Memorial Day Hero WOD

Bench Press.  Max weight was 66 lbs.

W1 45% x 8

W2 65% x 5

W3 75% x 5

S1 85% x 3

S2 87% x 3

S3 90% x 3

"Rankel"

20 min AMRAP = 4 + 11

6 deadlift @ 103 lbs

7 burpee pull ups

10 kettle bell swings @ 35 lbs

200m run

Tarragon Chicken & Wheat Berry Salad

With radishes, dried cherries and almonds.

Cuban-Style Beef Picadillo

With red beans and rice.

Team MAKK

With Karen, Kelly, Mahak

AMRAP 25 min: 4 rounds + 3 rotations

20 hand release push ups

300m row

25 kettle bell swings @ 35 lbs

10 barbell shoulder to overhead @ 45 lbs

I saw Dan Zaich there!

Old Bay-Spiced Salmon & Sweet Potato Cakes

With tomato-arugala salad.

Pretty delicious.

Wednesday Workout?!

Shoulder re-hab, 3 sets:

Banded external rotations, 10 reps/arm

Scap wall slides, 5 reps

Foam rolling 1:00

For Time: 15:21

100 single unders

15 weighted Good Mornings @ 33 lbs

3 rope raises

100 single unders

15 weighted Good Mornings @ 33 lbs

6 rope raises

100 single unders

15 weighted Good Mornings @ 33 lbs

9 rope raises

100 single unders

15 weighted Good Mornings @ 33 lbs

12 rope raises

Accomplished Athlete level.

Pan-Seared Chicken

With tomato-barley hash and charred broccoli.

Back Squat Tuesday

W1 - empty x 7

W2 - 55% x 5

W3 - 65% x 3

S1 - 78% x 5

S2 - 80% x 5

S3 - 82% x 5

Max weight was 101 lbs.

3 rounds for reps: 20-11-12

3:00 to complete

200m run

10 burpees

AMRAP wall balls @ 14 lbs

Rest 1:00 betwen rounds.

Argentine-Spiced Steak

With couscous salad and cilantro-scallion chimmichurri a lá Crystal.

Coconut Shrimp Satay

With shaved carrot and cucumber salad.

Alex Ramen for Lunch at Work!

Carried my ramen lunch to work in a stainless steel container I bought at Bed, Bath, and Beyond.  It worked, for the most part.  I par-boiled the Shin Ramyun noodles for 3 minutes the night before, then at lunch, I steeped them in hot water for 2 minutes, then stirred vigorously.  

A little too much pepper and I forgot to use sesame oil, but it turned out passable.

More Back Squats

Back squats - 5 reps at 83 lbs.  Hold for 3 seconds at the bottom of squat

3 sets for reps: 27-30-30

1:00 walking lunges w/ 15 lb plate

1:00 plank hold

1:00 assault bike for cals

Julie complimented me on my back squats so that is good.  She also invited me to do tabata sit-ups at the end, but I declined due to weariness.

Apricot-Glazed Chicken

With couscous and swiss chard.  Again, I have to thicken my sauces better.  Use higher heat when it simmers!

Braised Pork au Jus

With crispy parsnip fries and broccolini.  This was a hot mess because I was in a rush.  The broccolini was supposed to be chopped and put in the sandwich.  The pork was supposed to be sliced thinner.  And I mistakenly put oregano in the parsnip fries (not pictured).

Slowly Improving

For time: 16:08 completion

150 single unders

50 dumb bell push presses @ 15 lbs

40 kettle bell sumo deadlifts @ 35 lbs

30 push ups

20 knees to elbow

800m run

Spanish Cod and Chorizo

With crispy oregano potatoes and sauteed kale, a lá Crystal.

First Non-Intro Class By Myself

There were only three other people in the entire class.  I only knew one of them (Janelle).

3 sets:
Dumb bell exterior rotation, 8 reps/arm @ 2.5 lbs
Barbell bent over rows, 10 reps @ 15 lbs
PVC shoulder raises, 8 reps

Sport
50 cal row buy-in

4 rounds = 24:09 completion
:15 sec chin over bar hold
20 weighted sit ups @ 20 lbs
15 burpees

50 cal row buy-out

Mustard Pork Chops

With green beans and crispy potato cakes.  I needed to thicken the sauce more.

More Strength Training?!

This workout was done on Tuesday May 5. Back squat as a percentage of max weight. 95% for one rep ended up being 117 lbs.

W1 - 45% x 8
W2 - 65% x 5
W3 - 75% x 5
S1 - 85% x 5
S2 - 90% x 3
S3 - 95% x 1

4 sets - 15:53 completion
20 wall balls @ 14 lbs
20 toes to bar / knees to elbow
400m run