Thursday 140306

KatClean

Power

  • DE Cleans
    • 10 Min EMOM of 1 Clean + 1 Hang Clean @ 70 %
  • then…
    • 4 x 8 RDLs

 

Conditioning

  • 15 min Amrap
    • 20 M Walking Lung 45/25
    • 2 Rope climbs 15′/12′

     

Rubicon Strength 6:30pm

  • Deadlift 5rm, then 3 x 5 at 90%
  • Bench 5rm, then 3 x 5 at 90%
  • Heavy Rows from the knee, 4 x 8
  • Weighted Pushup “Finishers”, 3 sets
  • Halting toes to bar, 3 x max reps

23 comments to Thursday 140306

  • Peter Greenspun

    If it does not warm up soon I am going to have to try this one:
    http://www.paleonewbie.com/paleo-crockpot-chili-recipe/
    Paleo Crockpot Chili
    Paleo Crockpot Chili

    Ingredients

    2 lbs. of ground beef
    1 onion, diced
    3 cloves of garlic, minced
    1 red and 1 green bell pepper, both diced
    1 cup of carrots, finely diced
    1 cup of celery, diced
    1 jalapeno, minced
    (1) 28-ounce can of crushed or stewed tomatoes
    (1) 14-ounce can of diced tomatoes
    (1) 15-ounce can of tomato sauce
    Spices
    3 tbs. of chili powder
    1 tbs. of oregano
    1 tbs. of basil
    2 tsp. of cumin
    1 tsp. of salt
    1 tsp. pepper
    1 tsp. onion powder
    1/2 tsp. of cayenne
    Garnish
    About 4 pieces of bacon, fried and crumbled
    1 or 2 avocados, diced
    Instructions

    Saute onions and garlic together in a large saucepan over medium heat
    Add ground beef to the saucepan, and brown
    Drain excess fat
    Transfer the cooked onions, garlic and meat to your crockpot
    Add all vegetables and spices (except garnish ingredients) to the crockpot
    Give it all a good stir
    Set crockpot to low and allow to slow cook for about 6 hours
    Spoon into individual bowls
    Garnish with crumbled bacon and avocado slices
    Serve hot and enjoy!

  • Lara

    EMOM: 73 for the first 5 minutes, and 83 for the remainder
    RDL: 83, 93, 103
    AMRAP: 6 rds

  • Kelly

    EMOM: Cleans at 63#
    RDL: up to 103
    AMRAP: 4 rounds + 5 m. Brutal.

    • Kelly

      Tip:
      I had a great dinner at Silver Diner last night. I was going out to dinner w/ my bf and picked that restaurant because they have a lot of healthy, farm fresh ingredients that I figured I could work with.

      I ended up getting a side portion of roasted veggies (brussel sprouts, butternut squash, eggplant, and I subbed spinach for beets) with pesto and diced chicken breast. It was fantastic, and so filling that I couldn’t finish all of it! Ended up being just about $6!

  • Ben W.

    EMOM: 135×5, 145×5
    RDL: up to 225
    WOD: 8 + lunges

  • Brad G

    EMOM: 135 for all 10
    RDL: 135
    WOD: Wheels fell off pretty quickly and I forgot to count. Guessing around 4 or 5 rounds, trying to remember rope climbs mid WOD not good.

  • James W.

    Clean/RDLs – 135
    AMRAP – 9 rounds
    Abs are sore today.

  • Coach Jason told me about it so I had to try it. Bacon Flavored Mayo!

    Ingredients:

    2 egg yolks
    1 tsp prepared (gluten-free) mustard (I used dijon mustard)
    3 tsp lemon juice
    1 cup liquid bacon fat

    Directions:

    Put yolks, mustard, and lemon juice into a food processor.
    Turn it on and slowly drizzle in the bacon fat…and I mean s-l-o-w-l-y, this is what emulsifies the fat and gives it the mayo it’s consistency.
    Season with salt and pepper to your taste preference.
    Store in a glass jar (I love this one!).
    Lasts a few week in the fridge.

  • Eric T

    EMOM: 95
    RDL: 115
    AMRAP: 2.25 rounds. (supine rope climbs are getting stronger.)

  • Floyd

    115#:185#: 5 rounds

    Im not posting a recipie today. Instead its a tip that i have found usefull
    for vegtables. The microwave steamer bags you can get in the grocery stores works great for and on the go lifestyle.I use them all the time at work. You can get everything from broccoli to edemame (my personal favorite). I have also found that they are usually on sall once a week at safeway (buy one get one free)

  • Tip of the day-

    This is a fantastic butcher shop in Del Ray with good selection and a dedication to grassfed/farm raised local farms. Plus- where else can you special order elk, kangaroo, Kobe, ostrich, and antelope?

    http://www.letsmeatontheavenue.com/

  • Shawn S

    Another chili recipe. I make this all the time.
    This is my recipe that I’ve tuned over the years.

    3 strips of bacon (optional)
    ~4lb 85% (90% if you must) grass fed beef or bison
    1 large onion
    5 cloves of garlic
    4 bell peppers, variety of colors
    1 poblano pepper
    1 cup beef bouillon
    1/2 – 1 bottle of beer (leave this out if you’re on the challenge) – I’ve experimented with a variety of types, I think I prefer darker porters or stouts.
    1 large can of diced tomatoes
    1 small can of tomato paste
    however much water you need to give it something to cook down to, probably 1 cup at least.
    – Up to this point are the volume ingredients —
    Seasonings
    1/2 cup of chili powder
    1 TBSP cumin
    1 TBSP ancho chile powder
    2 tsp of paprika
    1/2 tsp of dried ground hot chile powder (cayenne, habanero, whatever you have)
    1 tsp cinnamon
    1 tsp salt
    1/2 tsp fresh pepper

    Instructions
    -Get a large pot
    -dice bacon very fine, and brown in the pot at medium-high heat don’t let it get overdone, it should be tender, chewy, but not burned.
    -Add beef, brown completely
    -Add onion, cook until beginning to become translucent (4-5 minutes)
    -Add garlic (1 min), stir continually.
    -Add all peppers, stir continually, about another 5 minutes
    -Add tomatoes, bouillon, paste, water and/or beer, blend that in for another 5 minutes or so, should have a fair amount of liquid visible at this point, if not add more water. Should be much easier to stir than before.
    -Add spices, blend spices thoroughly, about 5 minutes of consistent stirring at same heat. Then reduce to simmer, this should be really low, probably need to move to a smaller burner.
    -Simmer for 45 minutes, and then test for seasoning level. Add more of whatever you think it will need. I usually add a bit more salt, cumin, and/or chili powder.
    -Simmer for another hour at least. Liquid should be noticeably reduced. You’re looking for a nice thick consistency.

    Just did this from memory, hope I didn’t leave anything out.

    Good luck.

  • Tiff

    Cleans: all 10 sets at 123#
    DL: 123
    Wod: 4.5 rounds rx with the 45# plate

  • George

    EMOM: 105×2, 115*3, 125*2, 130*1, 135×2
    RDL: up to 175
    WOD: 5

    Struggled to make up my mind on the EMOM, partner with Chi on the RDL (think I held him back) and wished I had Ben show me how to climb rope BEFORE I started WOD. O.K. wasn’t my best day.

  • Allison L

    EMOM: 53 x 10
    RDL: 73
    WOD: 5 +10m

    Tip: if you’re craving something sweet, or something on the go, try a LARABAR…just make sure to check the ingredients…my favorite is cherry pie ;)

  • EMOM 115 X10
    RDL 115 but need to go heavier.
    WOD 2 rounds with 45, then 3 rounds with 35

    Tip
    For some good snacks try http://www.nuts.com They have a huge selection of dried fruits (sweetened or natural) and nuts. I got them when I was in Afghanistan and was never disappointed.

  • Sara D.

    Had to do the 30 min ‘sled run’ today–ie. 35lb toddler in the Bob stroller around partially shoveled sidewalks. Finished with 5 hill sprints.
    Tip: I second the above on Nuts.com– but add that they have great prices on bulk unsweetened coconut and unadulterated nuts, dates and flour (coconut, almond and taro root)

  • Ann Pohlers

    Tonights arsenal cooking:
    http://paleomg.com/chicken-dinner-1-2-3/
    Smelled excellent as I was cooking and now I have protein for dinner the next 3 nights.

    And for the pot-luck tomorrow:
    http://paleomg.com/thanksgiving-side-dish-bacon-chive-sweet-potato-biscuits/
    I taste tested one and I have to say quite tasty. Although to me anything with bacon in it cannot be bad.

  • Peter Greenspun

    Cleans, increased to max of 83
    DL 93
    WOD 25# plate, 4.75 round of lunges and 4 of rope

    Simple meal, eggs and turkey bacon, sliced apple and almond butter.

  • Mike Feuz

    EMOM at 170# and WOD 10 rounds amd lunges.

  • Sharalyn

    EMOM: 53 x 10
    RDL: 53, 73, 83, 93
    AMRAP: 4 rounds. Brutal.

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