Sep 13 Workout

5 sets bench press:

Bench press x 2 building @ 105 lbs

Rest :30

Barbell glute bridge x 10 @ 73 lbs

Rest 1:00

Teamed up with Karen, Kelly, and Carrie.

8 rounds = 13:25

5 ring rows (I did 3 rounds of strict pull ups in substitution)

7 box jumps @ 24"

9 dumb bell hang snatch @ 25 lbs

Pan-Seared Salmon

With herbed beet and horseradish salsa a lá Crystal.

AEP #11

Completed!  

3 rounds:

:30 row (cals), :30 rest

:30 burpees over rower, :30 rest

:30 wall balls @ 14 lbs, :30 rest

Rest 1:00

3 rounds:

:30 Assault (cals), :30 rest

:30 renegade row @ 25 lbs, :30 rest

:30 hollow hold, :30 rest

Rest 1:00

Repeat entire thing. 

Did this with Karen.

Sep 8 Workout

4 sets:

Back squat x 5 reps @ 93 lbs

Rest :30

Hollow rock x 30

Rest 1:00

Teamed up with Jaime and Mahak.

AMRAP x 12 minutes = 2 + 28

20 kettle bell swings @ 53 lbs

15 box jumps @ 24"

20 sit ups

10 kettle bell front rack step ups (alt legs) @ 26 lbs and 12" box

200m run

AEP #10

2 rounds = 44:41

800m run

1 min side plank each side

1000m row

Airdyne 75 cals

Did this with Karen and Margot.

Sep 5 Workout

Front squat

3 sets of 5 reps, building @ 93 lbs

Teamed up with Carrie.  PR for front squats.

Teams of 4

As many rotations in 15 min:

14 slam balls @ 20 lbs

16 row cals

18 dumb bell push press @ 20 lbs

20 goblet squats @ 35 lbs

Birthday Workout!

EMOM x 8

3 push press, building @ 70 lbs

Teamed up with Mikkel.  PR for push press.

For time = 19:58

25-20-15-10-5

10-10-10-10-5 strict pull ups

Weighted sit ups @ 10 lbs

Push ups

75 single unders after each round.

Eight Noodle Shop in Napa

http://www.eightnoodleshop.com/

Pork ramen - belly, shoulder, ajitsuke, baby spinach.  The pork was VERY good.  Very porky.

Zucchini Noodle Lasagna

Sep 1 Workout

Bench Press

5 sets of 3 reps, building @ 105 lbs

Rest ~ 2:00 between sets

5 min AMRAP = 7

1 rope raise

50' bear crawl

Rest 2:00

5 min AMRAP = 3 + 10

100m pinch plate @ 15 lbs

12 plate to ground overhead

Partnered with Carrie on bench presses.  My new max!  I also climbed halfway up a rope.  Good day.

Sweet and Sour Pork

With mango and sticky rice.

AEP #8

30 min AMRAP = 3 + 896

750m row

100m farmer carry @ 53 lbs

3 wall walks

60 single unders

Ana did it with me.

Aug 29 Workout

Partner for time = 25:30

75 jumping pull ups (partner hangs from the bar)

100 kettle bell swings @ 53 lbs (partner in wall walk)

150 partner med ball sit ups @ 14 lbs

800m run together

Partnered with Roddy.  Achieved Athlete-level.