murph BBQ will be going on from around 4:30 til 7 or so… Sign up sheet for what you are bringing is at the box. If you can’t make the workouts or you are not able to participate come for the BBQ and cheer on your fellow Untamed family members! We look forward to seeing you all.

MOBILITY
“Murph” mobility session today… 20:00
work the shoulders, hips, quads, & hammys.

CONDITIONING (optional for those doing Murph)
1:00 Plank hold
Rest 1:00
ME 2000M Row
Rest 1:00
1:00 ME Sit Ups

More Kettlebell

CrossFit Untamed — Wed, 15 May 2013 02:12:29 +0000

SKILL
Clean & Jerk 3 @ 60% 3 @ 70% 3 @ 80%

STRENGTH
3×3 Push Jerk

CONDITIONING
3 Rounds For Time:
15 Goblet Squats 53/35#
5 Chest To Bar Pull Ups
10 Kettlebell Snatch (5 on each arm)

It’s Getting Closer…

CrossFit Untamed — Tue, 14 May 2013 02:09:19 +0000

Murph is approaching! Make sure you sign up on the correct sign up sheet, so we can get a number for the heats. If you are doing a half, full, or team that isn’t during those specific time slots please specify so on the sheet. Please show up early so you can warm up. Heats will start promptly at the given times… 3:30, 4:30 & 5:30. Due to the amount of space all those who are scaling the pullups or push ups will be in a specific section of the pull up bars. Please indicate on the sheet if you plan on using bands or rings. If you are on a team, only one band will be allowed per team.

STRENGTH
RDL 5×4 @ 80% of Clean

CONDITIONING
3 Rounds For Reps:
1:00 Double Unders
1:00 Kettlebell Swings
1:00 Box Jumps
Rest 1:00

Happy Mothers Day Monday

CrossFit Untamed — Mon, 13 May 2013 01:40:59 +0000

We hope all of our wonderful CrossFit Untamed Moms had a very special mothers day. You are all amazing in what you do!

Memorial Day Murph is this coming Friday! There will be no regularly scheduled classes that day. The only workout times will be 3:30 for the “1/2 Murph”, 4:30 for the “team Murph” & 5:30 for the “full Murph”. As long as you are able to make one of those time slots you can do whichever version of Murph you were planning on doing. There will be a potluck BBQ to follow please bring whatever Paleo inspired dish you like. It is not to late for you or your friends and family to sign up. Registration is open until the day of. More info to come later this week. Stay tuned.

SKILL
Snatch 3 @ 60% 3 @ 70% 3 @ 80%

STRENGTH
3×3 Back Squat

CONDITIONING
1:00 Max Effort Toes To Bar

Rest 1:00

AMRAP in 4:00
5 Hang Power Snatch 95/65#
10 Handstand Push Ups
20 Double Unders

Rest 1:00

1:00 Max Effort Toes To Bar