1
Be Happy in Your Work
Main Course:
Skills & Strength:
- Dead Lift: 15 minutes
- Bar x 5
- Bar + 10lb plates x 5 (if WM is <=200, omit this set)
- 65% x 5
- 75% x 5
- 85% x max reps to structural failure
- Today: get the BREATHING right! Get the Neutral neck! Pull yourself down into the bar and become a human can-opener. Yep, you better ask your coach.
Fortitude:
- 5 minutes
- 5 Hang Power Cleans, 135/95
- 5 Burpees over the bar
- rest exactly one minute
- 5 minutes
- 6 Sand Bag Squats, 85/55/35
- 20 meter Bear Crawl
10 Hand Release Pushups
Dessert:
50 GHD Situps for time
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Great way to start the week!
7 x 345
10 rounds + 2
Deadlifts: 3 x 223
WOD: 9 rounds + 2 reps rx’d ( 4 rounds on the cleans/ burpees, 5 rounds +2 reps on the squats and bear crawl)
Dessert: 1:12 for all 50
1:12!?!? u must have been counting by 10s
Dead Lift => 275 x 5
WoD => 9.5
Nice lift!
Thanks!
30 leg raises. Did not realize there were 10 Hand Release Pushups…
275# x 15
Hang Clean: 5rds + 7 rx
Squat: 4rds + 2 rx
Dessert: check
DL: 245 x 9
Hanging power burps: 5 rds + 5 @ 115
Bag-o-squats: 3 rds + 5 Rx
GHD S’Ups: 21
Deadlift: 295 x 8
Hang Clean: 4rds + 6rps (I did the first 2 rounds as actual power cleans not realizing it was a hang power clean)
SandBag Squats: 5rds + 0rps
Dessert: 50 GHD in 2:38
DL: 295 x 10
Squat/Bear: 3 + 6.5 (10m short of 4 rounds)
Clean/Burpee: 3rds + 3 cleans
Dessert: 25 leg raise to rack post.
Deads: still single-arm
got 4 x 225#/left
Mod-WOD: #1 AMRAP 5 Hang KB Power Cleans 53#/left arm & 5 24″ Box Jumps 7 rounds complete
#2 AMRAP 10 55# Sandbag Squats & 10 Walking Lunges 5 rounds complete
1 set 30 GHDs…was all I had in me today, legs ‘fried’ this am
“Tip” for today: I saw this pop up on my RSS feed this morning. There is currently a petition to have Trader Joe’s put a store into the space that was previously Magruder’s on Maple Ave in vienna.
For those of you who’ve read Kendra’s blog and others, Trader Joe’s is a great place to get some challenge-friendly groceries. If you live near the box and don’t like making the drive to the locations around the area you should sign this!
http://www.change.org/petitions/trader-joe-s-come-to-vienna-virginia-to-fill-in-the-void-left-by-magruders
Deads: 224×5
Thank gawd i beat Ole One Arm.
(By one entire rep. Geez.)
HangCleanBurps: 4.4
SandSquatBears: 5
GHD: 25
Tip: eat fruits and vegetables that are in season! This means that they are fresher!
http://www.fastcodesign.com/1669948/infographic-a-cheat-sheet-for-seeing-what-veggies-and-fruits-are-in-season
Deads: 185 X 4
WOD: 9 total…5 Squats/Crawls and 4 Cleans/Burpees rx’d
Dessert: 15 GHD
After running 10 miles yesterday…today was tough.
Eat More Bacon!
Deadlift: 345lbs X 5
WOD: 12 rounds + 2 (Total for both AMRAPS)
Deadlift: 310# x 9
WOD: 6 rounds on cleans/burpees, 4 rounds even on sandbag/bear crawl, Rx
Dessert: Did 50 GHDs, didn’t time it
DL: 305×8
Hang: 5+6 rx
Squat: 4 rx
Deadlift – 365 x 5
Sandbag – 4 rds – had knee issues with my squat
Clean – 5 rds – 135 was flying up nice
Dessert – yes – 30 ghds
Tip: Since starting the challenge I’ve been craving dairy and creamy food. Go figure, I crave what I can’t have. So, here are some substitutions that actually taste really good!
- Coconut/Almond Milk Lattes: http://fastpaleo.com/coconut-milk-coffee-creamer. The recipe doesn’t yield much, especially if you like sweet coffee. I’m used to the taste now and I’m not sure if I’ll go back to regular lattes.
- Chicken Salad: http://crossfitvictorious.com/paleo-mayonnais-and-paleo-chicken-salad. The mayo was kind of tricky but the key is to be really slow when adding the oil at first (took me about 20-30 min). I don’t recommend using all extra virgin olive oil…tastes bitter. I also added curry powder and it tasted delicious – my toddler ate it. If you want to let it keep overnight, don’t add the avocado!
try mayo with an immersion (stick/handheld) blender. It SO easy (I’ve done the other way and it’s a PITA). Also — we make ours with “extra light tasting olive oil”.
http://themeanestmomma.com/2012/03/13/paleo-mayo-2-0/
Deads: 305 X 5: worked on my “neutral neck” and breathing.
WOD: Cleans/Burpees 3 + 4
WOD: Squats and Bears : 4 even.
Did regular situps to practice keeping my butt on the ground, even when I’m tired.
DL: 138 x 10
WOD: Cleans/burpees 4 + 8 w/52 lb cleans
Squats and bears 4 + 6 with 35 lb bag
dessert: 30 v-ups
DL: 203 x12
WOD: 11+2 (7 rds bear crawl/squat, 4+2 clean-burps)
GHDs: 50 in 2:18
Shew that was a good workout!
DL: 133×10
Cleans: 4+5
Squats: 4+2 and wow, I hate bear crawls!
Dessert: GHD: 20 in 1:36
Tip: I’m struggling with eating enough protein and am getting tired of cooking so much meat, so tonight’s dinner was a nice break. Thought I’d share:
Heat up Trader Joe’s Smoked Fresh Turkey Kielbasa (gluten free, no sugar and fully cooked) in a skillet with about an inch of water for about 6-10 minutes until heated through. Remove and slice up.
Saute sliced red, yellow, green peppers and onion in a teaspoon of olive in that same skillet.
Add salt and pepper to taste.
Done. Eat your meat and veggies! Bonus- only one pan to wash.
DL: 295×9
Clean WOD: 3+3
Sand Bag WOD: 3+6
Dessert:50 didn’t check time
DL: Worked on form with Coach….
Sandbag/Bear Crawls WOD: 5 rounds (with 35# sandbag..next time going from 55#)
Hang Cleans/Burpees: 4 rounds
Left shoulder hurting..so taking a break from pushups this week (i attempted 2 during warm up and pain came back)
8 GHDs (first time doing them ever)
DL: 325×9
WoD: 5 + 4
No dessert.