Tuesday, 03.09.10: Wednesday WOD

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WOD:

GRIFF

Run 800 meters/400 meters backwards    Run 800 meters/400meters backwards    for time. 

post time to comments

 

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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

20 Comments:

1. Today was tough....but I love that great high u feel after a good run/workout.. Little dissappointed that I held back first 800 cuz I thought I needed to save my energy. Time 15:35. Great job to the 545 class... Bryce where were u??? Everyone have a blessed day
Comment by Kiersten — March 10, 2010 at 6:44am
2. Hated to miss today...I will get out there later today somehow. I am bidding a job and had to get to the office by 6:00 AM...good time Kiersten...
Comment by Bruce — March 10, 2010 at 7:36am
3. Thank you Griff for your service, your sacrifice and on a more serious note - your ability to make my thighs burn!
It is not a secret that I have trouble with the run WODs - I'm NOT skipping them, though, and I have noticed improvement, especially in recovery time, which I am pleased with and motivated by!
For those of you ladies who were drawn to the gym today by the blog tease regarding Clean and Jerk efforts -
Carla and I will be there at 5 am tomorrow! SO - if you'd like to join us and throw up some heavy weight (on whatever lift you'd like to challenge), maybe while listening to 'Eye of the Tiger' and glistening shirtless like Aaron - we'd love to have you, just come pumped to move some weight! See you then!
Comment by Lara — March 10, 2010 at 8:46am
4. Had a great time running with the 8:30 class. Nothing like a bunch of high school kids watching you like your nuts for running around the track backwards!
Thanks Ron & Kim for letting me work on clean & jerks with ya'll...so excited for the two of you!
Comment by stacie — March 10, 2010 at 10:35am
5. Howdy, Running backwards is hard on the head, seeing the hurdles coming by in reverse is just weird.... 11:51 Good job everyone at the 5:45 I bet the high school kids did probably think that was pretty funny looking. Gig em.
Comment by Justin — March 10, 2010 at 11:01am
6. 14:38. Sixth week in Crossfit. Thanks for everyone's support. Starting to transition from just finishing to pushing for better time/weight/reps.
Comment by Jim — March 10, 2010 at 12:11pm
7.
Fudge Babies
(Serves… depends on how good bad non-existent your self-control is)
I rolled these into balls, but if you want true brownies, simply shape the dough into bars instead.
Ingredients:
1 c walnuts (120 grams)
1 and 1/3 cups pitted dates (230 grams) (If you want a sweeter result, up the proportion of dates.) (If you’re unsure as to what dates to use, or you want measurements in cups, not grams, see this post)
1 tsp vanilla extract
3-4 tablespoons cocoa powder, depending on how chocolatey you want the balls to be (I used 4T extra dark) 
Directions:
1. Chop/blend all the ingredients, using a food processor, Magic Bullet, etc.
2.Roll into cutey-pie little balls.  (Use plastic wrap if you need to.) 

Let’s talk flavors/variations! 
So far, I’ve only made these plain (I know, I’m boring), but they have so much potential:
Add shaved coconut, mini chips, nuts, or raisins to the mix
Moisten truffles, then roll in cocoa powder, sugar, coconut, crushed nuts, etc.
Add oils or extracts, such as mint or coconut
Sprinkle in some ground coffee for a java jolt
Extreme Chocoholic Version: Melt some chocolate and add it to the mix when you add the vanilla and cocoa.


Here's the fudge baby recipe from last night. I added some unsweetened coconut and coconut oil to mine. Also, the posts from the website where the recipe came from said they're so good with cashews too.

Comment by Shirley Cox — March 10, 2010 at 2:34pm
8. Another WOD I never would have thought possible to complete a short time ago....16:48. The entire CrossFit concept was visible today, joged (run for me) to the track finished a tough WOD joged back to gym and pulled new PR for clean and jerk-180 and also new PR for power clean-185. Joey when we first started i was finishing ahead of you, now I can't even keep you in my sight. Keep up the good work!!
Comment by Kevin — March 10, 2010 at 2:50pm
9. Thank you Shirley for hosting the dinner last night - and thank you to all the women who came out and shared recipes and indulged in fun conversation. I loved everything!

Almond Flour Coconut Chocolate Chip Cookies:

1 1/2 C Almond Flour
1/4 C Chocolate Chips (had to cut up Ghiradelli 100% cocoa bar)
1 Tsp Vanilla Extract
1/2 Tsp Baking Soda
1/4 C Coconut Flakes
1/4 C Pure Honey
1 Egg
A few Semi-Sweet or other kind of Chocolate chip to place on top of the cookies

Steps: Preheat oven to 350. Mix dry ingredients first. Then mix in extract, egg, and honey. Mixture is very sticky and moist so use two spoons and scoop up tiny portions to place on baking sheet. You will have more cookies that way! Bake for 8 to ten minutes - depending on how you like them.

Griff today - 16:24.

Comment by Carla — March 10, 2010 at 3:26pm
10. 12:23 Great Job by all. Running backward washard.
Comment by Robert Pisciotta — March 10, 2010 at 4:02pm
11. @Kevin: Thanks, but you still kill me with anything metcon/lift related like Monday's WOD. I half-heartedly, tried some C&J's today, but didn't have it in me. My legs really need the rest tomorrow after the deads on Monday, pistols yesterday and Griff today. Also, I hit a crossfit milestone yesterday, tore my first callous. In December, I didn't even have callouses. 13:52 for griff today.
Comment by joey c — March 10, 2010 at 4:27pm
12. I enjoyed the workout this morning especially breaking into, I mean entering, the stadium. Griff 13:56. Then came back and set a new PR in the clean and jerk 185. Who says you can't run and then lift heavy. Who ever did must not be a Crossfitter. Got a surprise for everyone on Friday!
Comment by Damon — March 10, 2010 at 5:22pm
13. Damon, I like surprises!!!
Griff - 12:22, running backwards was fun!
Comment by Wendy — March 10, 2010 at 5:58pm
14. Hm...I think maybe I am scared of surprises!! Especially crossfit style surprises!
Comment by stacie — March 10, 2010 at 7:00pm
15. This is my first full workout with Crossfit Centex. When I heard about what our workout was going to be on Wed. I was dreading it. I completed the Griff in 20.23. I feel like I did the best I could considering, Im a little out of shape. Thanks to those who ran with me today and the encouragement from everyone was awesome!! I look forward to Fridays workout......
Comment by Alan Cox — March 10, 2010 at 8:16pm
16. Okay, if I need to get downstairs quickly for any reason I am in big trouble!! My legs hurt so bad I can barely walk. I am prayerful that there will be no emergencies in the Hermann house tonight:) 17:08 for Griff look forward to doing better next time.
Comment by Katie — March 10, 2010 at 8:56pm
17. This is only my first "real" week after finishing the elements last week, and I got to say, doing Griff as one of my first benchmark workouts sucked! In a good way, of course! I'd like to thank everyone in the 0930 class and all of the staff; you guys have been cool as hell so far and shown me, my wife and my friend Ryan a good time. 14:35!
Comment by Dante Galioto — March 10, 2010 at 9:19pm
18. Wow. Running backwards really hurt. I had my 7 year old time me last night at the track in Salado. That was an experience. It was my first time to try something since I hurt my back on Monday doing dead lifts(poor form). It was an old injury that keeps yelling at me to take it easy on dead lifts and you know I don't like to hear that. It yelled to loud to ignore this time. It will be awhile before I try to get a max on that one. Thanks so much, Stacie, for recommending your Dr. I think I will be able to ski pain free this weekend. I want to know you won the competition. I will have to take my laptop to check the blogs. All of you, look great. I can really tell the difference in so many of you. I miss working out and it is driving me crazy to know that I will miss an entire week of crossfit but I will be getting some exercise getting up after falling so many times skiing. Hope everyone has a great Spring Break and I will see you all when I get back. Oh yeah, I ran a 14:03. I think I could have run faster but I was just trying out the back. Will beat that next time!!

Comment by kristi maedgen — March 11, 2010 at 6:09am
19. Can't type either. Supposed to say who won the competition.
Comment by kristi maedgen — March 11, 2010 at 6:11am
20. Thanks Carla for the cookie recipe. My son ate 2 of mine that you left for me. He said he thought they were just regular cookies. Oh well, now I can make some too. I really enjoyed having all of you and getting to know everyone a little better. We have such a great group!!

I sucked pretty bad on the running. I thought I was doing so good on the running forward and then the running backwards just ate my time up...dang it! My time was 15:10. Always room for improvement. I still have somewhat of a Fran cough. I got it on Friday night after the row, squat clean wod and now every time I workout hard I get it back...not near as bad though as Friday. Has anyone ever had it where it doesn't really go away? Now I'm getting paranoid like maybe I have something wrong.
Comment by Shirley Cox — March 11, 2010 at 11:43am

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