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  • Salsa Roasted Chicken

    By Marcus | In Recipes | on July 30, 2014

    While I’m usually a fan of the crockpot for cooking up multiple portions of protein in one fell swoop, its downside is that it does take some time. Today’s recipe can be thrown together in under 30 minutes with only a couple of items easily found in most grocery stores.


    • 2 packages of boneless, skinless chicken thighs (based on Trader Joe’s, which are about 2 lbs per package)
    • 1 jar of salsa verde
    • olive oil
    • salt
    • pepper


    1. Heat oven to 425F
    2. Coat chicken thighs in olive oil and season with salt and pepper
    3. Using 1-2 baking dishes, place chicken thighs in a single layer
    4. Pour salsa and cover evenly
    5. Place in oven and bake for 25 minutes, or until chicken internal temperature reaches 165F
    6. Garnish with avocado and serve alongside vegetable of your choice

    WOD 07.30.14

    Snatch 3×2

    Partner WOD:
    80 Pistols
    80 Push Presses (115/75)
    80 Box Jumps (24/20)
    80 C2B Pull Ups

  • If you ask any coach in the gym if low-fat or skim is preferable to delectable, nutritious, rich full fat, the answer would be a universal resounding NO.   We’ve posted before about not being afraid of good dietary fats and how the low-fat diet craze began, but today we’ll look at how to recognize if you need more fat in your diet.

    As a quick review, we’re talking about good fats such as extra virgin olive oil, coconut oil, grass-fed butter, avocados, and grass-fed/pastured animal fat (lard, rendered bacon grease).  Mark’s Daily Apple recently posted “9 Signs You Need to Eat More Fat” and it probably applies to more of you than you would think.  Here are a few to start with:

    1. You have dry skin: Yes, we live in arid So Cal, but if you find you have chronic dry skin, it may be your body is in need of more fat to produce sebum, which is your “body’s natural moisturizer.”

    2. You are eating low-carb and now you feel low-energy: When your body is used to feeding itself carbs for energy and you take away that source, it naturally converts to a fat-burning mode for energy (which is a good thing). But if you’re not eating enough fat, you’ll feel as if you’re dragging both at work and in the gym.

    3. [Which leads to] Your performance in the gym deteriorates: Good saturated fats help your body make testosterone, which is necessary (for both men and women) to build muscle and recover from workouts. Incidentally it helps the libido too, so if you needed another incentive…

    Check out MDA’s full post here to read the other 6 signs. In the mean time, here are some delicious ways we coaches have found to sneak in fat:

    1. Bulletproof Coffee with 1-2 tablespoons of grass-fed butter and MCT (or Brain Octane) oil. You can also get it from Caveman Coffee. Recently, Coach Alia posted about making BF Coffee popsicles!!

    2. Add MCT/Coconut oil to scrambled eggs, salad, mashed sweet potatoes.

    3. Save your bacon grease and sautee greens or sweet potato hash in it.

    4. Put avocados or coconut butter on EVERYTHING.

    5. Take your fish oil. The SFH oil we carry in store also has Vitamin D in it, which is perfect for my 5pm class which avoid the “sun patch” like the plague in the gym.

    6. Add a thumb sized dollop of oil to your meal.

    WOD 07.29.14

    Back Squat 3×5
    Burn Out w/10-15 reps @80% work set

    Power Cleans (185/123)
    Toes to Bar
    Run 240m

  • 2014 CrossFit Games Final Results

    By Sean | In Competition, CrossFit | on July 28, 2014

    Sunday was the final day of the 2014 CrossFit Games and when the dust settled Camille Leblanc-Bazinet was atop the Individual Women’s Leaderboard, Rich Froning found himself atop the Individual Men’s leaderboard for an unprecedented fourth consecutive title, and CrossFit Invictus took the top spot in the Team competition.

    In years past, Sunday was all but wrapped up for Rich Froning as he averaged an 80+ point lead going into the final day of competition, but this year he was only ahead of the pack by 5 points. It was anyone’s race, but Rich found another gear as is his reputation and took first place in the three remaining workouts to secure his first place finish. Second place finisher Matt Fraser took the CrossFit world by surprise as this was his first year at the CrossFit Games. Well done Matt! Third place went to Jason Khalipa who is a household name by now in the CrossFit community. It was good to see him make the podium after a tough performance in the Muscle-up Biathlon event.

    Camille had a demanding lead going into the final day but Kara Webb was within striking distance until in she appeared to injure herself in the “Midline March” workout today and had to withdraw from the final two workouts. We were all sorry to see Kara has to step out but it opened up the door for Annie Thordoitter and Julie Foucher who ended up taking second and third respectively. El Segundo’s own Valorie Voboril found herself in fifth place and while she didn’t make the podium this year, we’re all so proud of her effort, her performance, and her sportsmanship.

    CrossFit Invictus (San Diego, CA) seized the day taking first place in the Team competition. Behind them was CrossFit Conjugate (Cincinnati, OH) in second and CrossFit Marysville (Marysville, WA) taking third.

    Curious to see more on the top Masters athletes, or to find out how your favorite CrossFit athlete or affiliate ended up? Just go to the CrossFit Games Leaderboard to see all the final results. Today begins the “off-season” for many competitive CrossFit athletes, but many Intrepids are preparing for the 2014 Summer Shakedown Team Competition coming up the week after Labor Day. Also, check out Coach Jake’s post from Saturday on upcoming events if you’re interested in competing or watching.

    WOD 7.28.14

    Bench Press 3×5

    AMRAP 6:
    1 Rope Climb (15′)
    8 Burpees

    Rest 1 min

    AMRAP 6:
    8 Wallball Shots (20/14)
    2 Muscle-Ups (sub ring dips)

  • Final Day of the CrossFit Games 2014!

    By Alia | In Rest Day | on July 27, 2014

          Today is the last day of the 2014 CrossFit Games. What can we expect? Of course the unknown and unknowable. Well, we know that it is going to be very warm/hot in Carson, equipment will be sold off to everyone, vendors will be trying to offload the last of their goods and there will be an awards ceremony at the conclusion.
          Even if you don’t follow the games or even care about what’s happening, you can’t deny the impact that the games have on the athletes of the community. Inspiring people and like Jake said yesterday, motivating to push themselves and test their limits. While most probably won’t be looking forward to 7 minutes of burpees in the open next year, it is a year away. So much can happen in one year. Why not start something new at the close of this years games?
          If you do make it out to the final day today, stay hydrated and support everyone’s valiant efforts to compete for the title of the “Fittest on Earth”.

    07.26.14 REST DAY

  • With the Crossfit Games taking place right now you can see firsthand how these athletes are taking it to another level. It is very inspiring to see how fast and easily they can move through WODs or how easily they can make a 235lb/325lb overhead squat look. It is all pretty incredible. I don’t know about the rest of you all, but watching these performances makes me want to compete. All it took was 5 minutes of watching the games to motivate me to look for upcoming competitions. It just so happens that there is a few upcoming events within the next six months.

    According to Legendary Competitor, NLI- The Final Series 1 will be taking place next month on August 16 at Cal State Dominguez. This is the first part of a three part series. As most of you know this particular event is Crossfit based movements. The Final Series 2 will be on October 11th at Cerritos College and The Final Series 3 will also be at the same location on December 13th. There are 5 different divisions that athletes can sign up for including 2 different master’s divisions.

    There is one Olympic Weightlifting meet on August 31st at unknown location. The rules seem to follow your standard sanctioned weightlifting competitions.

    Legendary Competitor will be putting on another Strongman event on September 6th. I believe we had three Intrepids participate in the most recent Strongman event. The location has yet to be determined.

    Also in the month of September the Dynamic Duo competition will be taking place again. Last year this event was held at Cal State Dominguez Hills and it looks like it will be held there again on September 20th. Brian N. and I participated in this event last year and it was fun and challenging. I would like to see some folks sign up for this event.

    Lastly, on November 15th, Crossfit 714 will be hosting the Masters Competition 2. Mike C. did the first event and went home with the gold medal! Maybe we will see the champ return to defend his title.

    There are plenty of events that coming up and if you have the itch to compete I would recommend signing up ASAP. These events can fill up fast. If you have any questions please click here and I’m sure your questions will be answered. Hopefully we will have some folks sign up!

    WOD 07.26.2014

    “Frantasy Land”


    For time:
    Female 1 completes 21-15-9 reps of:
       65-lb. thrusters
    Female 2 completes 15-12-9 reps of:
       75-lb. thrusters
       Chest-to-bar pull-ups
    Female 3 completes 12-9-6 reps of: 
       95-lb. thrusters
       Bar muscle-ups
    Male 1 completes 21-15-9 reps of:
       95-lb. thrusters
    Male 2 completes 15-12-9 reps of:
       115-lb. thrusters
       Chest-to-bar pull-ups
    Male 3 completes 12-9-6 reps of:
       135-lb. thrusters
       Bar muscle-ups


    *Will scale accordingly

  • Yesterday was the final day for the Masters Divisions.  For those of you unaware, there are 5 age categories for both men and women for the Masters Divisions: 40-44, 45-49, 50-54, 55-59, and 60+  but if you’re thinking, ehh Masters, think again. The competition was fierce and if this doesn’t just scream AGE IS JUST A NUMBER, I don’t know what does.  These ladies and gents threw down and threw down hard!

    Just as the sport of CrossFit has evolved, the competition for this group has evolved as well. Back in 2010, the first year for the Masters Divisions, there were 3 events over a 3 day period.  Athletes completed “Nancy” followed by a Max Deadlift on Day 1, Day 2 was a Rest Day, and Day 3 consisted solely of “Fran”. Fast forward to 2014, Day 1 alone consisted of 4 events!  In fact, this is the first year the Masters Divisions had to complete 4 events in one day. And if you want to compare numbers, the Deadlift Ladder the Masters completed this year is about the same Deadlift Ladder the Individual competitors completed in 2009. The top female in the 60+ division, Lones Stern-Banks lifted 295# for her 1 rep max, while the top male, David Walters, lifted 455# for his 1 rep max. The other 3 events on Day 1 for this year included a Max Distance Handstand Walk, Sled Drag, and a Run/Rope climb WOD. Days 2 and 3 both consisted of 2 events, each one testing the Masters’ mettle.  They finished off Day 3 with a Chipper that included lots of wall ball shots and the Masters Final that included burpee muscle ups (chest-to-bar pullups for the 60+ Division). For a full listing of the winners from each division click here.  In my humble opinion, they’re all winners.  In a society that promotes “chair” exercises and low-impact movements for people over 50, I love that these ladies and gents are defying the “norm”.

    Day 2 for the Individuals and Teams Events starts today.  The current standing order after the Beach Event  has CrossFit Athletic in 1st, NorCal CrossFit in 2nd, and CrossFit Invictus from the Southern California region rounding out the top 3.  The teams will start the day with a 6 mile relay run, followed by “Frantasy Land”, Big Bob 100, Team Max Deadlifts, and Big Bob 200.  I am personally looking forward to watching Frantasy Land.  In Frantasy Land, each team member will be completing some version of “Fran” (OG Fran, Heavy Fran with chest-to-bar pullups, or Heaviest Fran with bar muscle ups).  The added element of surprise/difficulty is that they will be completing their pullups/bar muscle ups on a rig (Big Bob) that will be pushed by their other teammates.  I am really interested in how this will pan out.

    On the Individuals side, they’ll be completing Triple 3 which we did 1/3 of on Monday of this week with the row, double under, run combo.  Following the Triple 3, they’ll have to complete 2 events of a sled push for time.  As a spectator, I can’t say I’m looking forward to watching the sled push events.  However, after completing 1/3 of the Triple 3, I am interested in seeing the competitors times.

    Again, if you can’t make it out to the StubHub Center in Carson over the weekend, you can catch all the action on ESPN or ESPN 2 or streaming on the Games site.


    WOD 07.25.2014

    Back Squat 3 x 5

    For time, 3 rounds:

    • 25 Med ball sit up toss
    • 50m Waiter walk (can sub handstand walk!)
    • 20 Overhead lunges (155/115)
  • The 2014 CrossFit Games kicked off yesterday at Hermosa Beach Pier. This was the first year that the teams participated in a Wednesday workout and the first year they participated in the swim event. Masters went first today, followed by the men and women individuals, then teams. For the individuals, the beach event involved ocean swims, kettlebell thrusters and burpees…a brutal combination in the sand. For the men, SoCal’s own Josh Bridges took 3rd, Jonne Koski took 2nd. and Jordan Troyan won. Last year’s champ, Rich Froning, took 8th place, a large improvements over last year’s start in the pool where he took 31st. For the women, Kara Webb took 3rd, Chyna Cho took 2nd and Annie Tunnicliffe won the event. Also, for those who are interested, Val had a great finish at 8th place.

    The teams had a three part swim with all 6 team members needing to stay in contact with their raft. Teams took on many different strategies, but it was most important to communicate and stay in sync to prevent each others movements from fighting forward progress. Many teams rotated positions on the raft and allowed some athletes to lay on the raft and either paddle or kick. In the end, it payed off to get ahead and avoid a traffic jam at the turn around point. CrossFit Invictus took 3rd, NorCal CrossFit took 2nd and CrossFit Athletic took first.

    The final event of the night for the individuals was a 1 RM overhead squat. Each athlete had 3 attempts at establishing their 1RM. If they dropped the bar trying to get the weight overhead, their attempt was done. However, if they didn’t go deep enough in the squat but were able to maintain the bar overhead, they could attempt the lift again. In this event, the later heats definitely had the advantage as they had the opportunity to see what other athletes had achieve and best them by 1 lb to get a better ranking. The top 12 ladies lifted 230 lbs or more with the most notable lift being Kara Webb’s OHS at 250 lbs. As for the men, the top 4 lifters were within 2 lbs of each other. Jeff Evans put up 375 lbs, Tommy Hackenbruck put up 376 lbs, and Rich Froning and Mathew Fraser put up 377 lbs. Tommy Hackenbruck and Rich Froning both attempted 400 lbs, but neither successfully locked it out overhead.

    After the first day, Rich Froning and Kara Webb are in 1st place, Mathew Fraser and Camille Leblanc-Bazinet are in 2nd place and Noah Ohlsen and Cassidy Lance are in 3rd place. Looking forward to what the next three days of competition bring. The next events start with the Teams on Friday at 9a.


    WOD 07.24.14

    15 minute stations:


    3 rounds:
    60 yrd prowler pushes
    Rest 2-3 min between pushes


    3 rounds:
    45 yd Keg/atlas stone front carry


    Mobility last 10-15 min of class

  • From the Intrepid Vault: Under the Hood

    By Marcus | In Nutrition | on July 23, 2014

    One of the things that make eating Paleo fairly easy for people is not having to worry about weighing out food or counting calories. You just eat until you’re satiated and you will typically get good results. There is some magic in this with the normalizing of hormone levels, but another factor often is that removing the sugars, dairy and flour-based goods tends to limit your average Joe’s food selection and therefore his overall consumption. Without being “allowed” sugary sodas and snack chips, his insulin levels normalize and he doesn’t have easy high-calorie food on hand.

    However, for some people results eventually stall out before they reach a specific body fat goal or gain enough to achieve a specific weight class. My first suggestion would be to read over Ruth’s posts about “Paleo and Those Last Pesky Pounds” (Part 1, Part 2) If you’ve tried those — in other words, you’ve got your stress under control and are getting good sleep, you’re making it into CFI regularly, you don’t have all-out binge cheat days and can honestly say you’re eating solid Paleo, what do you do?

    Back in my post about Paleo and Zone I mentioned that with certain (especially aesthetic) goals, you may need to pay more attention to nutrient timing as well as tighten up portion control and even *gasp* count calories. Robb Wolf calls this “getting under the hood” to tinker with your diet.

    Let me restate that this is overkill for many, as just eating well and hitting workouts will help their body adjust to a form that they’ll be pleased with when they look in the mirror. However, for those few that want to put in the effort to gain weight or get to a particular body fat level — and make no mistake, it is often hard work to do so — they will need to figure out macronutrient levels, weigh and measure and be fairly diligent until it becomes a new habit. Note, this doesn’t mean you have to run to pick up the Zone book! Instead of having to memorize how many imaginary “blocks” an item of food is, you can quite easily do it the old fashioned way and look up the calorie, protein, carb and fat counts at numerous websites. I personally do this at least once a year to see if I’m on track or not and readjust when necessary.

    If you feel that you are one of the few that has a specific goal and needs help figuring out your macros, I can give you a hand. Just be forewarned — you should be able to honestly say you have all your other bases covered and can turn in a detailed food log.

    WOD 07.23.14

    Deadlift 3-3-3

    “Dry Beach”
    Bear Crawl 60yd
    50 DB/KB Thrusters
    30 Burpees
    Bear Crawl 90yd
    30 Burpees
    50 DB/KB Thrusters
    Bear Crawl 60yd

    or B)
    Run 240m
    25 Thrusters
    20 Burpees
    Run 400m
    20 Burpees
    25 Thrusters
    Run 240m

  • 2014 CrossFit Games

    By Ruth | In Uncategorized | on July 22, 2014

    The 2014 CrossFit Games are finally here, and lucky for us, it’s in our backyard again. The Masters competition kicks off today with 3 exciting workouts including a deadlift ladder, a handstand walk/sled drag, and some running and rope climbs. The Individuals start on Wednesday with a mysterious beach event, and the Teams start on Thursday with a 6 mile relay race.

    This week, as some of you may have figured out, we’ll be doing different versions of the 2014 Games workouts in the gym (scaled as necessary of course). Last year we did something similar but instead did workouts from past Games competitions.  Yesterday, we did 1/3 of the Triple 3 workout which will take place Friday morning. A few brave souls even got peer pressured talked into doing the full Triple 3 and I commend you guys.   Today, we’ll be doing a the Triples Chipper from the Team competition.

    The Individuals competition will be interesting this year.  For the females, Annie Thorisdottir is back after recovering from back injury last year, as is Julie Foucher who took a year off to focus on med school.  Adding to that, last year’s 1st and 2nd place females (Sam Briggs and Lindsey Valenzuela) won’t be there this year.  For the males, Chris Spealler came out of retirement to compete in his 7th Games and Tommy Hackenbruck returns to compete as an individual after leading a winning team two years in a row.

    We, of course, will be rooting for our local favorite, Val Voboril, who we’ve occasionally seen training in the gym or running the hills around town with a big warm smile on her face. She’s been training hard and we can’t wait to see her compete!

    For those of you who are going to watch the festivities, check out the detailed schedule here. Most of us will be going this weekend, so feel free to post to comments to coordinate carpools!

    Today we celebrate 3 Intrepid birthdays!  A big happy birthday to Ashley B, Scott C, and Sun!

    WOD 07.22.14

    Power Clean & Jerk 2-2-2

    In Teams of 3:
    50 Squat Cleans
    50 Muscle Ups (sub ring dips)
    100 Handstand Push Ups (sub Push Ups)

    Only one athlete working at a time. Athletes must share bar/rings/etc if possible.

  • Register using this link for our 2014 Summer Intrepid Invitational Weightlifting Competition on Saturday, August 23rd
    Looking to qualify for the 2014 American Open in Washington D.C., or just test your progress in the snatch and clean & jerk?  We’re a month out from our second USAW sanctioned competition being held on Saturday, Aug 23rd and we’re expecting a larger pool of participants than our previous meet. Intrepids need to sign up fast as I’ve been receiving emails and phone calls from Long Beach, Torrance, Downey, and other areas about being a part of our meet. Registration fee is $30 and participants are required to wear singlets (or other uniform in accordance with USAW guidelines) and must be current USAW members. Space is limited so don’t delay. Lifter registration will close 2 days prior (Aug 20 is final day). Spectators are welcome to attend free of charge, and photographers are also welcome if event photographs are shared with Intrepid Athletics upon request. If this is your first Weightlifting competition check out this post for some tips on how to prepare and what to expect: http://www.intrepidathletics.net/staging/weightlifting-meet-rules/. We’ll have 4-6 warm-up platforms and plenty of bars and bumpers, although our warm-up plates are in pounds, not kilograms.

    We will have only one women’s session and one men’s session. Women are scheduled to begin lifting at 9:30am with weigh-ins from 8-9am. Men are scheduled to begin lifting at 12pm with weigh-ins from 10:30-11:30am. Awards for overall top three female and male lifters will be awarded based on Sinclair scores immediately following each session. Use the link at the top of the post to register! Volunteers are welcome to help load the bar, weigh-in lifters, manage the scorecards, and more so please let us know if you’re not lifting but would like to help out.

    WOD 7.21.14

    Overhead Squats 3×3
    (competitors with appropriate mobility can attempt 1RM)

    1k Row
    100 Double Unders
    1 mile run

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