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2006 CrossFit Weekend Warriors Summer Challenge and Testicular Cancer Benefit
View the photo album and video from the event.
Grab a buddy and come out for a two-person team race this Saturday at the Mission Bay Park playground. If you have no buddy, one will be provided! See the side bar at the right for workout details. See you there!
Quick Turkey Burger Lunch
For the burgers you will need:
Fresh ground turkey. Each patty pre-cook weight was 3 and 1/2 oz. Cooked burger is 3 oz or 2 blocks protein.
Salt
Pepper
Soy sauce
Sesame seed oil
Pre-heat a skillet or grill pan until a light smoke comes off the pan.
Divide turkey patties equally into 3 and 1/2 oz clumps. Sprinkle salt and pepper and one teaspoon of soy sauce onto each clump. Form the clumps into patties about 1/2 inch thick. Add a few drops of sesame seed oil on the patty and lightly spread over the top of the patty. Cook about 4 patties at a time on the grill. Cook all the way through about 6 minutes on one side and 3 on the other. Juices will appear on the raw top of the burger, that is when you know it is time to flip.
Garnish with your favorite Dijon or brown spicy mustard and place the burger on top of a bed of lettuce. The above meal is a two block lunch. Top with an ounce of cheese and add more carbs for a 3 block meal.
Enjoy!!
Ahmik teaches the dumbbell hang squat clean thruster before the WOD.
Julie visited our club all the way from Texas! Outstanding job for your very first CrossFit workout!
Welcome back Eric and Elika! You were missed, but obviously you guys haven't been missing the WOD's!! Great job!
Rex S. counts for Megan S. during the women's Fran competition.
Our next workout is tomorrow (Saturday) at 10am at the Mission Bay Park playground. The workout will consist of dumbbell hang squat clean thrusters--which we will demo. Hope to see everyone there!
Congratulations to Josh Everett for winning the Fran competition with a time of 2:32!!
...and to Mary Timm for winning the Fran women's division with a time of 5:36!! Both Mary and Josh each won an Olympic bar and a set of bumper plates for their outstanding efforts!
Clayton and Christopher rowing their 2K's.
Eric B. gives it his all during the Fran Competition.
Fran's aftermath!
Cheryl Cohen was the winner of the L-sit war last Saturday at the Summer Challenge.
Chicken Picata
For this dish you will need:
1/2 chicken breast butterflied and cut in half
Salt
Pepper
1/4 Cup of flour
1 Tablespoon of butter
2 Tablespoons of Extra Virgin olive oil
1 Cup of white wine
1/4 Cup of fresh lemon juice
2 Tablespoons of drained and rinsed capers
1/8 Cup fresh Italian parsley
Butterfly the half chicken breast by placing your hand over the breast and running your knife through the length of it. Open it up and cut it in half. Season both pieces with salt and pepper and dredge them with flour. Shake off the excess. Heat the olive oil and butter in a skillet until it begins to sizzle. Add the chicken and cook 3 minutes on each side. Remove the chicken from the skillet and add the white wine, lemon juice and capers. Scrape up all of the brown bits off the bottom of the skillet. Add the chicken back to the pan and simmer (not boil) for 5 more minutes. Plate and garnish with torn fresh Italian parsley. 2 oz of chicken and a tablespoon of sauce is one block of protein and fat and 1/2 block of carbs.
We had a great turn-out at the SD CrossFit Weekend Warriors Summer Challenge and Testicular Cancer benefit this Saturday. $700 was raised for the fund. A huge thank you goes out to all of those who came out to participate and/or watch the challenge. Your donations, support and enthusiasm was greatly appreciated. The winners of each competition will be featured on the website throughout the week.
Congratulations to Pat B. for winning the men's pull-up competition with 49 pull-ups, and to Whitney Leachman for winning the women's division with 43! Way to go!! They each received a Dynamax medicine ball for their outstanding efforts.
A few other scores:
Glute-ham Developer sit-up challenge went to Clayton T. with 56.
Women's ring dip competition was won by Megan S. with 9 consecutive dips.
Men's ring dip best score was from Clay C. with 27.
The 2,000 meter best rowing time was 6:57.4 by Jon P.
All of these winners received an official Weekend Warriors Summer Challenge T-shirt.
Are you ready for a challenge? Join fellow CrossFit athletes competing for fun, prizes and bragging rights at the 1st annual Weekend Warriors Summer Challenge and Testicular Cancer benefit. Your $20 donation enters you in one or all of the events scheduled. Registration begins at 9:30am. Some of the prizes include: Dynamax Balls (Thank you Jim and Dynamax for your generous donation), and Pro Max bars and bumpers and kettlebells (Thank you Karl and Gill Athletics for your generous donation). Click here for more information or email krista@crossfitweekendwarriors.com.
Friends and family are more than welcome to come out and either participate or just watch.
All proceeds of this event will go to young men fighting testicular cancer.
It was another gorgeous day at the playground in Mission Bay! Today's workout called "Tabata Warrior" was 8 Tabata intervals of Squats, Burpees, Pull-ups, Hollow Rock and Squats. Top scores were in the mid 60's.
Happy Hollow Rockers!
We ended with a little yoga courtesy of Tim.
AWESOME JOB, WARRIORS!!
Sprint 20 meters
50 Knees to elbows
Sprint 40 meters
40 Knees to elbows
Sprint 60 meters
30 Knees to elbows
Sprint 80 meters
20 Knees to elbows
Sprint 100 meters
10 Knees to elbows
All new comers to CrossFit are encouraged to take the workouts slowly using fewer reps and time limits. We will help you scale and modify the workout to your ability. Please bring your water bottle and a towel.
