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Main Course:
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- AMRAP-a-Palooza
- 6 minute AMRAP
- Cindee
- 5 pullups
- 10 pushups
- 15 Squats
- Cindee
- 6 minute AMRAP
- Slamin’ Karen
- 10 Wallballs
- 10 Slamballs
- Slamin’ Karen
- 6 minute AMRAP
- Little Annie
- 15 Double Unders
- 15 situps
- Little Annie
- 6 minute AMRAP
- AMRAP-a-Palooza
Cindy: First time doing this Rx’d 1 round + # reps
Karen: 5 rounds + 1 reps
Lil’ Annie: Broke the jump rope on the first round(Sorry Chef) and was scrambling to find another to use. 5 rounds + 29 reps
Cindy => 3 Rounds + 4 reps
Karen => 2 rounds +1 rep
Lil Annie => 4 rounds + 25 reps
Tip => http://getfitguy.quickanddirtytips.com/how-to-increase-your-lung-capacity.aspx
Cindy -> 5 rounds
Karen -> 5 rounds
Lil’ Annie -> 4 rounds (w/ penalty on DU)
Thanks to J.B. for the extra motivation!
Cindy: 6+10 rx’d
Karen: 4+5 rx’d (10ft 14lb ball)
Lil Annie: 5+26 rx’d
Cindy: 3+12 rx’d (dead hangs–gotta get that kip)
Karen: 3 + 17
Ll Annie: 2
Tip o the day!!
My favorite snack recipe. Too easy:
Slice sweet potatoes very thin (I have a mandolin slicer that works wonders)
Coat a baking sheet with coconut oil (I get jars of coconut oil from Trader Joe’s)
Place slices on the baking sheet, can be close together
Preheat oven to 375
Bake for about 12 minutes
Remove to cool (If they don’t crisp up, bake them for a few more minutes but keep an eye on them)
Enjoy!
Dip in guac for extra delish.
These are awesome if you’re missing a crunchy snack.
Also, if you just want a sweet snack, add cinnamon instead of sea salt
16 rounds total
Cindee: 5 rounds (1-arm ring rows, 1-arm KB bench 35#, I know this was light…sorry)
Slammin’ Karen: 5 rounds (1-arm KB cleans 35#, 1-arm KB swings 45#)
Little Annie: 6 rounds Rx’d
Here’s a tip that’s not nutrition related but related to the challenge as a whole:
For those tech savvy this may be an obvious tip but those not so much hopefully this can help you out. If you have a google account you can load your challenge spreadsheet as well as your 5/3/1 tracking spreadsheet into google drive (formerly named google docs) and the smart phone apps let you edit/view the spreadsheets on your phone so you don’t have to be glued to your computer and also be able to access it from anywhere. When it comes time to email them to chef the conversion from a google docs spreadsheet to XLS is seamless so you just download the file and email it over.
great tip. thanks.
Awesome, thanks
Cindee: 6 Rounds +1 (rx, deadhang)
Karen: 4 Rounds +7 (rx, we will never be friends)
Annie: 5 rounds (45 singles)
Cindee: 3 rounds + 7 reps (Blue band and combo of knee/toe pushups thanks to BJ)
Slammin’ Karen: 2 rounds + 16 reps (rxd – Wall Balls crushed me)
Lil Annie: 3 rounds + 24 reps (rxd)
Cindee: 6 rounds rx with kip
Karen: 6 rounds +1 rx
Lil Annie: 5 rounds rx. All DU’s unbroken and “no mo” sit-ups
1st: 4 rds + 8 reps (deadhang)
2nd: 4 rds + 4
3rd: 4 rds + 19
Cindy: 6+12
Karen: 5+10
Annie: 6
rxd
Cindy – 5rds+ 5 Rx
Karen – 4 rds 10 Rx – just nt sure Karen and I will ever get along
Lil Annie – 5 rds + 13 Rx
Cindy: 4+5
Karen: 3+8
Annie: 4+28 (singles)
Cindy : 3 rds plus 3 w red band
Karen: 3 rds plus 13
Annie : 3 rds plus 5 singles
Cindee: 5 + 14
KrAzy Karen: 4 + 4
Little Annie Orphan: 6 + 26
Cindy: 5 + 7 (C2B)
Karen: 6 + 10 rx’d
Annie: 6 + 10 rx’d
Cindy- 6 rnds RX (hand release pu’s)
Slammin Karen- 6 rnds RX
Little Annie- 5 +10 RX
Cindee 4+4, blue + purple band, pushes on knees
Karen 4+10 rx
Annie 0. I got 3 double unders. Chose to spend my six mins working on that skill
Cindy: 4+14
Karen: 3 (wasted SO much time on no-rep airballs – agh)
Annie: 4+9 (singles)
Tip/Recipe – Chicken Sausage and Kale
Fed this to friends this week and it was devoured.
1 lb italian chicken sausage links (Whole Foods Tuscan in-house made chicken sausage is great)
1 small onion chopped
1 bunch kale de-stemmed and rough chopped
2 tsp olive oil
1 1/2 cup chicken broth
Heat oil in a skillet. Brown all sides of sausage links over med-high heat. Remove from pan and slice each link in half on the diagonal. (Will not yet be cooked through – don’t nibble.)
Lower heat to medium. Add onions and saute a few minutes until they start to become tender.
Add kale and toss around to coat with onion / oil / sausage drippings mixture.
Add broth and bring up to a slow boil.
Add the sausage link halves on top of the kale, cover and reduce heat to low.
Simmer for about 20 minutes until the sausage is cooked through. Enjoy!
CINDEE: 4 rounds (green + purple band)
KAREN: 3 + 6 (wasted so much time on no rep slamballs-first time doing them…took about 10 no reps, to get it right)
ANNIE: 3 + 23 single unders (kept getting caught up by the jump rope…note to self: next time, short pants and hair in a bun)
Tip: Robb Wolf has troubleshooting guides for the Paleo diet based on your goals (endurance, fat loss, etc): https://s3.amazonaws.com/freeDL/paleo-diet-guides.pdf