Main Course:
Skills & Strength:
- Snatch
- Intensity: 1 EMOM for 10 min. @ 70%max
- Load: Segmented Pull into Segmented Power Snatch into OHS
- Mechanics: Segmented Pull into Segmented Power Snatch
- Record load of last successful double to comments.
- Intensity: 1 EMOM for 10 min. @ 70%max
Fortitude:
- Tabata Mashed
- Burpees
- Knees to Elbows
- Record total reps of both movements combined.
- Choose scaled or RXd BEFORE workout, hold the standard Chosen
- Record K2E scaling as:
- KAP: Knees Above Parallel
- K2A: Knees to Armpits
- K2T: Knees to Triceps
- Choose scaled or RXd BEFORE workout, hold the standard Chosen
- Record total reps of both movements combined.
Dessert:
- 30 Halting Hip Extensions: Cessation of movement at parallel.
- No pause the top means you ‘congressed’ it and may not count that rep.
Food for Thought:
“We need to get everyone ‘Able-minded‘.”
Movie Theater time?
Well I hate going in there and smelling that delicious buttery popcorn, but I take my own snacks to help curb the temptation…. i usually do freeze dried fruit, or a larabar and water/or coffee, but came across this while looking for tips..
http://www.fitsugar.com/Healthy-Paleo-Snacks-26286202
•Dehydrated Fruits: Don’t worry about adopting a raw-food diet on top of it; you can dehydrate all sorts of fruits in the oven. Apples, mangoes, and blueberries are all tasty options. The best part about these munchies? They’re eaten as easily as candy and have natural sugar, so you won’t miss that box of Skittles.
•Pistachios: No need to worry about the crackling amongst a room of popcorn eaters. Pistachios, once opened, are delicious little morsels that will leave your salt craving at bay. By pouring the right portion into a container beforehand, you’re snacking in a smart way. Fret about snacking in the dark no longer.
•Dark, dark chocolate: Bet you didn’t know chocolate was on the meal plan. As long as your bar is 90-99 percent dark chocolate, you’re in the clear. Most versions are around 70 percent, so your new form of chocolate might be stronger than you’re used to, but that just means you’ll be satisfied sooner. Break it up into pieces beforehand and put them in a bag for easy access.
•Coconut water: Pepsi who? Forget your Big Gulp; on paleo there are tons of nutritious and yummy beverages at your disposal. Coconut is a great one for its ability to hydrate you, which can also ward off hunger. Opt for an unpasteurized version right before the show. Although they don’t last in your fridge as long as the pasteurized type, they’re straight from the coconut so completely legal on paleo.
Snatch: Intensity EMOM for 10 mins (5 @ 135lbs, 5 @ 145lbs)
WOD: 110
Chris R- How’d you do? Did that outfit help you out this am? HAHAHAHAHAHA
Everyone pegged me for a 5:30 amer, huh ? Nope, i like my sleep
Snatch, 83# This felt really good, 88# was a bit more iffy
WOD: 98 reps rx’d
Snatch: Intensity #95 EMOM x 10
WOD: 69 reps rx’d
Snatchy: 145#s
Made 9/10 attempts at this weight and kinda wish I moved to 165#s. Either way, I improved on my snatch broadjump (Ie: let the bar come out way in front and hippity hop under it). I will continue focusing on fast hips upward and ninja like speed under the bar. Felt great this morning.
WOD: 124 reps rxd
Harder than it looked but a good test of completing a technical movement (K2E) while under stress (burpees).
Dessert: got 15 HOFs (hangstrings on fiiiiiahs)
Tip’o'day: Breakfast
For post-workout breakfast, I try to eat a starch and protein. I stay away from sugars and fat as they slow fat-burning and protein synthesis.
This week: 1/3 pound of Rosemary sweet potato fries and 5 fried eggs.
Rosemary sweet potato fries: Cut potatoes into fries, spray with coconut oil, sprinkle sea salt and rosemary, bake at 400 degrees for 25 mins.
Fried eggs: Cook a dozen at a time in a pan lightly sprayed with coconut oil.
Snatch: Intensity EMOM for 10 mins ( didn’t quite get all 10 due to time, but did these at 93#)
WOD: 90 rx’d
10 hip extensions
Snatch: Mechanics n load @ 53#. NEED to work on my OHS
WOD: 85 (KAP, knees for push ups)
Desert: 20 Halting hip extensions
Snatch: Mechanics n load @ 53#. NEED to work on my OHS
WOD: 85 (KAP, knees for push ups)
Desert: 20 Halting hip extensions
Snatch work/intensity: 105, got 1 @ 115 before retreating to 105
WoD: 76 Rx
Halting HE’s: 17
Snatch: 135. Great weight to focus on form.
WOD: 81 rxd
Yay, the return of my mid-morning class!
Snatch: 83
Felt really good at that weight and really had some quality power snatches. Trying to improve this move from the ground up, hitting each mark and exploding and shrugging. Did not feel too heavy, was curious to go heavier, but happy to focus on technique at this weight.
WOD: 94
For the first time ever, got the correct kipping motion for K2E — really pulled back with my arms/shoulders and brought me knees up. Had a great first set like this, then it fell apart as i got tired
HHEs: 20
Snatch: 115 need to work on keeping the bar close and not letting it swing out in front of me.
WOD: 81 reps
Snatch: 115 need to work on keeping the bar close and not letting it swing out in front of me.
WOD: 81 reps Rx’d
Steve’s Original is having a promo for Free Shipping this week. Check it out for high quality paleo Jerky, Dressings, Sauces, Marinades, Dried fruit, Paleo Krunch, Paleo Kits, and much more.
http://everydaypaleo.com/jerky-good-get-some-steves-original-free-shipping-week/
That food looks so good!
Snatch: Worked mostly at 4×52 and 4×62. Failed at 72# 3 times.
WOD: 75 reps (I was counting, but seemed to be going up and down randomly so this may not be accurate.)
Did strict hang K2P and burpees with knee pushups. Form good for K2P, burpees form could use work on the jumping back in before standing up part.
Dessert: 15 halting hip extensions.
Knowledge: I found an interesting food tracking app for paleo eaters. Who it is for: people who know what is paleo and what isn’t, people who are interested in tracking their IF efforts, and people interested in knowing if they really are 100% Paleo 80% of the time. Who it isn’t for: People who need to track calories and macros and are trying to dial in their diets precisely. https://www.paleotrail.com/how-paleo-trail-works
I might give it a go after the challenge is over.
Snatch: 70% seems light. Hit all 10 lifts at 63#.
WOD: 102 reps
135 good weight to work n form
72rx
Snatch: EMOM 85#
WOD: 78.
HHE: 30
Snatch: EMOM 85#
WOD: 78
HHE: 30
Snatch EMOM: 135, felt pretty good, but shoulder was feeling pretty iffy, glad I stayed at that weight, also glad today is monday, coach Rick can help a brotha out
WOD: 103 knees above parallel… gotta get this core strength!!!!
Snatch: 135# started missing after five successful lifts
WOD: 61 reps, knees above parelell
Snatch: Load. worked at 93. Got one at 98 then dropped back down to 93
Wod: 83rx
Dessert: 29 then butt cramp
Snatch: worked up to a pr of 78, then backed down to 63 to work on form.
Wod: 81- I hit 4 burpees and 6 kaps solid each round. Squeezed an extra in on the last. Consistency was it for me today.
Dessert: 30 halting hip extensions
Tip: these muffins are to die for: http://detoxinista.com/2012/08/flourless-peanut-butter-banana-muffins/
Subbed almond butter for the peanut butter.
Now that I’m eating paleo, thought it might be time to see how I can bring my kids on board. I found this website that gives very specific ideas for packing paleo school lunches. Also good for packing snacks for me!
http://www.thepaleomom.com/2012/08/tpm-tidbit-three-more-kindergarten.html
Snatch– worked on the movement itself.. 83#
WOD- 118 Rx’d
30 hip extensions
Snatches – I rocked the PVC pipe … I am now seeing how bad form may have been root cause of my elbow tendonitis so I know what I have to work on!
WOD: Substituted jumping squats and Rick’s crazy v-ups. Seemed like a good idea when we were planning it!
30 back extensions
Snatch: 65# doing OHS. Definitely need a lot of OHS work.
WOD: 73, K2E/K2A
Snatch: EMOM @ 105, Wider grip is feeling better
WOD: 105 RX;d
Dessert: 30
45lb bar on snatch, first time learning snatches
managed 47 burpees and 40 knee to armpit
Snatch => #65 – mechanics – felt good about my snatch.
WoD => 60 – K2P – Hard, but easier than the last time I did them. So win.