Easy Mashed Cauliflower with Garlic


  1. 1 large head of cauliflower, cut into florets
  2. 1/4 cup almond milk
  3. Head of garlic
  4. Fresh chives, chopped
  5. Salt and pepper to taste
  1. Preheat oven to 400 degrees F. Peel away the outer layers of the garlic bulb, then cut off the very top of the head of garlic to expose the individual garlic cloves. Place in aluminum foil and drizzle with olive oil, then seal the foil around the garlic. Bake for 25-30 minutes, until the cloves are soft. Allow garlic to cool, then squeeze the roasted garlic cloves out of the skin.
  2. Meanwhile, place a couple inches of water in a large pot. Once water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender. Drain and return cauliflower to pot.
  3. Add roasted garlic, milk,  and salt to the cauliflower. Using an immersion blender or food processor, combine ingredients until smooth. Top with chives and freshly ground pepper.CauliflowerCauliflower

WOD: 4.1.14

 Today’s Mission: If you get a call from a blocked or unknown number…

Answer it and whisper…”It’s done, but there’s blood everywhere!”.

Then hang up.




Tabata intervals of the following four exercise with a Sprint in the middle:
1. Kettlebell Swings (2/1.5-pood)
2. Box Jumps (24″/20″)
Run 800m/400m
3. Wall Ball (20/14 pounds)
4. Burpees
For Total Reps
* You will have 4 min. for the run. If you do not make it back in time, you will lose time on your Wall Balls.


Band Resisted ‘Cindy’

20-minute AMRAP of:


  • 5 Band Resisted Pull-ups (blue/red)

  • 10 Band Resisted Push-up (green/blue)

  • 15 Band Resisted Squats (green/blue)

WOD: 3.31.14

I’m not Dieting

I’m changing my





Watch a video for this workout“Overhead Squat 2-2-2-2-2”

5 Rounds.
Score 2-rep max.
For weight
Movement Standards:
1. If hips do not break parallel, it is not a rep.
2. If the elbows do not remain locked out for the entire rep, it is not a rep.




10-minute AMRAP of:

  • 5-Pullups

  • 10-Push-ups

  • 15-Sit-ups



“5K Row”

Row 5K
For time




Excerpts from ‘Hungry for Change”


WOD: 3.30.14

In 1900 the average person consumed 10 pounds of sugar per year,

In 1985 the average person consumed 124 pounds of sugar per year,

By the year 2000, the average yearly consumption of sugar was 160 pounds per year.




Watch a video for this workout“Filthy Fifty”

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26-pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35-pounds)
50 Back Extensions
50 Wall Ball Shots (20/14-pounds)
50 Burpees
50 Double-unders
For time


WOD Demo with CFNE Filthy Fifty



ups lou

WOD: 3.29.14

The best time to plant a seed is ten years ago.  The second best time is right now.


Team WOD:

24-minute AMRAP of:

Team Member 1 will complete a barbell complex of :

  • 5 Deadlifts (95/65-pounds)

  • 5 Hang Power Cleans (95/65-pounds)

  • 5 Front Squats (95/65-pounds)

  • 5 Push Press (95/65-pounds)

  • 5 Back Squats (95/65-pounds)

Team Member 2 will perform Double-Unders until Team Member 1 has completed the barbell complex.

Team Member 3 will Row for meters until Team Member 1 has completed the barbell complex.

Your Team Score will be total reps plus Double-Unders plus meters rowed.


Introducing Rx Mobility with Dr. Ankur Bhambri



Rx Mobility (RxM) is a CrossFit Invasion specialty class designed to take a step away from the clock in order to analyze movement in detail and prescribe mobility. It was established for members seeking to make improvements in their form and flexibility, which can translate into better performance and efficiency during WODs.

Designed for Everyone

For our CrossFit beginners, RxM can provide a greater fundamental understanding of how structure relates to function. Members will learn how to increase their range of motion to achieve the proper movement standards in a safe and effective manner.

Intermediate athletes can take a step back and analyze their movement patterns that they have already adopted. RxM will give them the opportunity to examine any inefficiencies in their movement and learn how to make corrections with specific demonstrations and flexibility drills. Members will learn mobility techniques to utilize on their own, allowing them to strive towards movements they once thought were impossible.

Our competitive athletes will be able to fine-tune their performance in greater detail with a variety of mobility drills targeting their weaker areas of movement. Adjustments to these specific parts will assist the athletes in becoming overall more efficient, allowing them to increase loads and shave off valuable time during WODs.

Achieve your Goals

The goal of RxM is to provide members with an active learning group session where they can learn how to analyze proper form in advanced detail, focus on mobility drills to correct inefficiencies, and re-test movements to portray how the structure of the mobility drill relates to the function of the movement.

More importantly, our objective is to provide our members with a prescription (Rx) of mobility drills to help them achieve their performance goals (Rx) on WODs.

Classes will take place on Saturdays at 10AM.

“ If we study what is merely average,

we will remain merely average.  – Shawn Achor 

WOD: 3.28.14

Winning is not a sometime thing; it’s an all time thing. You don’t win once in a while, you don’t do things right once in a while, you do them right all the time. Winning is habit. Unfortunately, so is losing.

― Vince Lombardi




2-Rounds for time:

  • Row 500m

  • 50 Kettlebell Swings (53/35-pounds)

  • 30 Burpees


CrossFit Games Open: 14.5

21-18-15-12-9-6-3 reps for time of:

  • Thrusters (95/65-pounds)

  • Burpees over the Bar

Open Workout 14.5 Standards



WOD: 3.27.14

 We don’t need sugar to live, and we don’t need it as a society

~Mehmet Oz



Pull-ups Progression:

 Virtuosity -“Hollow Hold”


CrossFit – A Kipping Pull-Up Instructional



10-minute AMRAP of:

Max Rep Pull-ups*

*perform 30 Hollow Rocks and 3 Burpees every time that you let go of the bar.



Paleo Granola Bars

Courtesy of Theresa Weinberg.  Thanks again Theresa, they were delicious!


  • 3 cups of assorted nuts and seeds
    (ideas: pepitas, slivered almonds, whole almonds, walnuts, sunflower seeds)
  • 1 cup dried cranberries
  • 2 cups unsweetened shredded coconut
  • 1/4 cup coconut oil
  • 1/2 cup sunflower seed butter
  • 1/2 cup raw honey
  • 1/4 teaspoon pure vanilla extract
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon



  1. Pull out a 9x13in Pyrex dish and throw down a layer of parchment paper. Set aside.
  2. Pour assorted nuts and seeds into a large mixing bowl and combine.
  3. Take 1 cup of assorted nuts out of bowl and add to a cutting board. Use a sharp knife to chop nuts into smaller pieces.
  4. Take remaining 2 cups of assorted nuts and add to a food processor. Pulse until they’re chopped much smaller, a variety in sizes of nut pieces will be good for look and feel of the bars.
  5. Add the nuts from the food processor and the cutting board back into the mixing bowl and stir to combine.
  6. Add the dried cranberries to the mixture and stir to combine.
  7. Add the shredded coconut to the bowl and again, stir to combine.
  8. In a small saucepan add coconut oil, sunflower seed butter, honey, vanilla, salt and cinnamon. (Maybe add a few more shakes of cinnamon while doing that too.) Cook, stirring over medium-low heat until it starts to bubble. Once bubbling, remove from heat.
  9. Pour the liquid mixture over the nut mixture in the mixing bowl and stir to combine. Make sure everything is mixed well.
  10. Pour the nuts-and-honey mixture into the previously set up dish on the parchment paper and either use a second sheet of parchment paper, slightly wet hands or a spoon to press firmly to pack the ingredients together. Make sure, then double check, that everything is nicely packed together.
  11. Let the mixture sit on the counter and settle for 2 hours.
  12. Cover and put in the freezer for 1 hour, or longer.
  13. Using parchment paper makes it super easy to now take the large sheet of granola out of the dish and transfer it onto a cutting board. Use a sharp knife to slice (not saw, otherwise they have a tendency to start to flake apart) the bars into whatever size pieces you’d like your granola bars to be. I did rectangular/squarish, palm size pieces.
  14. Enjoy! 🙂


WOD: 3.26.14

“Some of the largest companies are now using brain scans to study how we react neurologically to certain foods, especially to sugar. They’ve discovered that the brain lights up for sugar the same way it does for cocaine.”
― Michael MossSalt Sugar Fat: How the Food Giants Hooked Us



Mobility WOD:


“Front Squat”

Front Squat
1 RM
For weight
Weight on heels
Maintain lumbar curve
Chest up
Elbows high, arms parallel to ground
Butt travels back and down
Butt drops below crease in knee
Knees track parallel to feet

Bar not in contact with torso
Chest comes forward
Elbows drop
Not pushing knees out



Complete as many rounds as possible in 12 minutes of:

  • 4 Shoulder Press, (75/55-pounds)

  • 8 Sumo Deadlift high-pull, (75/55-pounds)

  • 12 Front Squat, (75/55-pounds)