March 31 Workout

Warmup

2 rounds:

Banded leg abduction, 10 reps/leg

Squat therapy, 5 reps

V-sit hold :20

Banded tricep pushdown, 12 reps

Strength

1 1/4 front squat = 103 lbs

4 sets of 3 reps, building

3 @ 53 lbs

3 @ 73 lbs

3 @ 83 lbs

3 @ 103 lbs

Partnered with Karen.

Performance

Every 2 min for 12 min: 3 + 35

15 wallballs @ 20 lbs

10 hand-release pushups

15 double unders

* If you fail to complete the work, it becomes an AMRAP for the remaining time.

March 29 Workout

Warmup

2 rounds:

Double overhead kettlebell carry, 100'

Banded straight-arm lat pulldowns, 10 reps

Dumbbell external rotations @ 5 lbs, 8 reps/arm

Strength

3 sets:

Parallette/box pass-throughs @ 20', 8 reps

Rest :30

Handstand hold :15-:30

Rest 1:00

Performance

18 min AMRAP = 8 + 15

1 wallwalk

3 strict pullups

5 strict toes to bar

7 cal row

Open 16.5 Scaled

For time = 22:37

21 thrusters @ 65 lbs

21 burpees over bar

18 thrusters @ 65 lbs

18 burpees over bar

15 thrusters @ 65 lbs

15 burpees over bar

12 thrusters @ 65 lbs

12 burpees over bar

9 thrusters @ 65 lbs

9 burpees over bar

6 thrusters @ 65 lbs

6 burpees over bar

3 thrusters @ 65 lbs

3 burpees over bar

Judged by Geoff Shepherd.  One of the hardest things I have ever done.

Pan-Seared Chicken

With dijon mushroom sauce and brown rice.  This was very good.

Seared Steak

With spring veggie succotash and mint-chive pesto.

Citrus Skillet Shrimp

With poblano, olives, and crispy potatoes.

Lola

Warmup

2 rounds:

Chinese plank :15

Dumbbell iron cross @ 5 lbs, 5 reps

Banded shoulder press, 7 reps

Strength

Shoulder press, 5 reps @ 55 lbs

5 @ 33 lbs

5 @ 45 lbs

5 @ 55 lbs

Rest :30

Barbell good mornings, 6 reps @ 33 lbs

3 @ 33 lbs

3 @ 33 lbs

3 @ 33 lbs

Rest 1:00

Lola

5 rounds = 13:14

5 double under attempts + 50 single unders

20 knees to elbow

10 pike push-ups

March 22 Workout

Warmup

3 rounds:

Banded kneeling hip thrusts, 10 reps

Dumbbell box jumps @ 12 lbs and 12", 8 reps

Opposite arm/leg V-ups, 14 reps

Strength

Hang power clean = 105 lbs

10 min to build to a heavy triple

3 @ 75 lbs

3 @ 85 lbs

3 @ 95 lbs

3 @ 105 lbs

Competition

6 sets, each for time = 1:23-1:37-1:42-1:50-1:46-1:37

10 burpee box jump overs @ 24"

100m sprint

Rest 1:00

*Cash-out: tabata hollow hold

Lemony Pan-Seared Chicken

With pesto potato salad and peas a lá Crystal.

Open 16.3 Scaled

13 min AMRAP = 0 + 137

55 deadlifts @ 135 lbs

55 wallballs @ 20 lbs (9 ')

27 cal row

Didn't get to 28 cal rows and 55 hand release push-ups.  Judged by Carrie Gratiot.

Lasagna Penne Bake

With kale and mozzarella.  This was good but I wish the kale was cooked first.

Salmon en Papillote

With whole wheat couscous pilaf, asparagus, and tarragon-chive herb sauce a lá Crystal.

March 17 Workout

Warmup

3 rounds:

Dumbbell hammer curls, 10 reps @ 12 lbs

Around the world lunges, 2 reps per leg

Behind-the-neck, narrow-grip shoulder press, 7 reps

Skill

Rope climb practice/instruction

Fitness

20 min AMRAP: 3 + 25

5 rope pull-ups

5 knees to elbow

20 wallballs @ 16 lbs

500m run

March 15 Workout

Warmup

3 rounds:

Supine banded pullover, 10 reps

Dumbbell curl and press, 8 reps @ 15 lbs

Linear hurdle plyometric drill

Strength

Push press = 83 lbs

5 sets of 1 rep, building

1 @ 33 lbs

1 @ 53 lbs

1 @ 63 lbs

1 @ 73 lbs

1 @ 83 lbs

Partnered with Roddy.  PR!

Performance

2 sets, with a running clock: 0-18-29-0-15-17

2:00 to complete:

50 double unders then AMRep pull-ups

 

Rest 1:00

2:00 to complete:

8 cals assault then AMRep toes to bar

Rest 1:00

2:00 to complete:

200m run then AMRep hand release push-ups

Rest 1:00

On rounds 1 and 4, I did a minute of double unders and a minute of pull-ups.

Open 16.3 Scaled

7 min AMRAP = 91 reps

10 snatches @ 45 lbs

5 jumping chest-to-bar

Judged by Peter Urmini.

Ezogiku in Honolulu

Shoyu Ramen and an order of shrimp tempura.  Not bad for food court ramen and fairly inexpensive at around $8.  I also had a side order of shrimp tempura.

Kamitoku Ramen in Honolulu

Ate at a ramen food truck on our anniversary.  Romance is not dead!

www.kamitokuramen.com

Beefy Tan Tan - super garlicky in the meat and broth.  Kind of a turn off.

Beef bowl and order of yummy gyoza.

Ramen Nakamura in Honolulu

Shoyu Ramen.  Good, simple ramen.  The garlic was not overpowering.  I should have ordered an egg in it.

Cold shio ramen

Lucky Belly in Honolulu

www.luckybelly.com

My cousin and wife!

Beast Bowl - brisket, short ribs, ox tail won tons.  Very delicious, although the won tons really didn't fit with the feel of the bowl.  They were good on their own though.  Awesome bowl.  Huge portion and everything was tasty.  Crushed it.

Belly Bowl - pork belly, bacon, and sausage.  Chinese sausage was good, but also didn't really go with the rest of the bowl.

Shrimp Kim Chee Bowl - togarashi shrimp and kim chee

Matsuhana in Honolulu

Vegetable and Chashu Ramen.  Good chashu, good broth, price at $17.50 too high.

Tempura Udon

Open 16.2 RX

4 min:

25 toes to bar

48 double unders

Missed out on 2 double unders and 15 squat cleans @ 105 lbs.  Judged by Rick Wedge.  New 1RM of 105 lbs!

Honey-Glazed Pork Tenderloin

With caramelized sweet potatoes and crispy green beans a lá Crystal.

February 1 Workout

Warmup

3 rounds:

Snatch-grip behind the neck shoulder press, 7 reps @ 33 lbs

Squat therapy, 5 reps

Agility ladder

Strength

Front squats = 93 lbs

5 @ 63 lbs

5 @ 73 lbs

5 @ 83 lbs

5 @ 93 lbs

Substituted for overhead squats.  Partnered with Roddy.

Performance

Every 3 min for 15 min (5 rounds) = 1:45-2:15-2:15-2:30-2:45

10 thrusters @ 63 lbs

200m sprint

*record split times.  All times are estimated.