WOD 5/11/15

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Adrian Front Squat

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lab building 5

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WOD 1/1/13

December 31, 2012 by  

 Happy New Year!!!!

cfk expo

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WOD 6/22/12

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WOD 5/28/12

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The Lab is Closed.

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WOD 4/25/12

April 24, 2012 by  

  • Push Press 3 sets of 5
  • Then:
  • 20 Strict Press
  • 1 Mile Run
  • 20 Strict Press

WOD 10-22-11

October 21, 2011 by  

  • A little rowing or running…
  • Some Burpees and Some KBS….
  • A little rowing or running…
  • Done.

WOD 3/6/2011

March 6, 2011 by  

Rest Day

Immune Boost Your Life

November 28, 2010 by  

How do we keep ourselves healthy during flu season—and for life? The answer starts with taking a big-picture view of your life and then developing lifestyle habits that support and maintain good health.“If we put our body in the right position and do what it’s meant to do, good things happen—like positive immune systems,” says Dr. Mark Adams, a naturopathic physician and founder of onvo, a whole body health practice based in Bellevue, WA. “Good real food, supplements, sleep, hydration, and physical activity add up over time,” says Dr. Mark. “We don’t have to be perfect,” he adds. “Our bodies are made tough. We’re not delicate flowers.” To find out what we need to know to be healthy, we asked Dr. Mark for some tips and guidance.

Eat real food

Good quality food equals good health. Dr. Mark defines “real food” as the food that’s been around forever: fruits, nuts, legumes, eggs, dairy, poultry, seafood, and meat. “Food without labels is generally better than food with labels,” he says. Real food also hasn’t been processed or refined. Don’t be fooled by items that claim to be “health food”—a lot of it has been processed. Remember: “processed” means something has been added to or taken away from the original food. You want to stay as close to the original state of the food as possible. If you’re on a zone-style plan, you’re eating from what Dr. Mark calls the “real-food category.” This is especially important for diabetics and those with celiac disease—people who need to be diligent about eating real food.

It’s a simple formula: The more real food we take in, the more we improve the quality of our nutrition and build up our immune system.

Add probiotics to your diet

“Helping the digestive system is important to building the immune system,” says Dr. Mark. Incorporating probiotics into our diet keeps us healthy by balancing the microflora in our bacterial ecosystem and regulating our immune system. Probiotics come in a variety of fermented dairy products, such as yogurt, and in supplement form. Dr. Mark recommends consulting a doctor if you’re going to take a probiotic supplement.

Watch the body fat

When you maintain a healthy body fat level—a benefit of the zone-inspired Chef by Request meals–you boost your immune system. Why? Because body fat stores toxins and puts pressure on internal organs.

Take Vitamin D

Think about it. When do we get sick? When we start to get less sun. As it turns out, people who have sufficient levels of vitamin D are healthier and rarely get the flu. Dr. Mark recommends taking the vitamin in the form of vitamin D3 (there’s D, D2 and D3), which he describes as “closest to the end product.” Doses vary for individuals. As a general guideline, try something like: 1,000 to 2,000 IU/day for children and around 5,000 IU/day for adults. If you want the most accurate dosage, get your Vitamin D levels checked by your doctor.

Stay hydrated

“Water is a medium for our body,” Dr. Mark tells us. “It’s one of our primary sources of fuel.” On a desert island, we’d die of dehydration before we’d die of starvation. Also, the body needs about two quarts of water a day, some of which it gets from food—it gets it best from real food. Signs of dehydration include dark or concentrated urine, a chronically dry mouth, and fatigue.

To stay hydrated: Drink 8 to 12 ounces of water upon waking. The conventional wisdom of taking in two quarts (8 glasses) of water a day still holds, although some of that will come from the food you eat, depending on your diet. Also, as you drink water throughout the day, sip your water. If you guzzle it, it goes right through your cells and out of your body.

Author: Chef By Request,,,

Braised Beef Shanks with Coconut Milk, Ginger, and Cumin

October 20, 2010 by  

Source:   Primal Blueprint Cookbook
Origin:   Paleo
Category: Entree
Type:     Meat
Description: FABULOUS!
Qty Measure Ingredient
5 Tablespoon coconut oil or ghee (divided)
2 Cup onion, chopped
2 Whole carrots, cut into small pieces
2 Whole garlic, minced
1 Tablespoon ginger, fresh, minced
2 Teaspoon sea salt, course. plus more to taste
1 Teaspoon black pepper, freshly ground
3 Pounds Beef or Bison shanks cut into 1.5 -2 inch pieces
2 Teaspoon coriander, ground
1 Teaspoon cumin, ground
1/2 Teaspoon turmeric
1/2 Teaspoon Red pepper flakes
1 1/2 cups beef stock
1 can (14oz) coconut milk
1 Whole cinnamon stick
3 Whole cardamon pods, lightly smashed
2 Whole bay leaves
1/4 Bunch cilantro, chopped for garnish
Instructions: Preheat oven 325 F (if using an oven not a slow cooker). In a large roasting pan or a dutch oven, melt half the ghee or coconut oil over medium heat.  Add the vegetables, garlic, and ginger. Cook about 10 min, stirring occasionally. Remove vegetables to a bowl.
Add the other half of the oil and heat to medium-high. Brown the meat until all sides are well-browned, about 5-6 min. Sprinkle black pepper over meat during the browning. Remove from pan.
Reduce heat and add coriander, cumin, turmeric, and red pepper flakes, stirring to release the oils and aromas. Add beef broth and coconut milk and bring to a boil.
Wrap the cinnamon stick, cardamon pods and bay leaves in an herb bag or cheese cloth (this makes it easy to remove in the end) and place into boiling liquids. Return vegetables and meat with accumulated juices to pot. Cover and place in preheated over for 2 1/2 to 3 1/2 hours until the meat is tender. (or place into slow cooker for the allotted time)
When cooking is finished, remove meat to a heated platter and keep warm. Reduce the sauce over medium heat to thicken. Remove spice pouch and salt to taste.  You may want to serve over Cauliflower Rice or Sliced Cabbage.
Background: Don’t let the long list of ingredients fool you: this is really simple to put together. If you don’t have the coriander, tumeric, and cumin, substitute curry powder.
This oven braised dish could easily be transformed into a slow cooker recipe! Simply brown the meat first then cook it on low setting for 6-8 hours (4-6 hours on high).
Serves: 4

WOD 10/9/2010

October 8, 2010 by  

“The Truth” (courtesy of CF Meanstreets)

  • 500m Row
  • 20 Burpees
  • 18 Deadlifts
  • 16 Pullups
  • 14 Ring Dips
  • 12 Bench Press
  • 10 Front Squats
  • 8 Power Cleans
  • 6 Floor to overhead
  • 4 HSPU
  • 2 Rope Climbs
  • Block Loop (550m)

Barbell weight is bodyweight

WOD Pic 9/13/10

September 12, 2010 by  

Fight Gone Bad- The Fundraiser September 25th

September 9, 2010 by  

CrossFit Monrovia would like to invite you to participate in a fundraising event we are hosting on September 25, 2010. The event is called Fight Gone Bad and supports three excellent charities, the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation.

This event is a CrossFit workout called “Fight Gone Bad.” In this workout the athlete spends one minute at each of five stations, resulting in a five-minute round. After each round a one-minute break is given before repeating two more times for a total of three rounds. The clock does not reset or stop between exercises. On the call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (Men 20#, Women 14#)
  2. Sumo dead-lift high-pull (Men 75#, Women 55#)
  3. Box jump 20”
  4. Push-press (Men 75#, Women 55#)
  5. Row (Calories)

The standard weights above are NOT required for all athletes, the workout weights are adjustable for everyone from kids to grandparents who will be participating. FGB is an excellent, challenging, and really fun workout. Trainers from CrossFit Monrovia will be working with competitors who are unfamiliar with the movements in order to bring them up to speed on the workout prior to competition. Our goal is to create a safe, fun and very challenging day for all, and to raise as much money as possible for these charities.

The minimum required donation is $20 to participate and can be made prior to the event online or as cash in person the day of the event. Further fundraising is encouraged, and you can sign up and raise money on line if you like. Go to www.FGB5.org for more information.

We are creating a commemorative T-shirt for the event that can be pre-ordered by September 17, for $10 or $15 the day of the event. Plan to stay the whole morning; this will be a fun and exciting event.

We truly hope you will be part of this competition. Please e-mail E-mail: contact@crossfitmonrovia.com or call (626)709-6370 for further information on participating or any other questions you may have.

WOD Pic 9-5-10

September 5, 2010 by  

WOD 8/12/10

August 12, 2010 by  

  • 3×5 Press


  • 10,9,8…1
  • Wall Balls
  • Driveway sprint between each set.


July 29, 2010 by