Archive for March, 2012

Teach Me How to Kip

Before attempting kipping pullups – you should be able to do at least 10 strict, solid, no shaking around like you’re having a seizure deadhang pullups. Don’t ask your instructors on how to kip unless you’re able to knock out these prerequisites. This is to prevent injury not because we find joy in not teaching you this big secret.

The Kipping Pullup – Part One from Again Faster on Vimeo.

The Kipping Pullup – Part Two from Jon Gilson on Vimeo.

Workout of the Day
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Blueberry Cucumber Smoothie

The following is a very quick and simple Paleo recipe for a delicious blueberry cucumber smoothie. It might seem like an odd combination, but it’s truly delicious. Even though cucumbers are technically and botanically a fruit, they are one of the rare ones to be more on the savory side of the spectrum so they are often considered and prepared as a vegetable. A lot of people do not like to mix fruits and vegetables, because of the conflicting sweet and savory tastes, but cucumber is quite neutral in taste and it reduces a little bit the sweetness of the blueberries.


  • 2 large cucumbers, peeled and diced;
  • 1 cup coconut milk;
  • 1 cup frozen blueberries;
  • 1 tbsp lemon juice;

All you ever need to prepare this smoothie is a good blender. Throw all the ingredients in, blend until smooth, and your smoothie is ready to enjoy!


Congratulations Marcie & Lidia!

Two of our ladies will be representing CrossFit Coastal this year at Regionals & Finals. Lidia Beer will be making the trip out to California again this year to compete in the Finals and Marcie Wells will be competing at the Regional level. Good job to all of our athletes who participated – everyone put it all out there and its exciting to see everyone’s progress. I’m looking forward to another year of training for the next CrossFit Games. Details about the events can be found here

Workout of the Day
Weighted Pullups: 7-7-7-7-7-7-7
Weighted Dips: 7-7-7-7-7-7-7
Back Squats – 225m/155f
Box Jumps – 30″m/24″f

The Sport of Fitness

The term “Sport of Fitness” was coined by the founder of CrossFit, Coach Greg Glassman, after discovering the competitiveness and intensity found in his athletes when performing the workout of the day. When workouts resemble competitive events they become sport, and in our proving ground no one wants to finish last. For this reason a person will push themselves to the limit each and every workout. It is this level of intensity that produces amazing results in a short period of time.

The Reebok CrossFit Games Open competition is underway. CrossFit Coastal is hosting the weekly competition workouts every week from Thursday through Sunday and confirm registered athletes scores. There is no testing fee for members.

Workout of the Day
5-5-5 Clapping Pushups
20-20-20 Ring Pushups
7-7-7-7-7-7 Weighted Pullups

AMRAP 15 Minutes:
200M Sprint
15 Slamballs
10 DB Push Press- 40m/30f
*Performed w/ a 20lb weight vest*

Skirt Steak Fajitas

Steak Ingredients:

  • 1 pound skirt steak
  • 2 tablespoons olive oil
  • The juice of 1.5 limes
  • 4 cloves of garlic, minced
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 teaspoon chipotle pepper
  • 1 teaspoon cumin

Steak Process:

  1. Rinse skirt steak under cool water and pat dry with a paper towel.
  2. Carefully remove any remaining silver skin from the steak.
  3. Place steak in a gallon ziplock bag, and set aside.
  4. In a small mixing bowl, whisk together olive oil, lime juice, salt, pepper, chipotle, cumin, and garlic.
  5. Pour marinade over steak, seal bag, and toss to evenly coat the entire skirt steak.
  6. Place in the refrigerator and allow to marinate for up to 24 hours.
  7. Preheat grill to 500, 10 minutes prior to cooking.
  8. Remove steak from the fridge and bring up to room temperature.
  9. Grill steak 3-4 minutes a side.
  10. Allow to rest for 5 minutes.
  11. Cut steak in thin strips, against the grain for serving.

Fajita Vegetable Ingredients:

  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 vidalia onion, thinly sliced
  • 2 cups sliced baby bella mushrooms
  • 1 tablespoon olive oil
  • 1 teaspoon each, salt, pepper, chipotle pepper, and cumin

Fajita Vegetable Process:

  1. Heat olive oil on medium heat in a cast iron skillet.
  2. Add vegetables and seasonings, and saute until onions are translucent, and peppers have softened. Remove from heat and set aside.
  3. Turn oven onto broil at 500, and raise oven rack to the top level.
  4. Place vegetables in cast iron skillet under the broiler for 3-5 minutes.