It is a shame our boy isn't able to see this, but without doubt, the trials and tribulations and growth CHAD SULLIVAN has gone through this past year has earned him 2010 CFR MALE ATHLETE OF THE YEAR. He was pretty blessed with good genetics and all, but his unwavering tenacity in the gym made him BADASS. Now, he claims all of us at CFR inspired him to go for a dream to stand among the Elite. As a Paratrooper, he will be put to the test, fight for the rest, and be the best. Thank you and God Bless you, Chad.
2010 Accomplishments: 20th at sectionals, 27th at regionals, top Fran PR at CFR- 2:47, and the one crossfitter that could beat everyone without them knowing it...just like Natelie, champion humility prevails.
His next challenge is definitely for time...3 months to be exact. This is where he's headed>
Warm up: DYMO
STRENGTH/SKILL
Back Squat
3-3-3-3
WOD
10 Minute AMRAP
5 pull ups
10 push ups
15 squats
Mobility: Dynamic Stretch
STRENGTH/SKILL
Back Squat
3-3-3-3
WOD
10 Minute AMRAP
5 pull ups
10 push ups
15 squats
Mobility: Dynamic Stretch
Here is an awesome salad straight from the everydaypaleo.com website. Enjoy;)
Posted: 04 Jan 2011 05:03 PM PST
Warm Roasted Beet, Kale & Shrimp Salad
Warm Roasted Beet, Kale & Shrimp Salad
1 lb medium cooked shrimp, tails removed and deveined
8 small beets, peeled, sliced and cubed
10 garlic cloves sliced in half lengthwise (less if you are not worried about vampires)
2 tablespoons coconut oil
2 bunches of kale, tough stems removed and diced
½ tablespoon of balsamic vinegar
Handful of crumbled pecans
Sea salt and black pepper to taste
Preheat oven to 450. In a glass baking dish toss together the cut up beets, garlic cloves, and coconut oil. Bake for 35-40 minutes, stirring every 10 minutes. Remove the beets and garlic from the oven and pile the kale on top. Put back in the oven for 10 minutes, stirring half way through the cooking time. The kale will start to shrink down after that first 5 minutes, making it easier to stir. While the kale and beets finish cooking, add the shrimp to a medium sized mixing bowl. When the kale and beets are done, pour over the shrimp, add the balsamic vinegar and salt and pepper if you like, stir, top with crumbled pecans and eat! Serves 2 adults and 1 child.
Enjoy!
Lucky for Chad 2010 CFR Athlete of the Year didn't rest on his ability to learn "The Ol' Brad Handshake". At that mini-WOD he was severely lacking. But I agree, this young man is a monster. I met him after one of my first sessions with Weave and he had encouraging words for me. They went something like this: "You'll find that your muscles will hurt pretty much all the time...." He was right, of course, but I also knew that in a short amount of time my body would look similar to his. In that assessment, I was right.
ReplyDeleteYou couldn't learn the sacred handshake, Chad, but you are still tops in my book. Miss seeing you around here.
Chad is pretty much solely responsible for me wanting to do muscle-ups, which turned into 'Hey, maybe I want to do something more with this Crossfit thing than just stay in shape'. Then I went and watched all of you at the open-and now I'm just SCREWED! Can't wait to see you at the gym again. Be safe and KICK SOME ASS!
ReplyDelete