.
Main Course:
Skills & Strength:
- Double Under Skills
- Single Single Double?
- Single Double?
- Just get your jump right?
Fortitude:
- “Angie”
- 100 Pullups (prepare: calluses are the enemy, tape? bring some. Hand Guards? Gloves? Properly cared for hands? Ultimately we are all responsible for our own health, safety and sense of well being. Prepare for success.)
- 100 Pushups
- 100 Situps (wear clothing that will be kind to your backside, bring a towel or use the yoga mats: dont think you need to? Ask around. )
- 100 Squats
- All reps of each movement must be completed before moving 0n to the next movement.
- 100 Pullups (prepare: calluses are the enemy, tape? bring some. Hand Guards? Gloves? Properly cared for hands? Ultimately we are all responsible for our own health, safety and sense of well being. Prepare for success.)
Dessert:
- It’s Friday! EAT!
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Modified with jumping pull-ups and switched push-ups to last exercise to accommodate shoulder recovery. Left 60 pushups on table at cutoff.
‘Angie’: 24:59 Rx
Not a PR, but still nursing a shoulder tweak from Tuesday.
oh Angie….
29:49, red band for the pull-ups
First Date with Angie. She’s abusive… 33:30 (Green Band^2, Knees)
Yay for No cramps on Situps and squatted like a BOSS!
Also, 4 months into Crossfit, I got my first 6 DU’s!!! Happy Friday Folks!
Tip: What ‘er Weight? – (an article on water weight) http://goo.gl/oxxDr
Took me like a year and a half to get consecutive DUs. Great job
^^ agreed…took me a long time for consecutive DUs. Keep it up and you’ll be looking like your Gravatar in no time.
:)
Thanks! Pretty stoked! Will have to sustain this progress.
Angie – 30:19 – not a PR – had to switch to green bands due to torn callus. Rx’d rest of the way.
Angie – 31:29 rx’d – 1:50 less than last time so I’m happy. Next time under 30.
Angie — 140 complete at cutoff time.
“Angie, Ayyyungaaay, aint it good to be alive?”
OK, so initially I was going to forgo the 100 one-arm ring rows as a ‘bad idea’…but the 100 one-arm KB bench presses proved to be worse
‘Angie’ modified: 25:38 100 one-arm/left ring rows, 100 one-arm/left 53# KB bench press all else Rx’d…
As I sit here eating SO MUCH FOOD because I just ended my 32 hour fast, I thought I would share the benefits and how to of fasting from my favorite, Mark Sisson.
http://www.marksdailyapple.com/health-benefits-of-intermittent-fasting/#axzz2MDR745nd
http://www.marksdailyapple.com/how-to-intermittent-fasting/#axzz2MDR745nd
Tip: another proponent of intermittent fasting is Martin Berkhan his website is http://www.leangains.com . He is a rather opinionated guy so I’d read his rants lightly but he posts some good stuff.
I got through 70 pullups before my hands got several blood blisters. moved on to pushups from there. finished with 218 reps at 25 minute cut off and completed 70 more reps in the next 5 minutes. feel I would have done better with this had it not immediately followed Fight Gone Bad or been at the end of the week. but really it just means I need to work on recovery and endurance.
Tore my hands up at 88 reps. Put tape on and finished….should have followed your lead
Whew….. I need a kipping pull up – BAD !!! Thank goodness for push-ups:)
289 reps at 25 minutes cutoff
30.12 rxd
We should get some folks to compile lists of local restaurants that have some highly recommended menu items that are spring challenge friendly.
Good idea! I’ve been able to find paleo-friendly options in a lot restaurants, though sometimes there’s only one option on a menu! Here are a couple of my favorites:
– Elevation Burger uses grass-fed beef and will put your burger on bib lettuce. And they just opened one in the Tyson’s Mall. So I have that going for me… which is nice.
– District Taco in Arlington (I would buy stock in DT if it were available) has a salad that’s really good. You can even add double meat if you just did “Murph.” It comes with dressing on the side but I usually just get their salsa, instead.
– Guapo’s in Shirlington has great Carne Asada fajitas – skip the tortillas, chips, sour cream and cheese and you’re left with a good size portion of meat and grilled veggies.
– In general I’ve found menus at steak and seafood restaurants are easier to find paleo options.
District Taco <3 <3 <3
Joe’s Burgers – Grass fed beef, in Mclean near the box, kinda, and right next store to Mclean butcher shop
Chima = Meatapalooza, although I doubt it is grass fed and could potentially break the bank. I will second Mike on Elevation Burger, though…that’s a tasty burger.
Tip of the Day – Recipe (kind of!)
Spaghetti Squash was probably my favorite paleo-transition secret. The real reason I love pasta (and maybe some of you, too) is how easy it is to make and its versatility. I consider spaghetti squash a vessel for a few rotating sauces (my favorite is pesto sans parmesan). I mentioned this in another post but I hate meal-planning, however whenever I go grocery shopping I’ll buy a spaghetti squash and bake it right when I get home so I can have a stash of prepped deliciousness whenever.
How to Prep Spaghetti Squash:
(also here: http://homecooking.about.com/od/vegetablerecipes/ss/spagsquashsbs.htm)
1) Poke holes all over the thing,
2) Stick in 375 degree oven for 1 hour
3) Let cool (for real, one time I didn’t and it was horrible for my fingers)
4) Use an ice cream scoop to dig out the gross middle parts w/seeds (works much better than any kind of spoon)
5) Use fork to separate strands into a tupperware container and either eat or refrigerate immediately for the rest of the week
The easiest way to eat this is top a handful of spaghetti squash with ghee/olive oil, salt, pepper and garlic powder. Microwave.
Recipe of the Day:
The other night my husband made me this smokey paleo bacon meatloaf. The great thing a about this recipe is that most of the items can be found in your pantry or fridge. Enjoy and have a good weekend!
http://fastpaleo.com/smokey-bacon-meatloaf/
Now that arms will reach keyboard:
Angie: 240 at cutoff
300 at cutoff plus 5 minutes (damn cramping!)
Pullups sacled to blue band
Pushups scaled 20rxd/80 knees
164/235 after the bell.
Angie, you’re beautiful, but ain’t it time we said goodbye?
Angie: 257 at cutoff. Finished everything RX in 31:45.
Angie: 175 ALJ* completed. Was looking forward to sit-ups and squats and was bummed we didn’t get to keep going.
First time finishing all 100 pull-ups. I used a dremmel on my palms prior to coming and then created tape grips. Both helped, but I still managed to rip around my thumb where I was grabbing the bar. Next time will tape the thumbs too.
*I would like to say I did this Rx’d, but I know Ben would take issue with the height of chin in my pull-ups, so I’ll just the notation I saw somewhere else.. ALJ — A Little Janky.
Happy Friday all.
Angie: 175 ALJ* completed at cutoff. Was looking forward to sit-ups and squats and was bummed we didn’t get to keep going.
First time finishing all 100 pull-ups (kipping). I used a dremmel on my palms prior to coming and then created tape grips. Both helped, but I still managed to rip around my thumb where I was grabbing the bar. Next time will tape the thumbs too.
*I would like to say I did this Rx’d, but I know Ben would take issue with the height of chin in my pull-ups, so I’ll just the notation I saw somewhere else.. These were almost rx’d, but in truth they were ALJ — A Little Janky.
Happy Friday all.
295 rx at cut off
Week finally caught up with me
Tip/recipe… Prepare to love cabbage…
Roasted Cabbage Rounds
Heat oven to 450.
Coat baking sheet with 3/4 TBS extra-virgin olive oil.
Slice medium head of green cabbage into 1-inch-thick rounds and place in a single layer on baking sheet.
Spray or brush cabbage rounds with 1 TBS olive oil.
Season with 1 tsp caraway seeds or fennel, course salt and pepper to taste.
Roast until cabbage is tender and edges are crisp and slightly charred, about 25 minutes. The charred part is the best!
Eater beware – it’s easy to eat half a head of cabbage!
Did 50 of each, since I’ve never done Angie before…
Couldn’t do sit-ups because I did 100 sit-ups in Wednesday under 5mins, for the first time in a long time, and so my abs are incredibly sore! I physically can’t do one situp. Sooo…
I did 50 pull ups (17 with green and purple band, then switched to green and red band to get my chin over the bar).
50 push ups (on my knees)
100 squats to make up for no sit-ups.
Time: 20:13
19:07 as rxd