December 28 Workout

Strength

Bench press = 111 lbs

85%

3 @ 111 lbs

3 @ 111 lbs

3 @ 111 lbs

6 @ 111 lbs

Was sick so only did the strength portion.

Bistro Salmon and Lentils

With brussel sprouts and carrots.  We dont like keta salmon that much, so I bought Alaskan salmon.

Drizzly Balsamic Fig Chicken

With sweet potatoes and arugala.

Italian Meatloaf

With sun-dried tomatoes, green beans, and garlicky potatoes.

Honey Mustard Glazed Salmon

With a crispy walnut panko crust.

December 26 Workout

Strength

Front squat = 131 lbs

85%

3 @ 131 lbs

3 @ 131 lbs

3 @ 131 lbs

4 @ 131 lbs

Creamy Mushroom Pork Chops

With roasted brussel sprouts and crispy potatoes a lá Crystal.

Winner Winner Chicken Orzo Dinner

With cheesy roasted veggies.

Coach Radz

Strength

Shoulder press = 85 lbs

85%

3 @ 85 lbs

3 @ 85 lbs

3 @ 85 lbs

3 @ 85 lbs

Performance

5 rounds (I only got 4 rounds) = 15:00

7 squat cleans @ 85 lbs

9 burpees over bar

11 toes to bar

Upgraded Steak and Potatoes

With green beans amandine.

December 18 Workout

Strength

Bench press = 98 lbs

75%

5 @ 98 lbs

5 @ 98 lbs

5 @ 98 lbs

7 @ 98 lbs

Fitness

3 rounds = 15:42

250m row

25 situps

250m row

15 burpees

Subbed 200m run with 250m row.

December 17 Workout

For time = 25:09

75 hang power cleans @ 75 lbs

300 single unders

75 front squats @ 75 lbs

500m run together

75 back squats @ 75 lbs

300 single unders

75 deadlifts @ 125 lbs

500m run together

Teamed with Chris L and Ryan B.

December 13 Workout

Performance

20 min AMRAP = 3

20 dumbbell walking lunges @ 30 lbs

15 shoulder to overhead @ 95 lbs

500m row

Pistachio-Crusted Chicken

With quinoa and chopped cucumber jalapeño salad.

December 11 Workout

Strength

Shoulder press =75 lbs

75%

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

7 @ 75 lbs

Competition

Tabata slamballs @ 50 lbs = 5

Tabata situps = 8

Tabata assault bike = 3

Tabata is 8 rounds of :20 of work and :10 of rest.  Score for each movement is the lowest number of reps performed during a :20 interval.  There is no rest between movements, other than a standard :10 rest.

December 10 Workout

Performance

For time = 22:35

4 rounds:

20 kettlebell sumo deadlift high pulls @ 70 lbs

20 box jumps @ 24"

4 rounds:

12 power cleans @ 95 lbs

12 toes to bar

4 rounds:

12 pike pushups

500m row

Partnered with Stevens P.  

Partners alternate rounds.  Therefore, each person does 2 rounds of each workout.  No rest between workouts.

Easy As (Shepherd's) Pie

With caramelized onions and roasted carrots.

"Little Ears" Pasta

With baby broccoli and pesto.

December 8 Workout

Strength

Bottom-Up Back Squats = 135 lbs

5 @ 95 lbs

5 @ 115 lbs

5 @ 135 lbs

Rest :30 

10 rower pike-ups

Rest 1:00

Performance

3 min every 15 min = 1:55 - 2:25 - 2:18 - 2:41 - 2:55

50 single unders

8 burpees over bar

3 reps bear complex for load @ 95 lbs

Record split times and load for each round.

Bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

In rounds 3 and 4, I only did 2 bear complexes.

December 6 Workout

Strength

3 rounds:

Split stance good mornings @ 45 lbs, 6 reps/leg

Rest :30

5 strict pullups

Rest 1:00

Performance

15min AMRAP = 3 + 38

15 slamballs @ 50 lbs

3 wallwalks

:30 L-sit hold

Butter-Basted Chicken

With peppery potato mash and crispy carrots.

Thai Beef Skewers (aka Satay)

With peanut dipping sauce, broccoli, and jasmine rice.

December 4 Workout

Performance

3 rounds = 27:31

800m run

15 thrusters @ 75 lbs

20 situps

December 3 Workout

Performance 

3000m row = 12:54

Rest 5:00

3 rounds = 20:08

400m run together

8 pushups

60 wallballs @ 14 lbs

Partners must alternate every 250m row.

Partnered with Peter M.

Spanish-Style Spaghetti

With shrimp and chorizo.

November 28 Workout

Strength

Bench press = 115 lbs

90%

1 @ 115 lbs

1 @ 115 lbs

1 @ 115 lbs

4 @ 115 lbs

Performance

6 rounds = 12:50

8 pullups

10 box jump overs @ 24"

12 dumbbell push press @ 30 lbs

November 26 Workout

Fitness

20min AMRep = 1371

1:00 wallballs @ 16 lbs

1:00 burpees

1:00 situps

1:00 assault for cals

Rest 1:00

One athlete starts at each station, including the rest station.  Each athlete keeps their own running count of reps, and can write down their number when they rotate to the rest station.  Athletes rotate to a new station every minute.  This continues until the 20:00 mark, which will be 4 rounds at each station.  Score is the total number of reps performed as a team, so add up everyone's numbers.

Teamed up with Karen G, Kelly G, Emma W, and Didi.

Thanksgiving WOD

Last place like last year!  It's tradition!

For time = 30:05

Each person does:

15 burpees

40' bear crawl

50 jumping jacks

40 air squats

30 situps

20 pushups

Relay-style.  Teamed with Karen G, Kelly G, Carrie G, and Emma W.

Cherry-and-Balsamic-Glazed Pork Chops

With crispy broccoli and potatoes.  This was very good.

Tortellini Gratin

With tomato basil bolognese and cheesy breadcrumbs.

November 20 Workout

Strength

Push press = 96 lbs

80%

2 @ 96 lbs

2 @ 96 lbs

2 @ 96 lbs

2 @ 96 lbs

Fitness

3 rounds = 3:46-4:33-3:40

20 cal row

25 kettlebell swings @ 53 lbs

15 burpees

Rest 1:30

Record split times

November 19 Workout

Fitness

20 min AMRAP = 3 + 51

30 wallballs @ 16 lbs

20 box jumps @ 16"

15 pullups

10 push press @ 75 lbs

Teamed with Emma W.

One partner rows 250m while the other partner works on the AMRAP. When the partner finishes the row, the partners switch. The score is total number of rounds.

Pan-Seared Sole

With salsa verde, fingerling potatoes, and lemony green beans.

Pan-Roasted Chicken

With dijon mushroom sauce and Israeli couscous.

November 16 Workout

Performance

4min AMRAP = 3 + 3

7 power cleans @ 95 lbs

10 hand release pushups

Rest 1:00

4:00 row for cals = 45

Rest 1:00

4min AMRAP = 3

7 power cleans @ 95 lbs

10 hand release pushups

Rest 1:00

4:00 rows for cal = 43

Cauliflower Pancetta Mac and Cheese

Coach Lisa

Strength

Shoulder press = 78 lbs

80%

3 @ 78 lbs

3 @ 78 lbs

3 @ 78 lbs

3 @ 78 lbs

Performance

For reps = 8-9-10-5

2 rounds:

2:00 to complete

50 single unders

10 toes to bar

AMRep hang power clean @ 95 lbs

Rest 2:00

2:00 to complete

10 burpee box jumps @ 24"

10 toes to bar

AMRep pike pushups

Rest 2:00

Deck of Cards

For time = 25:26

95 burpees

95 kettlebell swings @ 53 lbs

95 lunges

95 situps

400m run together

Each team starts with a deck of cards on a box.  The first card is flipped over at the start of the workout, and each athlete must complete the number of reps on the card of the given movement.  Movement is based on suit.  The next card cannot be turned over until all teammates have completed the given movement and reps.

Hearts - burpees

Diamonds - kettlebell swings

Spades - lunges

Clubs - situps

Jokers - 200m run together

Face cards = 10 reps

Aces = 11 reps

Teamed with Karen G, Kelly G, and Emma W.

Spicy Pork and Kale Soup

With udon noodles, ginger, and Thai chili.

Webster Scaled

For time = 32:22

6 rounds (I only did 5):

28 wallballs @ 16 lbs

400m run

2 clean & jerks @ 115 lbs

Some nice people thought I was done with my workout and put my equipment away before I was done.  Since I was near the 35 min time cap, I just ended early.

November 6 Workout

Performance

For time = 11:33

25 situps

50 airsquats

25 situps

50 pushups

25 situps

50 kettlebell swings @ 53 lbs

25 situps

November 5 Workout

Push press = 125 lbs

3 @ 115 lbs

3 @ 125 lbs

PR!  Chris L got 165 lbs.

Rest 2:00

For time = 16:17

50 kettlebell swings @ 53 lbs

40 box jump overs @ 20"

30 pullups

20 front squats @ 95 lbs

100' sandbag bear crawl @ 40 lbs

Partnered with Chris L.

The workout is done wave-through style with athlete 1 beginning at the KBS.  Only 1 athlete at a station at a time and athlete cannot pass the person in front of them.

Coffee-Rubbed Steak Tacos

With black beans and lime crema.

Chicken Paillard

With chimichurri, sweet potato wedges, and salad.

November 1 Workout

Strength

Bench press = 93 lbs

70%

5 @ 93 lbs

5 @ 93 lbs

5 @ 93 lbs

7 @ 93 lbs

Performance

3 rounds = 10:19

200m run

5 strict pullups

200m run

10 dumbbell snatch alternating @ 30 lbs

October 30 Workout

Strength

Shoulder press = 69 lbs

70% 

5 @ 69 lbs

5 @ 69 lbs

5 @ 69 lbs

5 @ 69 lbs

Fitness

15 min AMRAP = 4 + 16

12 dumbbell step ups @ 30 lbs

8 strict dumbbell shoulder press @ 30 lbs

16 cal row

First time using 30 lb barbells in a wod!

October 29 Workout

Fitness

For time = 24:04

800m run together

50 kettlebell sumo deadlifts @ 70 lbs

15 rope pullups

15 knees to elbow

600m run together

40 kettlebell sumo deadlifts @ 70 lbs

12 rope pullups

12 knees to elbow

400m run

30 kettlebell sumo deadlifts @ 70 lbs

9 rope pullups

9 knees to elbow

200m run

20 kettlebell sumo deadlifts @ 70 lbs

6 rope pullups

6 knees to elbow

Partnered with Peter.

Thai Pork Meatballs

With fresh noodles and green beans.

October 27 Workout

Strength

Front squats = 108 lbs

70%

5 @ 108 lbs

5 @ 108 lbs

5 @ 108 lbs

5 @ 108 lbs

Fitness

5 min AMRAP = 2 + 50

15 wallballs @ 16 lbs

100m run

Rest 2:00

5 min AMRAP = 6 

30 single unders

1 wallwalks

I did the run first, then wallballs.

Creamy Proscuitto Panini

With fresh mozzarella heese, basil, and green salad.

Roasted Pork Tendeloin

With potato cauliflower mash and caramelized-apple pan sauce.

Dark Horse Derby 2016

Event 1

:30 single unders

:30 air squats

:30 chest-to-bar pullups / pullups

:30 pushups

:30 toes-to-bar

:30 reverse burpees

Event 2

Clean & jerk

1 @ 115 lbs

1 @ 125 lbs

Front squats

10 @ 115 lbs

PR on the clean and jerk!  75% on the front squats.

Event 3

For time = 16:00

1000m row

100 kettlebell swings @ 53 lbs

75 dumbbell push press @ 30 lbs

50 box step ups @ 24"

770m row

Hit the timecap.  

During the kettlebells, the other partner holds a plank.

During the dumbbell push presses, the other partner is in a goblet squat @ 53 lbs

During the box step-ups, the other partner is hanging from a bar

Event 4

8 min AMRAP:

8 cal assault

8 burpees

2:00 rest

8 x 150' relay shuttle sprint

Finals

1:00 burpee sandbag over obstacle @ 70 lbs

1:00 ski erg for cals

1:00 atlas stone to shoulder @ 50 lbs

1:00 sled pull @ 45 lbs

Teamed up with Vince Freemantle and we came in fourth place!

Coach Jason

Fitness

For time = 19:57

25 cal row

50 kettlebell sumo deadlift @ 70 lbs

50 dumbbell front rack walking lunges @ 25 lbs

800m run

50 dumbbell push press @ 25 lbs

25 cal row

Chicken and Pineapple Quesadillas

With sweet peppers, caramelized onion, and pico de gallo.

October 16 Workout

Performance

1 mile run = 11:40

Rest 2:00

3 rounds = 8:52

50 single unders

20 overhead walking lunges @ 25 lbs

30 situps

October 15 Workout

Fitness

8 min AMRAP = 12 + 10

10 kettlebell sumo deadlift high pulls @ 44 lbs

200' shuttle sprint

* Partners alternate rounds.  Score is total number of rounds.

Rest 4:00

For time = 15:20

100 wallballs @ 16 lbs

100 medball situps @ 16 lbs

200m walking lunges

* Partner must hang from pullup bar for wallball reps to count.  Only one partner lunges at a time, non-working partner must carry medball.

Partnered with Bruce C.

October 14 Workout

Strongman practice.

Italian Sausage and Mushrooms

With Israeli couscous, spinach, and parmesan cheese a lá Crystal.

October 13 Workouts

Warmup

2 rounds:

Split-stance single arm dumbbell press x 10/arm

Banded straight arm lateral pull down x 10

Jumping lunges x 10

Strength

Split jerk = 75

2 @ 75 lbs

2 @ 75 lbs

2 @ 75 lbs

2 @ 75 lbs

2 @ 75 lbs

Performance

10-9-8-7-6-5-4-3-2-1 = 15:31

Thrusters @ 75 lbs

Pullups

* Every minute on the minute, perform three burpees before continuing to work on reps.

This workout was terrible!

October 11 Workout

Performance

3 rounds = 21:26

30 cal row

25 pushups

20 kettlebell swings @ 53 lbs

15 box jumps @ 24"

10 toes to bar

One-Pan Ravioli Gratin

With mushrooms and parmesan breadcrumbs.

October 9 Workout

Fitness

7 rounds = 14:14

10 cal row

7 front squats @ 85 lbs

Herby Pan-Seared Chicken

With farro, tomatoes, and fresh mozzarella.

Crossfit Team Series Events 7 and 8

Event 7

MF pairs, alternating

20 min AMRAP = 

5 clean and jerks @ 115 lbs

10 synchronized hanging knee raises

Event 8

Total reps = 1025

MM pair

12 min AMRAP = 447

30 single unders

15 power snatches @ 55 lbs

FF pair

12 min AMRAP = 578

30 single unders

15 power snatches @ 35 lbs

Partnered with Len K, Chris L, and Alana C.

Italian Ciabatta Burgers

With mozzarella cheese and sweet-and-tangy salad.

Crossfit Team Series Events 5 and 6

Event 5

20 min timecap = 546 reps

200 wallballs @ 14 lbs

150 partner deadlifts @ 240 lbs

194 hand release pushups

During the wallballs and pushups, the barbell must be held by a pair in a static deadlift hold.

Event 6

10 min = 36

Chest-to-bar pullups

I did 30 pullups and Alana did 6.

Teamed with Len K, Chris L, and Alana C.

Pork Dumplings

With quick pickled veggie salad and soy dipping sauce.

October 2 Workout

Fitness

12 min AMRAP = 3 + 26

15 cal row

21 kettlebell swings @ 53 lbs

9 burpees

Italian Sausage and Baby Broccoli Pasta

With oregano gremolata and parmesan cheese.

Cindy

Mobility

1 min T-spine foam rolling

1 min/side lat foam rolling

Bench shoulder stretch x 4 :15, :15 rest

2 min/leg pigeon pose

Warmup

2 rounds:

Wide-grip banded PVC lat pulldown, 10 reps

Bench dips, 8 reps

1 1/4 airsquats, 10 reps

Performance

"Cindy"

20min AMRAP = 12 + 8

5 pullups

10 pushups

15 air squats

September 27 Workout

Warmup

2 rounds:

Squat therapy, 5 reps slow

Seated banded row, 10 reps

Roll to candlestick, 8 reps

Strength

Front squats = 154 lbs

1 @ 138 lbs

1 @ 145 lbs

1 @ 154 lbs

3# PR!

Fitness

For time = 14:33

100 single unders

30-25-20-15-10

Wallballs @ 16 lbs

Situps

100 single unders

Honey-and-Ginger Glazed Chicken

With snap peas and jasmine rice.

September 25 Workout

Performance

3 rounds = 14:19

400m run

15 box jumps @ 24"

10 push presses @ 85 lbs

Gnocchi Bolognese

With fresh tomato sauce, carrots, and parmesan cheese a lá Crystal.

Rockfish Piccata

With sautéed spinach, Israeli couscous, and lemon caper sauce.

September 22 Workout

Warmup

2 rounds:

Kneeling banded hip thrusts, 10 reps

Opposite arm/leg V-ups, 12 reps alternating

Plank shoulder taps, 20 reps

Strength

Romanian deadlifts @ 135 lbs, 6 reps

Rest :30

Hanging around-the-worlds, 5 reps

Rest 1:00

Fitness

3 rounds = 2 + 12, 2 + 25, 2 + 6, 2, 2 + 25, 2 + 25

2:00 AMRAP

50 single unders

10 double kettlebell swings @ 18 lbs

Rest 1:00

2:00 AMRAP

50' bear crawl

10 wallballs @ 16 lbs

Oven-Baked Corn and Tomato Risotto

With pancetta and parmesan.

Mole-Spiced Steak Tacos

With poblano and Mexican corn salad.

September 20 Workout

Warmup

2 rounds:

Single-arm banded row, 10 reps/arm

Good morning squats, 8 reps

Opposite arm/leg, 10 reps alternating

Fitness

EMOM 30min: 10-18-8-15-6

Min 1: 10 pushups

Min 2: 18 airsquats

Min 3: 8 cal row

Min 4: 15 situps

Min 5: 6 cal assault

September 18 Workout

Performance

For time = 13:02

18-15-12-9-6-3

Cal row

Kettlebell swings @ 53 lbs

8 weighted situps @ 25 lbs between sets

September 17 Workout

Max number of bear complex in 5:00 = 34

Adriane and I did 19 reps @ 75 lbs.  Chris and Danny did 15 reps.

For time = 14:51

75 power snatches @ 75 lbs

75 handstand pushups/pike pushups

100 wallballs @ 16 lbs over pullup bar

One teammate must have an axle @ 135 lbs in a deadlift hold during the snatches.

One teammate must be in a handstand hold during the handstand pushups.

One teammate must be hanging from the pullup bar during wallballs.

Teamed with Chris L, Danny W, and Adrianne.

Thai Pork Stir-Fry

With green beans, red pepper, and mint.

September 15 Workout

Warmup

2 rounds:

Goblet reverse lunges, 10 reps alternating legs

Plate situps @ 10 lbs, 12 reps

Seated box jumps, 5 reps

Strength

Front squats = 125

82.5%

3 @ 125 lbs

3 @ 125 lbs

3 @ 125 lbs

4 @ 125 lbs

Fitness

For time = 14:30

15 cal row

20 toes to bar

20 back squats @ 75 lbs

30 box jumps @ 24"

20 back squats @ 75 lbs

20 toes to bar

15 cal row

September 13 Workout

Warmup

2 rounds:

Plyometric ice skaters, 12 reps

Kneeling banded single-arm press, 10 reps/arm

Wall-facing handstand hold :15

Strength

Bench press = 105 lbs

82.5%

3 @ 105 lbs

3 @ 105 lbs

3 @ 105 lbs

6 @ 105 lbs

Performance

4 rounds = 11:14

50 single unders

15 slamballs @ 40 lbs

3 wallwalks

Smoky Black Bean Cakes

With sweet corn, avocado salsa, and arugala.

9/11 Memorial WOD Scaled

Performance

For time = 30:00 

2001m run

7 rounds (I did 3 + 6)

9 deadlifts @ 155 lbs

11 burpee pullups

9 box jumps @ 24"

11 wallballs @ 16 lbs

9 pushups

110 walking lunges

September 11 Workout

Strength

Back squats = 112 lbs

82.5% (should have been lifting 150 lbs)

3 @ 112 lbs

3 @ 112 lbs

3 @ 112 lbs

6 @ 112 lbs

Performance

5 rounds = :53-1:02-1:12-1:20-1:04

5 power snatches @ 65 lbs

10 burpees over bar

Rest 1:00 between round

Caramelized-Pineapple Burgers

With Monterey jack cheese and red cabbage slaw.

Roasted Pork

With balsamic fig sauce, green beans, and rosemary potatoes.

September 8 Workout

Warmup

2 rounds:

Dumbbell single arm curl and press @ 8 lbs, 10 reps/arm

Seated banded row, 10 reps

Dumbbell lateral raise @ 8 lbs, 10 reps

Strength

Shoulder press = 80 lbs

82.5%

3 @ 80 lbs

3 @ 80 lbs

3 @ 80 lbs

3 @ 80 lbs

Performance

15 min AMRAP = 2 + 80

18 cal row

12 push press @ 75 lbs

100m farmer carry @ 53 lbs

5 strict pullups

Crossfit Team Series Events 1 and 4

Event 1

For time = 35:30

21-15-9

Synchronized bar-facing burpees

Synchronized overhead squats @ 65 lbs

Synchronized pullups

Teams wave through as M-F.  Time cap was 25:00 but we went over.  I switched to 53 lb overhead squats in round 2.

Event 2

Hang power clean = 120 lbs

1 @ 95 lbs

1 @ 115 lbs

1 @ 120 lbs

PR!

Teamed with Len K, Chris L, and Alana C.  

Birthday Workout!

Coach Kelly

3 rounds = 10-9-10

3 min to complete:

300m run

10 toes to bar

AMRep hang power cleans @ 75 lbs

Rest 2:00 between rounds

Did this with Karen G, Kelly G, and Carrie G.

*Scores are the number of power cleans performed each round.

September 3 Workout

Clean & Jerk = 65

10 @ 65 lbs for Sara

20 @ 95 lbs for Chris and I

10 @ 75 lbs for Sara

20 @ 115 lbs for Chris and I

5 @ 85 lbs for Sara

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 29 reps.  115 lbs is my PR!

For time = 9:31 / 6:18

100 single unders each

75 cal row, total

50 step-ups @ 20"

Teamed with Sara A. And Chris L.  Females receive a time score and males receive a separate time score.

September 1 Workout

Warmup

2 rounds:

Standing chest fly, 10 reps

Dumbbell external rotation, 8 reps/arm

V-cone jump plyometric drill, 2 reps

Strength

Bench press = 90 lbs

72.5% (should have been 94 lbs)

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

6 @ 90 lbs

Fitness

For time = 17:09

10 Turkish get ups, alt arms @ 12 lbs

20 medball cleans @ 14 lbs

30 box jumps @ 24"

400m medball carry @ 14 lbs

30 box jumps @ 24"

20 medball cleans @ 14 lbs

10 Turkish get ups, alt arms @ 12 lbs

Andy

Performance

3 rounds (I only did 2) = 21:15

200m run

15 thrusters @ 75 lbs

200m run

15 burpees over bar

200m run

15 power cleans @ 75 lbs

August 30 Workout

Warmup

2 rounds:

Banded single-leg adduction, 12 reps/leg

1 1/4 goblet squats, 10 reps

Dumbbell box jumps, 5 reps @ 12 lbs 12"

Strength

Front squat = 109

72.5%

5 @ 109 lbs

5 @ 109 lbs

5 @ 109 lbs

6 @ 109 lbs

Fitness

5 rounds (only did 4 + 61) = 15:00

50 single unders

20 kettlebell swings @ 53 lbs

12 toes to bar

* 15 min timecap

Orange-Glazed Meatballs

With crispy broccolini and rice.  I liked this.

August 28 Workout

Strength

Shoulder press = 71 lbs

72.5%

5 @ 71 lbs

5 @ 71 lbs

5 @ 71 lbs

5 @ 71 lbs

Performance

Every 3 min for 15 min = 1:28-1:28-1:29-1:30-1:42

200m run

7 pullups

7 pushups

Record split times.

Steak Fajitas

With kiwi salsa and crispy beans.

August 27 Workout

Performance

5 rounds = 29:23

400m run

10 front squats @ 85 lbs

10 deadlifts @ 85 lbs

10 burpees over bar

Was supposed to do 12 deadlifts per round but I misread the board.

Summer Corn and Chicken Pizza

With tomatoes, scallions, and adobo sauce.

Sesame Beef Stir Fry

With sugar snap peas and basmati rice.

August 21 Workout

Performance

3 rounds = 24:23

800m run

20 hand release pushups

15 toes to bar

August 20 Workout

Performance

5 rounds = 24:02

20 cals assault

10 power clean + hang power clean + thruster @ 75 lbs

20 pullups

200' farmer carry @ 62 lbs

Teamed with Geoff Shepherd.

Chipotle-Glazed Pork Chops

With garlic mashed potatoes and roasted broccoli.  This was very good.

Crispy Salmon

With bok choy, wasabi lime dressing, and soy-infused rice.  This was really good.

August 18 Workout

Warmup

2 rounds:

Seated banded lat pulldown, 10 reps

Handstand hold (wall-facing), :15

Jumping good mornings, 10 reps

Strength

3 sets:

Press complex = 85 lbs

1 shoulder press + 2 push presses + 10 sec stability hold, building

1 @ 65 lbs

1 @ 75 lbs

1 @ 85 lbs

Rest :30

Chin-over-bar hold, :15

Rest 1:00

Performance

15 min AMRAP = 6 + 8

20 double under attempts

3 rope pullups + 3 knees to elbow

9 double dumbbell ground to overhead @ 20 lbs

Rosemary Beef Skewers

With garlic ciabatta and charred veggies.