Monica Jacobsma Workout of the Day Leave a Comment

Warm up: 800m run Burgener Warm Up WOD: “Isabell” 30 Snatches for time 135/85 Rest  5 minutes 4 X 400m Run (1 minute rest after each round) Rest 5 minutes “Grace” 30 Clean & jerks for time 135/95

Monica Jacobsma

WOD 5/6/13

Monica Jacobsma Workout of the Day Leave a Comment

WARM UP: 3 rounds 10 Push ups 15 Sit-ups 20 Air Squats SKILL: KB Swing Technique WOD: 4 Rounds for Time 9 squat clean thrusters 155#/105# 7 KB Swings 70#/44? 5 Burpee box jumps 24/20 LIGHTNING ROUND: 100 v-ups for time

Monica JacobsmaWOD 5/6/13

WOD 5/3/13

Monica Jacobsma Workout of the Day Leave a Comment

WOD 5/3/13 @ 6:00am – Clover Park Warm Up: 800 m Run 10 push ups 20 air squats 30 Ab Mat Sit Ups Then: For Time 400 m Run 20 Bar Facing Burpees 20 OHWL w/ Bar (65/45) 400 m Run 15 Bar Facing Burpees 15 OHWL w/ Bar 400 m Run 10 Bar Facing Burpees 10 OHWL w/ Bar …

Monica JacobsmaWOD 5/3/13

WOD 5/2/13

Monica Jacobsma Workout of the Day Leave a Comment

Warm Up: 400m Run with Medicine ball (20/14) 3 Wall Walks 200 m Farmers Carry w/ KB (1.5pood/1pood) 3 Wall Walks 400 m Run with Medicine Ball (20/14) BACKSQUAT 2 Rounds 7@60% 5@70% 3@80% Then: 9-6-3 Thruster (165/115) Ring Dips

Monica JacobsmaWOD 5/2/13

CrossFit Reflex in Santa Monica

Monica Jacobsma News Leave a Comment

GREAT NEWS! We have secured a location in Santa Monica. We will be located at: 1637 16th Street Santa Monica, CA 90404 CrossFit Reflex plans to open June 1st, 2013!  We are working hard to get open just in time for summer and to get you guys in the best shape of your lives. Until then, keep coming to our …

Monica JacobsmaCrossFit Reflex in Santa Monica

Shrimp and Jalapeno Sweet Potato Biscuits

Monica Jacobsma Diet & Nutrition Leave a Comment

Prep time: 40 mins Cook time: 25 mins Total time: 1 hour 5 mins Serves: 12 Ingredients 1 large sweet potato or yam (equivalent to 2 cups mashed) 3 eggs, whisked 3 tablespoons Coconut Flour 4-5 shrimp, cooked, diced small 3 tablespoons bacon fat, melted (or butter if you do dairy) 1 jalapeño, thinly diced 1 teaspoon baking powder ½ …

Monica JacobsmaShrimp and Jalapeno Sweet Potato Biscuits