Avocado Bread

by admin in Recipe | 3 Comments

Yo yo yo! Summa yous liked dis avocado breezy – I ain’t gon judge. But here it be if you be feelins non-bread bread for a sambone or just eatin wit butta. Peep dis ish right hurr.

Avocado Bread



1/2 cup coconut flour

1 t(?) salt

    • i wasn’t sure if ‘t’ meant teaspoon or tablespoon and didn’t care to look it up because who uses just ‘t’? seriously. put “tsp” or “tbsp”, ya ding dongs. i used less than a heaping tablespoon of pink himalayan sea salt which i ground up even further with a mortar and pestle.

1 t baking soda

    • again with the ‘t’. i used the same amount as the salt.

1/2 cup ground flax

6 eggs

    • i spoiled you guys with large omega-3 eggs. inflammation felt low that night, right? YOU’RE WELCOME.

1 cup avocado puree (about 2 large)



Combine the dry ingredients (coconut flour, salt, baking soda, and ground flax) into a giant bowl. The bigger the better because you will need it when you add the wet stuff. Mix the dry stuff until it is homogenous, making sure to break up any clumps (I found some in the coconut flour).


Puree the 2 avocados. I used a magic bullet. That was kind of a pain because the container was small and I had to keep stopping and pushing the goo around to get the chunks chopped up. If you have a big enough container, mix the eggs with the avocados so that you can get as much of the concoction out of the mixer after they are pureed. If the blender container is small, now that I think of it – durr!, try pureeing one avocado with three eggs, dumping that into the dry stuff, then do the same with the second avocado with the last three eggs. Either way, the wet stuff needs to go with the dry stuff and its best that the avocados and egg yolks already be broken up.


Now mix it. Into shape. Shape it up. Get it straight. Go forward. Move ahead. Try to detect it. It’s not too late. To mix it. Mix it good.


Grease a loaf tin with butter (I went grassfed because I care about you). Just grab a stick and rub it all along the insides. Pour the batter into the greased pan and bake at 350° for 45-55 minutes. It took near the longer end of that timeframe for me.


Enjoy, you weirdos. Ew.


recipe courtesy of fastpaleo.com

3, 6, 9, (12,) Damn She Fine

by admin in WOD | 15 Comments


Polar Plunge (January 26)

Grassfed Beef (March 16)

Tough Mudder (May 18)


100 jumping jacks


death by 10m shuttle run starting at 10 (10 min. max)

    • we will start with 10 runs in the first minute, then 11 in the next, etc.



15 min. to work on a heavy single front squat

    • not necessarily a 1 RM but get some good work in in the short amount of time
    • in between your work sets, work on the following
      • lat stretches through a green band on the rig
      • hand walks up and down the wall – the ones we have been doing before Oly work
      • wrist stretches
      • get a barbell prepped for the metcon



5 rounds (20 min. cap)

    • 3 barbell rows (95/65)
    • 6 Curtis Ps (power clean, front rack lunge w/ one leg, front rack lunge w/ other leg, push press) (95/65)
    • 9 air squats
    • 12 ab-mat sit-ups


Post death by score, front squat weight, and metcon time to comments.

Salmon Chowda

by admin in Recipe | 6 Comments


Feeling the winter chill? Check out this Salmon Chowder (paleo) recipe from Catherine H. The original called for clams and crab but she went with salmon, so try out your favorite seafood and let us know what works!

Salmon Chowder with coconut milk


4 strips of bacon, diced into 1/2 in square pieces
2 large onions diced
2 teaspoons garlic, minced
1 stick of butter (you can probably half this)
2 bay leaves
1 tbsp thyme
2 cans coconut milk
12 oz Salmon baked and cut
3/4 lb sweet potatoes, peeled and diced to 1/2 cubes


In a stock pot or Dutch oven over medium heat, cook the bacon until the fat is rendered and bacon is browned. Add onion and garlic, cook until softened about 3-5 minutes. Toss in stick of butter and stir occasionally.

Once the butter is melted, add the coconut milk, bay leaves, thyme, salmon and sweet potatoes. Bring to a boil. Reduce to a simmer and cook for 25 minutes, stirring occasionally, until sweet potatoes are soft. Season with salt and pepper.

I halved the whole recipe so I wouldn’t have a ton of leftovers but I wish I had made the whole thing! The original recipe has clams and crab but I prefer Salmon so that’s what I used.


original recipe courtesy of www.meat-n-veggies.com


by admin in WOD | 40 Comments

Things of importance:

Grassfed Beef (March 16)

Polar Plunge (January 26)

Tough Mudder (May 18-19)

“Filthy Fifty”

    • 50 box jumps (24/20)
    • 50 jumping pull-ups
    • 50 kettlebell swings (53/35)
    • 50 walking lunges
    • 50 knees to elbows
    • 50 push press (45/35)
    • 50 good mornings (45/35) – this is typically back extensions performed on a GHD but we ain’t got dat
    • 50 wall balls (20/14)
    • 50 burpees
    • 50 double-unders


Post time to comments.


This was the very second WOD I did when I began CrossFitting. I moved on from one of the movements before finishing the set of 50 and came back to it later. Please do not do that. I know a few of you have similar stories from their first CF WOD elsewhere. Feel free to share which one it was in the comments!


Oh yeah….and ENJOY! ;P

Heavy Clean and the Burps

by admin in WOD | 5 Comments


The editors of divisionstcrossfit.com would like to apologize for the incorrect photograph attributed to yesterday, Monday, January 22nd, 2013’s, news article regarding The Pump Room’s Executive Chef Moosah R. The photograph above is the image which should have been posted. We regret this error.

Check out the video above from The Outlaw Way to see how shoulder touches/wall runs are performed.

Things of importance:

Polar Plunge (January 26)

Grassfed Beef (March 16)

Tough Mudder (May 18)

Quick review of the clean variations:

clean/squat clean – weight begins on the floor, catch it in a full squat

power clean – weight begins on the floor, catch it in a high squat (knees still bent!)

hang clean – weight begins off the ground, catch it in a full squat

hang power clean – weight begins off the ground, catch it in a high squat

WHEN IN DOUBT, a clean is the FULL movement. The “HANG” and “POWER” qualifiers modify where the weight begins and finishes, respectively.



Tabata shoulder touches/wall runs (or HSPU holds)



20 min. of clean (power or squat) technique practice



30 seconds on/off for 12 min

    • 1 hang power clean @ 70% 1 RM clean
    • max lateral bar hop burpees



5×3 ring rows and ring dips, both at the hardest scales possible


by admin in WOD | 2 Comments


If you didn’t catch the Facebook post yesterday, our esteemed CrossFitter and Executive Chef Moosah Reaume is featured in the latest Gilt City Chicago deals. $200 gets you and a guest time behind-the-scenes in the kitchen at The Pump Room with Moosah, followed by brunch!

Check it out:


Get out to the restaurant at some point to taste Moosah’s incredible creations. From what I hear, the man is kinda alright in the kitchen…. =P

Also, these are things:

Grassfed Beef (updated info, prices as of 10:00 am today – see green text)

Polar Plunge

Tough Mudder


100 double-unders (5 min. cap)



5-4-3-2-1 back squat (any style) with 30 second rest between sets

    • take your time to work up to a 5 RM, once you hit your 5 RM rack the weight and wait 30 seconds, perform 4 reps, rack the weight and wait 30 seconds, perform 3 reps, etc.



30-20-10 (20 min. cap)

    • american kettlebell swings (53/35)
    • push-ups
    • row for calories



5 min. AMRAP

    • strict toes to bar


Post squat weight and metcon time to comments.

Grassfed Beef

by admin in Announcement | 2 Comments


Steve VanDerLoop of VDL GrassFed and I have been in contact regarding purchasing grassfed beef shares for the gym. If you would like to get in on part of or a whole share of grassfed beef, please enter your name and preference in the following spreadsheet:


Meat comes in the following ways:

    • mixed shares (10-15 lbs of six ‘one pound’ hamburger packages, one 3 to 4 lb steak package, one 3 to 4 lb roast package) – $5.80/lb
    • hamburger shares (10-12 lbs of ten to twelve ‘one pound’ hamburger packages) – $5.30/lb
    • marrow bones – $4.00/lb $3.00/lb, sold by the pound
    • tongue – $9.00/lb $8.00/lb, sold by the pound, ~2 lbs per tongue
    • snack sticks – $13.50/lb $12.50/lb, sold by the pound, 8 or 9 per pound
    • bratwurst – $13.50/lb $12.50/lb, sold by the package, 1.5 lb package of 6
    • wieners – $13.50/lb $12.50/lb, sold by the pound/package
    • liver – free until he runs out

Hamburger packages are approximately one pound each, usually a little more. The steak and roast packages vary as well (by size and cuts). Due to these variations, the shares come in different sizes. Regardless, we still pay by the pound; these are prices as of December 4 January 21.

On the spreadsheet, please enter your name and the quantity of hamburger, steak, roast, or shares you would like. For all others, please indicate poundage (I’m not exactly sure how all of these arrive so weight will be the best way to itemize for now).

Orders must be placed in terms of number of shares but I am allowing on the spreadsheet to claim individual steak and roast packages. I will do my best to fulfill those requests but please know that requesting one steak package means that I must buy an entire mixed share, which also comes with a roast package and six hamburger packages. So, steak and roast orders will be filled on a first come, first serve basis on the online spreadsheet if there isn’t enough demand for hamburger meat to complete the mixed shares.


I will let you all know when an order must be placed and when it will arrive. Steve will be back in town for a delivery on March 16th. This is a ways away so sit tight until then. I would still like to get a tentative order to him ahead of time to ensure we get what we want. (The delay until his next arrival is due to a slight beef shortage on his end.)


PS As a price comparison, Trader Joe’s Organic GrassFed beef is $6.49/lb while the pre-shaped patties are $6.99/lb.


by admin in WOD | 11 Comments


    • Saturday, January 26 at noon is the Lakeview Polar Bear Club Polar Plunge. If you register before 5 pm on Thursday, January 24, it is only $25. Check out the original post for more details.
      • The 10 am CrossFit WOD class that day has been cancelled. There will still be an 8 am class for members. Please plan accordingly if you would like to work out that morning.
    • Friday, February 8 at 7:30 pm, the Paleo Challenge results will be announced at the box. Come out to congratulate the male, female, and team who’s made the greatest fitness and body composition improvements.
    • Saturday, May 18 and 19 is the Tough Mudder. Sign up here to be a part of a team. Please enter a “Yes” underneath only one team to make organization easier.


1 RM thruster





    • thrusters (95/65)
    • pull-ups



Tabata plank

Tabata alternating side plank

Tabata supermans


Post weight and time to comments. Compare to 10/8/2012 (in your WOD book).

Open Box Redux

by admin in WOD | Comments Off on Open Box Redux

Open Box hours from 11 am to 2pm.


Come in to make up a WOD from earlier in the week, do a WOD on your own, strength train, or develop a lagging skill.


by admin in WOD | 1 Comment

Don’t forget, we are holding Open Box this Sunday and the following Sunday from 11 am to 2 pm. Depending on attendance and demand, this may become a fixed class. Sign up via MindBody as a free class for members.

This is the last day of our weeklong introduction to the major kettlebell movements. Next week we’ll return to more varied warm-ups, strength training, metcons, and check-outs.

intro to kettlebell movements:

    • kb swing (russian then american)
    • kb (front) squat
    • goblet squat
    • kb clean
    • kb press/push press/jerk
    • kb OHS
    • kb snatch



heavy single snatch balance (or OHS for those still working on squat depth and shoulder ROM)



10 min. AMRAP

    • 30 DUs
    • 15 power snatches (75/55)



5 sets working up to the heaviest set of 5 turkish get-ups (left and right)


Post rounds and weight used to comments.