Parmesan Crusted Chicken

With balsamic potato salad and garlic-roasted tomatoes a lá Crystal.

Aug 27 Workout

15 rounds for time = 20:38

3 back squats @ 93 lbs

5 jump touch (6" target)

100m run

Crispy Skillet Chicken

With bulgur paella, carrots, and apricots a lá Crystal.

Aug 25 Workout

4 sets:

Sumo deadlift, 5 reps building @ 103 lbs

Rest :30

Arch to hollow, 5 reps w/ 2 ct pause

Rest 1:00

With a running clock: 12:44

3 rounds for time: 3:51

18 kettle bell sumo deadlift high pull @ 44 lbs

60 single unders

Rest 3:00

3 rounds for time:

18 box jumps @ 24"

9 reverse burpees

Seared Steak and Creamy Chipotle Pan-Sauce

With poblano, corn, and crispy potato hash.

Lemony Shrimp Linguine

With roasted red pepper, garlic, and chili.  This was very good.

AEP Re-Test

There was no AEP this week, so I re-did the 30 min row on my own.

332 cals!  Much better.

Aug 22 Workout

Teams of 4 (there were only three of us, John and Emily acted as two)

20 min AMRAP = 11 + 7

20 power cleans @ 83 lbs

10 burpees over partner

20 partner medball sit ups @ 14 lbs

Aug 20 Workout

Push press @ 63 lbs 

3 sets of 5 reps

Push jerks @ 68 lbs

3 sets of 3 reps

5 min AMRAP = 37

Slamballs @ 40 lbs

EMOM 2 wall walks

Rest 2:00

5 min AMRAP = 20

Rope raises

EMOM 40 single unders

Lemongrass Chicken Skewers

With coconut rice and cucumber slaw a lá Crystal.  They forgot to send coriander and the cucumber.  This was way better than I expected.

Aug 18 Workout

EMOM x 10

2 front squats, building @ 83 lbs

5 min AMRAP = 2 + 6

15 box jumps @ 24"

100m farmer carry @ 53 lbs

Rest 2:00

5 min AMRAP = 2 + 8

250m row

15 wall balls @ 16 lbs

Chipotle Glazed Pork Chops

With garlic mashed potatoes and roasted broccoli.

AEP #7

30 min row for cals = 308 

So sad!  Ripped my hand AND couldn't beat my goal of 311.  😞

Aug 15 Workout

20 min partner AMRAP: 1 + 17

50 cal row

50 dball Zercher squats @ 30 lbs

50 box jump overs @ 24"

50 dball clean and jerk @ 30 lbs

50 knees to elbow

Partnered with Mahak.  Achieved Athlete-level.

Blistered Corn and Salmon Salad

With charred peaches and cumin-coriander vinaigrette a lá Crystal.  Good taste!

Aug 13 Workout

5 rounds for time: 27:17

15 deadlifts @ 103 lbs

25 sit ups

500m run

Layered Enchiladas

With roasted mushroom and zucchini a lá Crystal.  Very good!

Peach and Proscuitto Flatbread

With fresh mozzarella and balsamic arugula salad a lá Crystal.  One of my favorites!

Aug 11 Workout

Tabata hollow holds

5 sets, each for time: 1:22, 5:20, 8:05, 10:58, 13:53

5 jumping chest to bar

10 burpees

50 single unders

Rest 1:30

Achieved Athlete-level.

Shrimp and Chorizo Paella

With saffron, smoked paprika, and peas a lá Crystal.

Aug 8 Workout

31 Heroes WOD

AMRAP 31 min = 7

8 thrusters @ 35 lbs

12 rope raises

11 box jumps @ 20"

Run 400m with 30 lbs

Partnered with Karen.

Aug 6 Workout

3 sets:

Romanian deadlift x 8 @ 83 lbs

Rest :30

Weighted sit ups x 20 @ 25 lbs (15 sit ups were GHDs)

Rest 1:00

10 min AMRAP = 5 + 6

6 hang power cleans @ 73 lbs

12 kettle bell swings @ 44 lbs

50 single unders

AEP #6

5k run!

38:30

This was the longest I've ever run, but I did it!  I ran the whole time too.

Aug 4 Workout

4 sets:

Paused front squats (3 count) 3 reps @ 63 lbs

Rest :30

Handstand hold :20 

Rest 1:00

For time: 10:48

100' kettle bell front rack walking lunge @ 18 lbs

25 toes to bar

50 shoulder taps

25 toes to bar

100' kettle bell front rack walking lunge @ 18 lbs

AEP #5

Double tabata assault bike for cals = 59

Rest 2:00

10 rounds:

:30 row for cals, :30 rest = 7

:30 single unders, :30 rest = 55

:30 burpees, :30 rest = 8

I was able to maintain the numbers.

Aug 1 Workout

10 rounds for time = 24:14

10 wall balls @ 14 lbs

10 push ups

100m run

Honey-Dijon Pork Chops

With summer squash, lima beans, and corn hash.

Fusilloni

With beef, homemade marinara, and fresh ricotta.  This was pretty tasty.

Pan Seared Mahi Mahi & Citrus-Herb Salad

With couscous and caramelized bell pepper.  I burnt the bell pepper after 20 min in the oven.

July 30 Workout

3 sets:

Pause bench press - 3 count x 2 building @ 63 lbs

Rest :30

Side plank holds - :20

Rest 1:00

I think I teamed with Christine?

EMOM - 15 min

2 pike push ups

4 toes to bar

6 slam balls @ 20 lbs

Achieved Athlete-level!