Sun-Dried Tomato Pesto Turkey Sausage Bolognese

Sun-Dried Tomato Pesto Turkey Sausage Bolognese Prep Time: 20 minutes Cook Time: 20 minutes Total Time: 1 hour 20 minutes Servings: 8 Servings Ingredients 2 Tbsp olive oil 1 12oz jar roasted red peppers coarsely chopped 2 Tbsp Italian Parsely coarsely chopped 2.5 Pounds Turkey or Chicken Sausage low sodium (hot or mild) REMOVE CASING 1 12oz jar/can Artichoke hearts drained and diced 1 8oz jar Sun-dried tomato pesto 1/2 tsp black pepper 1 5oz container plain Greek yogurt 4 oz Heavy whipping cream 4-6 garlic cloves finely chopped 2 Large tomatoes coarsely chopped Instructions Remove sausage casing: Cut almost in half lengthwise (butterfly); turn sausage over and peel casing away. Pre-heat larg

How We Use Time Under Tension

TIME UNDER TENSION (TUT) Time under tension is used as the unit of measurement which a muscle is put under tension for a set time to elicit a specific metabolic response & physical adaptation. We use tempo work and rep ranges to monitor our TUT for different exercises. Below is a breakdown of each strength/structural rep scheme on the strength-speed & endurance continuum. RELATIVE STRENGTH [ Neural Recovery Zone - 0-10 seconds - 1-2 reps] [ ATP-CP Recovery Zone - 10-20 seconds 2-5 reps] Relative strength is trained between 1-5 repetitions and a TUT of less than 20 seconds with the emphasis being on the athlete lifting heavier loads (70-80%+ of 1RM). The goal is to make the body more efficien

The 3 Types of Muscle Contractions

There are 3 main types of muscle contractions: Isometric, Eccentric, and Concentric. Isometric: An isometric contraction is a static action where the muscle generates force but there is no movement. When a barbell is held at the midpoint of the bicep curl, the biceps exert force but do not change in length. When the athlete places resistance against the curling movement, the biceps neither overcome the resistance, nor are they overcome by the resistance. The muscle length does not change even though it is contracting. Generally, we are strongest in our isometric contractions [ie; standing still with a loaded barbell on our back. Eccentric: An eccentric contraction occurs when the force gene

Chocolate Chip Protein Cookies

Course: Sweet Treats Prep Time: 5 minutes Cook Time: 8 minutes Total Time: 13 minutes Servings: 20 cookies Ingredients 2 cups old fashioned oats 2.5 scoops Ascent chocolate protein powder 1 egg 1 tbsp vanilla extract 4 tsp semi-sweet chocolate kisses 5 tbsp butter 1 tsp baking soda 2 tbsp agave 2 tsp raw sugar cane 1/4 tsp salt Instructions Preheat 350 degrees. Mix all ingredients. Spoon out 20 cookies. Bake for 8 minutes .

CrossFit Fargo Virtual Class Prep - 101

A month ago, the idea of running a virtual would have seemed odd to me. Isn't is amazing how quickly we have all adapted and evolved into make sure that we are all staying safe! You have all been fantastic so far and I love seeing everything that you are doing As coaches, we will be able to see your movement and coach you to help you Get Better At Life You don’t need to be a tech wizard to join the classes and this article will tell you exactly what to do... THE BASICS Connecting to our virtual classes is actually super easy. Have a space set up – enough to do a burpee and not bump your head when you jump Grab a phone, tablet, or computer with an internet connection and click this link – get

We Are Closing.... For Now

One of my Core Values that has directed me in life has been to "Do The Right Thing". It is not always easy to know when the right time to do the right thing is; but after much thought and mediation, I have decided that for the everyone's health and safety, we need to hit the "pause" button. CrossFit Fargo is going to temporarily halt group classes on beginning on Thursday, March 19th. You will be able to workout through the 6:30 PM classes on Thursday, which includes YES Kids Classes, and then we will be shutting down. We will monitoring the situation in and plan to re-open we believe it will be safe to do so. The Good News is just because we are closing the doors for now, doesn't mean we w

Don’t Stop Resistance Training IF You Want to Lose Weight!

Now that the weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air. But beware: if you give up your resistance training, you will be giving up more than you bargained for. Why resistance train? Resistance training is critical for true fitness. Without it, your muscles will atrophy. If you aren’t building muscle, you are likely losing it. And if you are 20 or older, you are definitely losing muscle, unless you are working hard to build it. Beginning at age 20, we begin naturally losing muscle mass every decade. The old cliché holds true for muscle mass: if you don’t use it, you lose it. Have you ever br

CrossFit Fargo: How We're Training through COVI-19

Dear CrossFit Fargo Athletes, The Cornavirus has quickly created a worldwide panic and has induced a lot of fear spreading, but we wanted to share some good news with you. #1 GOOD NEWS: What you are doing, coming into CFF working out, eating right and focusing on your overall well-being, has prepared you for a sickness. Strong, fit people are harder to kill and they bounce back fast. You have taken care of yourself, you eat well and you are resilient. #2 GOOD NEWS: Spring is coming and warmer weather will be bringing more activities outside. #3 GOOD NEWS: We are in Fargo, ND. Some of hardest hit places such as Seattle did not have much time to prepare for what has happened. We at CrossFit Fa

Sunday March 15, 2020 - Shoulders and Core

M-1: All Groups; 25 min AMRAP 25 min AMRAP: Row 250m 4 Wall Walk s 8 Russian KBS [moderate load] 12 Push Ups 16 Sit Ups All Groups Finish with; 5-10 Minutes of Mobility, or: Side Plank max effort L/R side rest as needed between efforts Prone Plank; Max effort Center

Saturday March 14, 2020 - Partner AMRAP Chipper

M-1: Team/PartnerWOD Teams of 2; split up as needed 25 min AMRAP Row 500m 20 2DB Shoulder to Overhead [all groups] 30 Toe to Bar [F: Hanging Knee Raise] 40 Russian KBS [all groups] 50 Wall Ball [all groups] 100m Med Ball Run each [alternating]

Friday March 13, 2020 - Elizabeth

M-1: Power Snatch 8x1 Every 1:00 x 10:00 1 Power Snatch [Build] Fitness: 5x BB Snatch -or- 3x L/R DB Sn + 3x BJ/Step Down - build Performance: Find 1RM Sport: Find 1RM M-2: Elizabeth 21-15-9 reps for time of: Clean 135/95# Ring dips Fitness: 30-20-10: Kettlebell Swing + Hand Release Push Ups Performance: Elizabeth Sport: Elizabeth

Thursday March 12, 2020 - Tough Intervals

M-1: Skills Practice 3-4 Sets, not for time: Rotate Through 3 Rope Climbs -OR- 6 Rope Pulls 25-50ft HS Walk or 4 Wall Walks 100' Heavy Sandbag Carry M-2: Intervals 4 Sets - Tough Effort: Row 500m 12 Single Arm DB Thruster (6 per side) @50/35# 12 Single Arm DB Renegade Row (6 per side) @50/35# 12 Single Arm DB Split Jerk (6 per side) @50/35# 30 Double Unders Rest walk 2-3 mins between sets Fitness: 350m Row + Light DB for all [Push Press instead of Split Jerk] Performance: As Rx Sport: 70/50# + Unbroken Reps

Wednesday March 11, 2020 - Long Chipper

M-1: 3 Sets: A1. 5x DB Chainsaw Row [Build] A2. Max Effort L-Sit Hold Rest as needed Fitness: Tuck Hold Performance: As Rx Sport: As Rx M-2: Chipper for time: 400m Run 30 Toes to Bar 40 Alt Dual KB Front Rack Reverse Lunge 50 Box Jump Step Down 40 Alt Dual KB Front Rack Reverse Lunge 30 Toes to Bar 400m Run Fitness: 200m Run + Bwt Lunges Performance: 35/26# + 24/20" Sport: 53/35# + 30/24"

Tuesday March 10, 2020 - Diane

M-1: Strict Press In 15 Mins, build to today's heavy SINGLE Fitness: Build to 5RM 2DB Seated Press Performance: As Rx Sport: As Rx M-2: Diane For Time: 21-15-9 Deadlift @225/155 Handstand Push Ups Fitness: 30-20-10 - KB Deadlift + 2DB Push Press Performance: As Rx Sport: Dirty Diane: @275/185 + Strict HSPU

Monday March 9, 2020 - Jackie

M-1: Back Squat In 15 Mins, build to today's 3RM Fitness: 5RM @30X0 or 10RM Goblet Squat Performance: As Rx Sport: As Rx M-2: 'Jackie' For Time: 1000m Row 50x Thruster 45/35# 30x Pull Ups Fitness: Row 1k + 50 AirSquats + 30 Ring Rows Performance: As Rx Sport: Thruster 75/55# + CtB Pull Up

Sunday March 8, 2020 - Long WOD

M-1: Every 6:00 x 30:00 [5 Sets] Run 200m/Row 250m 20x Suit case sit up 10 Plate Ground to Overhead 10 Box Jump Overs [24/20"] 100ft Single Arm Farmers Walk [50' each arm] 10 Single Arm Russian KB Swings [5x each arm] 50' Bear Crawl Rest remaining time

Saturday March 7, 2020 - Kettlebell Lumberjack

M-1: Partner WOD: KB Lumberjack Split Up Reps as needed in teams of 2. 30 KB Suitcase Deadlifts 400 meter Run together 30 Kettlebell Swings 400 meter Run 30x KB Front Squats 400 meter Run 30 Burpees 400 meter Run 30 Devils Press 400 meter Run 30 Box Jumps 400 meter Run 30 KB/KB Hang Squat Cleans 400 meter Run

Friday March 6, 2020 - Sprint Chipper

M-1: Snatch Complex: Every 1:30 x 12:00 - Build 1 Snatch Extension + 1 Hang Power Snatch Reset, then... 1 Power Snatch Fitness: 3-6 Box Jump/Step Downs Performance: Build to tough set Sport: Build to tough set M-2: Snatch Extension 3 x 3 Reps @90-95% of 1RM Fitness: 8x Snatch Grip DL @2020 tempo Performance: As Rx Sport: As Rx M-3: Sprint Chipper For Time: 30 Power Cleans 135/95# 30 Ring Dips 30 Cal Assault Bike Fitness: Bench Dips Performance: As Rx Sport: 30 Power Snatches 135/95# + 20/15 Ring Muscle Ups

How Daylight Savings Time Can Help You Lose Weight and Get Fit

This Sunday, March 8th, marks the date we change our clocks in observance of Daylight Saving Time. On this day, most U.S. residents will move their clocks forward one hour, resulting in more daylight at the end of each day. Many people dread this “spring forward” tradition, because it means getting one less hour of sleep. But you can take advantage of the upcoming time change to help you improve your overall fitness and health routine. The effect of daylight The sunlight has a profound impact on our bodies, particularly two hormones that control mood and energy: serotonin and melatonin. Serotonin tends to boost mood and energy, while melatonin tends to make you feel sleepy. Too much of

Thursday March 5, 2020 - Man Maker Madness

M-1: 20 minute Alternating EMOM Every 1:00 x 20:00 A1 - 100m Row -OR- 12/9x Cal Assault Bike Sprint A2 - 50ft Heavy Single Arm Carry L/R A3 - 8x Hollow Body Single Arm DB Floor Press per arm w/1 second hold at top: each arm A4 - 5x DB Split Jerk + 50ft Broad Jump Notes: There are 5 rounds through this alternating EMOM. The Row/Bike should be a hard effort but should be the same across all 5 rounds. This should get you breathing for the Carries and Floor Presses. The weight for the Carries and Floor Presses should be challenging but doable for all rounds. CP work for the 4th minute so make sure you are staying explosive and intentional with each rep of the Split Jerk and Broad Jump. M-2:

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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