Recipes / 13.07.2010

After posting for just two weeks, I've received some great feedback from the CFD community. I'm excited to continue helping everyone discover new healthy eats; and now, thanks to some excellent suggestions, I am going to try and make it even easier! Starting tomorrow, Kelly's Healthy...

Results / 12.07.2010

In 9 Minutes Complete as Many Rounds and Reps as Possible of: 20 Double Unders 9 Pull-Ups Run 400* Complete as Many Rounds and Reps as Possible of 20 Double Unders 9 Ring Dips (*Start runs by individual in reverse order every 10 seconds from person with the least amount of rounds starting first until Person with the most rounds leaves last. Second AMRAP starts as soon as Last person running is in the door.)
Recipes / 08.07.2010

Roasted Chicken with Grilled Eggplant and Watercress, Mango, and Avocado Salad  cxsaladeggplant Makes about 2 4 block meals and 2 3 block meals. Ingredients: - 1 pre-roasted chicken (YES! I pay for simple every now and again! Plus, they are so good. Take some help from your grocer.) - 1 large eggplant, peeled and sliced (about 6 cups worth) - 3 bunches of watercress, chopped - 2 avocado, peeled and cubed - 2-3 mango, peeled and cubed - Vinaigrette of your choice
Results / 08.07.2010

Shoulder Press 3x5 Find 3 Rep Push Press Max Find 1 Rep Push Jerk Max Team Warm Up WOD In 8 minutes complete as many 20" Box Jumps as possible Partner relays Lunge (wrinkle: on the minute every minute complete 5 Burpees.)
CrossFit Decatur News & Events / 07.07.2010

water brianThis weekend, one of our CrossFit Decatur athletes and (Team 0530 member) Brian Beaubien will compete in a team event called the Texas Water Safari ( The Water Safari is billed as the “World’s Toughest Canoe Race,” and covers 260 miles of waterways under the scorching Texas sun. His team’s goal is to finish the race in 48 hours, which means they will be paddling pretty much non-stop for two full days!
Recipes / 07.07.2010

Paleo Lemon Poppyseed Cake lemonpoppyseed This one is a great treat that I serve as a snack...but, don't eat too much, as it is mostly fat; and, be sure to serve it with protein! I would cut it into 8 pieces until you have toyed with your fat intake and know that you can handle more.
Results / 07.07.2010

“The 4x4” For Time: 20 Sumo Deadlift High Pull (M#75,W#55) 4 Rounds of Cindy 15 Sumo Deadlift High Pull 3 Rounds of Cindy 10 Sumo Deadlift High Pull 2 Rounds of Cindy 5 Sumo Deadlift High Pull 1 Round of Cindy Cindy round = 5 Pull-Ups, 10 Push Ups, 15 Air Squats