"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
-Vince Lombardi
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| Above: Before we hit our WOD yesterday, the coaches put on a Muscle-up clinic for each class! We have added 7 new members to the Muscle-up Club at CrossFit 808! Congratulations to all those who got their very first Muscle-up yesterday and today! |
Today's WOD:
"CrossFit Games Open 11.4"
AMRAP in 10 minutes:
60 Bar Facing Burpees
30 Overhead Squats (120/90 lbs.)
10 Muscle-ups
Welcome to the Muscle-up Club:
Nate, Ant, Jayme, Matt, Patrick, Jeff and Hoku
Athletes who are already in the Muscle-up Club:
Coach Josh, Coach John, Coach Cheyne, Coach Elyse, Mike Kinzie, Kyla, Seth, TJ, and Mike Ballenger
Day 12 of the Paleo Challenge!
Jackie found this recipe online at wannabechef.net for homemade "Blueberry Muffin Larabars"!
Blueberry Muffin “Larabars®”
Ingredients (Makes 6 bars):
•1 cup(about 20) pitted dates
•1 cup almonds
•2 tablespoons shredded, unsweetened coconut
•1/2 cup dried blueberries
•1/2 tablespoon pumpkin pie spice(or cinnamon)
Combine all of the ingredients in a food processer. Blend for 2-3 minutes until the mixture starts clumping. If your ingredients are dry, add water one tablespoon at a time until it starts sticking to itself.
Line a pan with parchment paper and press the mixture in firmly towards one side of the pan. Cut out the bars with a knife and gently tear them apart. Alternatively, you could roll these into balls and eat them that way. Keep in the refrigerator for the best freshness.
Yesterday's WOD Board:
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