Still taking it easy blah blah blah. Tomorrow is completely off to foam roll and work on mobility before my Friday CF Total Session. I'm still deciding if I'm going to max out on Snatch and C&J (or not).
Lots of mobility to loosen up (shout out to Kelly "Tight Hammies" Thomas for being my guinea pig)
Bench
135x5
155x5
185x2
205x2
225x2
AMRAP 15
250m Row
25 Push-Ups (Chest-to-Floor)
5 Rounds + 250m + 17 Push-Ups
Def. didn't try to kill it on this WOD...didn't want to exhaust my legs/shoulders before Friday, but I felt like I had to do something.
Ultimate Conditioning - Wednesday 1/12/2011
6AM & 6:30PM & 8:45AM
Jack - AMRAP 20
10 Push Press, 50% 1RM
10 KB Swings
10 Box Jump
Showing posts with label swings. Show all posts
Showing posts with label swings. Show all posts
Wednesday, January 12, 2011
Sunday, January 9, 2011
UltiCon WOD
Today is a much needed rest day from training. I plan on relaxing for the majority of the day and taking in a movie (Tron 3D). Happy Sunday everyone!
Ultimate Conditioning - Sunday 1/9/2011
"Rankel" modified
6 Deadlifts
7 Burpees
10 KB Swings
200m run
Deadlifts - Use a weight that you could only perform 7-8 times or about 50% of 1RM
Burpees - Chest and thighs touching floor, perpendicular to ground at top of jump, clap overhead
KB Swings - These should be hard. American Swings - KB Overhead at top position.
Spaghetti Squash "Pasta" w/ Meat Sauce
Incredients:
1 Spaghetti Squash
1lb Ground Beef
Pasta Sauce (Organic, no sugar added)
garlic, garlic powder, black pepper, sea salt (optional)
Directions:
Poke holes in squash and bake for 1 hour at 375 degrees. Cut it in half and scoop out seeds. Using a fork, scrape the insides out into a bowl and shred (should look like angel hair pasta when finished).
Brown the ground beef in a pan (you can add veggies if you'd like as well). Add sauce and simmer on low/moderate heat.
Put "noodles" down on plate and cover with meat sauce.
Ultimate Conditioning - Sunday 1/9/2011
"Rankel" modified
6 Deadlifts
7 Burpees
10 KB Swings
200m run
Deadlifts - Use a weight that you could only perform 7-8 times or about 50% of 1RM
Burpees - Chest and thighs touching floor, perpendicular to ground at top of jump, clap overhead
KB Swings - These should be hard. American Swings - KB Overhead at top position.
Spaghetti Squash "Pasta" w/ Meat Sauce
Incredients:
1 Spaghetti Squash
1lb Ground Beef
Pasta Sauce (Organic, no sugar added)
garlic, garlic powder, black pepper, sea salt (optional)
Directions:
Poke holes in squash and bake for 1 hour at 375 degrees. Cut it in half and scoop out seeds. Using a fork, scrape the insides out into a bowl and shred (should look like angel hair pasta when finished).
Brown the ground beef in a pan (you can add veggies if you'd like as well). Add sauce and simmer on low/moderate heat.
Put "noodles" down on plate and cover with meat sauce.
 |
| Enjoy! |
Saturday, January 8, 2011
CrossFit Raleigh
I decided to go to CrossFit Raleigh today with Mitch, since this is where he normally works out. We decided to just do mobility stuff during the 9:30 WOD and work out at 10:30 with the Coaches and some surprise guests (the Dentons and some other rock-star CrossFitters). The WOD ended up being Jack...a hero workout.
Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)
Push Press was def. the limiting factor on this WOD. The swings were effortless and I managed to do all of those unbroken. Box Jumps are still a struggle since I'm so fat (there ya go Paul). Overall, it was a good effort...def. should have pushed for at least one more round. My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)
I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.
Possibly another hero WOD later....we'll see.
UPDATE (3+ hours after Jack)
Hero WOD #2
Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups
Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)
Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes. If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.
Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)
Push Press was def. the limiting factor on this WOD. The swings were effortless and I managed to do all of those unbroken. Box Jumps are still a struggle since I'm so fat (there ya go Paul). Overall, it was a good effort...def. should have pushed for at least one more round. My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)
I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.
Possibly another hero WOD later....we'll see.
UPDATE (3+ hours after Jack)
Hero WOD #2
Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups
Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)
Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes. If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.
 |
| Paleo Blueberry Pancakes and Bacon...mmmmm |
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