Nut Bread

Nut Bread

Step 1: Make the Purchase 2 Cups of assorted nuts (of your choice: Almonds, walnuts, hazelnuts, brazil nuts, pecans, et cetera) 3 Cups of seeds (Pumpkin, sesame, sunflower, et cetera) 1.5 TSP Sea Salt 2 TSP Simply Organic Pure Vanilla Extract 1 TSP Simply Organic...
DIY: Deodorant

DIY: Deodorant

Often people ask me about personal care products. I believe in making as much of your own “stuff” as possible. The closer you can get the origin of something, the more you can control what goes in or on your body. Deodorant is a rather easy one. Pros Only...
Community Spotlight: Kyle McSpedon

Community Spotlight: Kyle McSpedon

Kyle McSpedon Athlete Since: 9.9.13 500 Class Club Date: 2.20.17 Stats: DL: 435 Front Squat: 325 Back Squat: 420 S2O: 260 Squat Clean: 315 Snatch: 215 Grace: 2:05 Fran: 7:24 DT: 8:25 5k Run: 21:09 5k row: 17:49 As of March 10, 2017 About Kyle: I started doing CrossFit...
Beef Brisket

Beef Brisket

Step 1: Make the Purchase Beef Brisket: Depending on how many mouths you are feeding or want leftovers for yourself will determine the size. I can usually make 2-3 pounds worth that will last me throughout the week if I eat it once a day. Once purchased, cut them into...
Chocolate has Evolved: It’s time to reap the benefits

Chocolate has Evolved: It’s time to reap the benefits

What is the difference between Cacao and Cocoa? Cacao pods are large football-shaped fruits. They grow off the trunk and limbs of the cacao tree Cacao beans are found inside the pods. The beans are harvested, fermented and dried. When you see cacao nibs or powder in...
Fasting Info

Fasting Info

Fasted vs Overfed State (Updated: 2.15.17) “How our body responds to a calorie deficit is largely dependent on our hormonal state. Your body is more concerned about avoiding a blood sugar crash than it is about maintaining muscle mass. That’s why during fasting we...
Fri 2.24.17

Fri 2.24.17

Strength:  Deadlift + Box Jumps couplet, 4 rounds E2MOM 3 singles @ 80% of 1RM All of these deadlifts start at a dead-stop, not touch and go 6 Box Jumps (Challenge yourself with the Height of the Box) WOD:  FIGHT GONE BAD, 3 rounds Box Jumps (24/20), max reps Plank,...
Thurs 2.23.17

Thurs 2.23.17

Strength/Skill:  Snatch Pull + Snatch Complex, 7 x 1 @ 80% of 1RM, EMOM WOD:  Ladder, For Time, 15 – 12 – 9 – 6 – 3 Slam Ball over shoulder (50/30) – 2 for 1 Burpee to target Perform 3 rope climbs after each round When you finish your...
Wed 2.22.17

Wed 2.22.17

Strength: Pause Back Squats, 5 x 4, 50% of 1RM, every 2 minutes 2 – 3 second pause in the hole You may progressively add weight or choose to do a longer “Negative” per set. WOD: 10 min AMRAP 12  OH Lunge (95/65) – 1 for 1 16  HRPUs 20  KB...
Tues 2.21.17

Tues 2.21.17

Skill: 30 HSPU For time (if you have done this before under 3 minutes then add a 1″deficit, 5 min cap WOD: 3RFT 10 S2O (135/95) 15 KB Goblet Squats (70/55) 10 HSPU 15 Pull Ups Every 3 minutes perform 15/12 calories on the bike 20 min cap There should be 2 heats...
A Solid Structure Starts With a Strong Foundation

A Solid Structure Starts With a Strong Foundation

After your baseline class, the next step is the foundation’s program: NOW THAT YOU HAVE COMPLETED YOUR FREE INTRO WORKOUT YOU WILL BE ENTERED INTO THE FOUNDATIONS PROGRAM: At CrossFit Sayreville, we offer a comprehensive FOUNDATIONS Program designed to help new...
Mon 2.20.17

Mon 2.20.17

Strength Complex: Clean Pull + Clean = 1 set, 7×1, @ 80% 1RM, EMOM Perform a clean pull into a TNG clean WOD: 10 Min AMRAP When the clock starts complete 30 Burpee Broad Jumps (OVER THE MAT) then with the remaining time from the 10 minutes perform an AMRAP of: 10...
Sat 2.18.17

Sat 2.18.17

1 Mile Run then 3 rounds of 5 SJ, 10 HRPU, 15 ABMAT Sit Up 800 Meter Run then 3 rounds of 5 TRX Rows, 10 Plank Jacks, 15 V Ups 400 Meter Run then 3 rounds of 5 Slam Balls, 10 KBS,15 Weighted Crunches 200 Meter...
Fri 2.17.17

Fri 2.17.17

Skill: Snatch, 6×3, Every 90 Seconds. Can be TNG or a brief 5-10second rest in between reps. (no %) WOD: For Time  30-20-10 of DB Snatch (60/45) 1 for 1) T2B 12 Min Cap Tabata: Front Support ABMAT Sit Ups G2O (45/25) cycle through 8 rounds of Supports then sit ups...
Thurs 2.16.17

Thurs 2.16.17

Strength: Back Squat, 5×5 @ 70%, Every 90 Seconds WOD: 4RFT The goal of today’s WOD is to test where you are gymnastic wise. This is a great day to see what scales we have in place for the HSPU and Muscle Ups. The volume is just right for a nice challenge. ...