Archive for February, 2012


Have you ever found yourself worrying about some little thing you wish were different about your body — chicken legs, 5 extra pounds where they don’t belong, frizzy hair that you can’t control no matter what — only to find yourself, in that moment, standing right in front of someone who really faces a physical challenge in life. A paraplegic, someone in a wheelchair, or, well, whatever…you imagine the one that really gets to you. And you catch yourself, breathe a sigh of relief and ask, “who am I to complain? That could be me. I have so much to be thankful for.”

It’s a huge eye opener, right? Well what if I told you that you had it all wrong?

Read the Full Article HereCredit: Michael Stanwyck – CrossFit LA

Coach Kate watching her 9:00 am ladies kick ass

Workout of the Day
5 Rounds
3 Power Cleans to 5 Press
75-80% of 1RM Shoulder Press

For time:
50 Toes to Bar
800M Run
75 Power Cleans 95/65
150 Double-Unders
*If you aren’t breezing through double-unders, then spend spent the rest of class time working on them*

Workout 12.1 – Check

Great job to everyone who participated in the 7 minutes of burpee hell last week. Workout 12.1 is under our belts – 4 more to go! Awesome performances I’m proud of you.

We’re currently in 61st place out of 143 as a team in the Mid-Atlantic. Keep up the good work!

Workout of the Day
“Filthy Fifty Deluxe”
50 of the following exercises for time:
Box Jumps
KBS – 1.5/1.0
Toes to Bar
Push Press – 95/65
Overhead Walking Lunges – 45/35
Back Extensions
Wallballs – 30m/20f (slamball)
CFG Pushups

26 Sure Fire Ways to Fuel the Machine

Here are some ideas for all of you searching for some variety in what you eat, what you snack on, and what you put in your body for recovery.  These options are all dairy free for those of you who don’t do dairy because you are lactose intolerant or you are following a version of the paleo diet.

Menu examples

  • Eggs, bacon and fried zuccini
  • Pork chop/chicken breast and whole, raw vegetables
  • Carrot salad with grated apple and meat leftovers
  • An additional morning meal is the Brain shake from the Zone Diet – 2 cups blueberries, 30 grams protein, handful walnuts & 4 teaspoons high quality fish oil. (over 4000mg omega-3)
  • Can of tuna with mayonnaise and lemon (tastes good with orange juice, just don’t overdo the orange juice)


  • A piece of meat (any lean meat will do) and a large salad
  • Mackerel or sardines (canned), eggs, and whatever veggies and salad there is
  • Salmon steak and steamed veggies
  • Chicken/tuna salad
  • Cold omelet with fresh tomatoes on top
  • Hamburger salad


  • Lean steak, oven baked veggies and steamed broccoli
  • Pork roast, steamed cauliflower, broccoli and tomato salad.
  • Steamed/microwaved salmon steak, asparagus and leeks
  • Puffy oven baked omelet with vegetables and meat leftovers
  • Grilled salmon and a large salad with nuts, olive oil and peppers.
  • Whole chicken stuffed with herbs under the skin, kale salad and steamed broccoli
  • Boiled, blended vegetable soup with chicken stock and coconut cream


  • Nuts
  • Fruits
  • Celery wrapped in air dried ham
  • Beef jerky
  • Sausage

Workout of the Day

3 x Max # V-Ups
7 x 7 Pullups
5 x 5 Chinups
30 Supine Ring Rows

Register for CrossFit Open Competition!

The CrossFit Games Open starts this week! If you haven’t registered – do so asap! Here’s the link –
Create an account and then join CrossFit Coastal as your home affiliate & join our team. We encourage everyone to participate regardless of your fitness or experience level – it’s a great way to measure your progress and see where you stand.

Workout of the Day
7 Rounds
5 Deadlifts – 70-80%
7 DB Rows R/L
100M Run
5 Pullups
10 Pushups
15 Air Squats
20 Situps

Each subsequent round – double all work.
Example – Round 2
200M Run
10 Pullups
20 Pushups
30 Air Squats
40 Situps

Team Lima Returns!

Workout of the Day
1RM Front Squat
2×3 Push Press @ 85%
2×2 Push Press @ 90%
2×1 Push Press @ 100%
Burpees, Jumping Lunges, Sprints & Double Unders