Look out. Its happening.
Its a special time of year in New Braunfels. Its time for basically all the holidays. Back to back to back. Labor Day, Columbus Day,Halloween, Wurstfest,Veterans Day, Thanksgiving and then its time for a whole month of ” A Christmas Story” (You’ll shoot your eye out). Anyways we here at Sporthalle are here for you.
In order to help you prepare for the Hoildays Whirlwind we are having.
NEXT MONTHS BIG EVENT!
Join us for Sporthalle’s 1st Annual Paleo Crocktoberfest crock-pot cooking contest! Bring your favorite crock-pot creation and compete against your fellow athletes for the title of SPORTHALLE Ultimate Crocktologist.
What we need from you is to vote on the time of the event.
(ALL THE DETAILS)
Compete in Three Categories!
There will be 3 categories of competition – Entrees, Desserts, and Crocktails. There will be a winner in each category as well as an overall crowning of the 2018 SPORTHALLE Ultimate Crocktologist. Entries are judged by our all-star panel of paleo culinary experts based on taste, creativity, and presentation.
Don’t Want to Compete? – Come Socialize and Eat!
We encourage everyone to come, whether or not you’re entering a dish.Please come join us, even if you don’t plan on entering a dish to mix, mingle, and try all of the fantastic entries. Please bring a dish or drink to share!
So the meat and potatoes…
Judging starts promptly at the beginning of the event. Any entries that arrive after the start will be enjoyed by all but will not be in the running for the title. Eating begins as soon as the judges have had an opportunity to try each entry.
All ingredients must be paleo approved (no grains, no dairy, no legumes). Paleo gray area including, maple, honey, agave, and alcohol can be included but must be disclosed. If you are unsure, ask. We will be happy to approve recipes. Please feel free to post any ingredient questions to comments.
All ingredients must be cooked in the crock-pot (cannot bbq, fry, wok, etc. prior to going in the pot… searing or browning is ok)
Your crock-pot creation will be judged solely on the contents of the crock-pot. Accoutrements and pairings will only count toward presentation points.
Bring your A game and be prepared to share the family recipe (yeah, yeah, you can leave out a key ingredient or two to maintain your edge for next year).
On top of that we are also having our :
2nd Annual Costume Contest Oct 27th
Come in costume and get your pumpkin on. Maybe you can out do Uncle Dave. But probably not.
This weeks Workouts.
New Braunfels Crossfit
5 min AMRAP easy pace
10 KB Swings (light)
10 KB Reverse Lunges
10 Scap Pull Ups
5 inch worms
10 Rollie Pollie
10 Banded Goodmornings
6 World’s Greatest
Deadlift Review and Empty Bar work. 2 sets of warm-up.
Pull-Up and scales. Looking for strength development. Looking for tough scales from 5-10 reps,
3 x 5 Deadlift
Building until you reach 70% of last week’s 5 rm.
3 x Max Effort Strict Pull-Ups
Notes: DEADLIFT = FOCUS on the concentric acceleration.
- Regrip after each rep while maintain thoracic engagement.
- Quiet Game (Controlled lowering. No bouncing.)
5 rounds for time.
12 Barbell Walking Lunges
12 Ring Push Ups
250m Row/200m Run
Rx 115/85 Fitness 95/65
Notes: Pick the correct to be able to move quickly.
10 L/R Lateral Throws
10 Overhead Throws
10 WallBall Push Up Rolls
10 WallBall Squat Throws
10 Sit-up Throws
Then- 400m run while throwing ball.
STRENGTH: (15 min)
5 rep Max Bench Press
20 DB Burpee Clean and Press
40 Toes to Bar
20 DB Burpee Clean and Press
Rx: (50/30) Fitness: (35/20)
3 rounds 5 reps Empty Barbell
Hang Power Clean
16 min EMOM
Even: 6 Burpees over the Bar + Max Hang Squat Clean
Rx (135/95) Fitness 95/65 Notes: focus on good recovery from the rack position. Practice barbell cycling.
3 building sprints to get legs prepped for all out sprinting.
10 x 100m Sprint
1 sprint every 1 min for 10 minutes.
NOTES: Go all out on these sprints. Listen for your time and try not to deviate more than 5 seconds.
Wall Calf Stretch
2 min Jump Rope Work
Then – 2 rds
30 sec Bear Crawl
30 sec Shoulder Touches
30 sec Cossack Squats
30 sec Tricep Box Dips
STRENGTH: (20 minutes)
Part 1) 2-4-6-8-10 +++ HSPU
Take 4 minutes and see how far up the ladder you can get. Must reset after each set. Scale as needed.
Part 2) 3 rounds
7-10 Pendlay Row
10 Cross-Body Hammer Curls
Part 3) 3 rounds
30 sec Dead bugs
30 sec Russian Twist
30 sec Plank
NOTES: Working on the small parts that will make our bigger lifts better.
8 min AMRAP
Single Arm KB Push Jerk
NOTES: Total reps on the Push Jerks.
Roll Upper Thoracic
Tic-Tac Toe Game
Then: 2 rounds
10 Pass Throughs
10 Overhead Squat
10 Kipping Swings
SKILL: (15 minutes)
Muscle Up Transitions
Practice Strict Muscle Ups
CONDITIONING: game day!
Pick the “Girl” ( These are classic CrossFit “girl” workouts“) you want to Test.
NOTES: test day. Talk with your coach and make a plan. You will retest this “Girl” workout later this year.
Foam Roll everything