January 28 Workout

Warmup

3 rounds:

10/arm banded internal rotations

:30 plank hold

10/arm banded external rotations

10 Romanian deadlifts @ 33 lbs

Strength

Tempo shoulder press 30X1 = 73 lbs

4 sets of 3 reps, building

3 @ 53 lbs

3 @ 63 lbs

3 @ 73 lbs

3 @ 73 lbs

PRed by 10 lbs to 73 lbs.

Fitness

3 sets: 1 + 64 / 1 + 60 / 1 + 60

3:00 AMRAP:

10 single-arm dumbbell ground-to-overhead right arm @ 25 lbs

50' double dumbbell farmer carry @ 25 lbs

10 single-arm dumbbell ground-to-overhead left arm @ 25 lbs

50' double dumbbell farmer carry @ 25 lbs

10 dumbbell sprawls @ 25 lbs

Rest 1:00 between sets

Lemony Chicken Paillard

With sweet potato wedges, arugala salad, and chimichurri a lá Crystal.

January 26 Workout

Warmup

3 rounds:

5 light plate Iron Cross @ 5 lbs

10 dumbbell bat wings

100m jump rope run

10 dumb bell glute bridges

Performance

4 rounds = 21:44

200m run

7 strict pull-ups

14 push-ups

200m run

20 walking lunges

:15 L-sit

January 24 Workout

Crossfit Baseline

For time = 6:27

500m row

40 air squats

30 sit-ups

20 push-ups

10 pull-ups

Italian Meatloaf

With sundried tomatoes, roasted green beans, and garlic basil mashed potatoes.  Little too much shallots.

January 23 Workout

Fitness

20 min AMRAP = 10 + 201

200m run

7 hang power cleans @ 85 lbs

3 rope pull-ups + 3 knees to elbow

Partners alternate rounds.  One person completes a full round while their partner is resting.  Partnered with Mikkel and Eymad.  Eymad and I acted as one person.  I thought my cleans were 75 lbs, but they were really at 85 lbs.

Jamie's Super Speedy Steamed Salmon

With jewelled couscous and yogurt.  Salmon seemed a bit bland.

January 21 Workout

Warmup

3 rounds:

15' PVC crawl (opp. arm/leg) forward

15' PVC crawl (opp. arm/leg) backward

Single-leg box squat 10/leg

10 kettlebell swings @ 26 lbs

Strength

Back squat - 3 sets of 5 reps, building

5 @ 63 lbs

5 @ 83 lbs

5 @ 93 lbs

Performance

4 rounds for time = 20:00 time cap (3 + 30)

25 wallballs @ 16 lbs

20 kettlebell sumo deadlift high pulls @ 53 lbs

15 knees to elbow

100' bear crawl

Chicken Milanese

With crispy potatoes, mixed greens, and creamy lemon-chive dressing a lá Crystal.  The salad and dressing was really good.

Open 14.1

Warmup

4 rounds:

7 snatch-grip behind the head push press @ 33 lbs

8/leg single- leg barbell Romanian deadlift @ 33 lbs 

9 box jumps @ 20"

Strength

Snatch pull + snatch (2+1) @ 53 lbs

12 min to build to a heavy set

10 @ 53 lbs

Performance

AMRAP 10 min = 2 + 44

30 double unders

15 power snatches @ 53 lbs

PR on my snatches!  

Carrie's Benchmark #1

For time = 4:28

400m run

30 kettlebell swings @ 53 lbs

20 push-ups

10 pull-ups

January 15 Workout

Warm-up

4 rounds:

5 jumping good mornings @ 33 lbs

Roll to stand with plate @ 10 lbs x 6

5 muscle cleans @ 33 lbs

Strength

15 min to build to a heavy squat clean @ 83 lbs

9 @ 63 lbs

9 @ 83 lbs

Fitness

 3 sets for reps = 53-43-33

:45 wall balls @ 16 lbs

:15 rest

:45 sit-ups

:15 rest

:45 assault cals

1:15 rest

Tuscan Sausage Linguini

With zucchini, chilies, and parmesan a lá Crystal.

January 14 Workout

Warm-up:

3 rounds:

3 scap wall slides (W/Y)

:15 L-sit

12 seated alternating dumbbell press from lockout

10/single leg glute bridges

Strength:

4 Sets:

Strict pull-ups x 3

Rest :30

Strict dips x 5

Rest :30

Fitness:

3 rounds for time = 11:08

150 single unders

12 ring rows

15 push-ups

20 walking lunges

January 12 Workout

Warmup:

9 min EMOM:

7 "1 1/4 squats"

Split stance dumbbell press, 5 reps/arm @ 15 lbs

7 up-downs

Strength:

Front squat:

4 sets of 3 reps, building

3 @ 53 lbs

3 @ 73 lbs

3 @ 83 lbs

3 @ 93 lbs

Fitness:

6 rounds for time = 17:01

10 dumbbell thrusters @ 20 lbs

12 burpees

14 situps

Spiced Swedish Meatballs

With roasted mushrooms and egg noodles.

January 10 Workout

Bench press

5 @ 33 lbs

3 @ 53 lbs

3 @ 63 lbs

3 @ 83 lbs

1 @ 106 lbs

1 @ 111 lbs

1 @ 118 lbs

1 @ 123 lbs

Got a PR!

January 9 Workout

For time = 19:33

30 burpee pull ups

30 thrusters @ 53 lbs

30 weighted situps @ 15 lbs

30 kettlebell swings @ 53 lbs

30 cal rows

30 wallballs @ 14 lbs

30 toes to bar

Skillet Chicken Pot Pie

With homemade biscuits and thyme gravy.

Panko-Crusted Mahi Mahi

With wasabi-aioli, quinoa, and green bean-tomato sauté.

January 7 Workout

20 min to find 1RM deadlift:

10 - 35%

6 - 50%

4 - 60%

3 - 70%

2 - 85%

1 - 90%

1 - 95%

1 - 100%

1 - 228 lbs

3 rounds for time = 11:16

25 cal row

20 kettle bell swings @ 53 lbs

15 v-ups

PR'd my 1RM deadlift at 228 lbs!  Karen PR'd at 228 and Kelly PR'd at 163.  It was a good day.  I achieved Athlete-level on the wod.

January 4 Workout

25 minute partner AMRAP: 7 + 18

10 power cleans @ 53 lbs

12 tall box jumps @ 24"

2 rope lowers/raises

Partner 1 begins AMRAP while Partner 2 does a 500m row.  When Partner 2 finishes, they switch.  

Partnered with Roddy.  We also got 4584m total in rowing.

January 1 Workout

For time (including rest): 20:03

200m sprint

10 box jump overs @ 24"

5 front squats @ 83 lbs

Fregola Sarda & Sweet Italian Sausage

With mushrooms, wilted spinach, and parmesan.

Steak Au Poivre

With cheesy hesselbeck potatoes, creamed kale, and shallot-peppercorn sauce.

Sesame-Crusted Tuna Tataki Salad

With rice balls, avocado, and wasabi-lime dressing.  This was delicious!

New Years Eve Workout

20 min AMRAP = 3 + 37

20 cal row

15 box jumps @ 24"

2 pull ups

1 wall walk

20 walking lunges

16 kettle bell swings @ 53 lbs