May 31 Workout

Warmup

3 rounds:

Banded hip abductions, 10 reps/leg

Superman raises, 10 reps

Single-leg Romanian deadlift, 6 reps/leg

Strength

Front squats = 100 lbs

80%

5 @ 100 lbs

5 @ 100 lbs

5 @ 100 lbs

5 @ 100 lbs

Performance

For time = 18:14

50 kettlebell swings @ 53 lbs

50 situps

40 cal rows

40 situps

30 kettlebell swings @ 53 lbs

30 situps

20 cal rows

20 situps

10 kettlebell swings @ 53 lbs

10 situps

Pan-Seared Pork

With onion gravy, broccolini and rosemary mashed potatoes.

Scaled Helton

Performance

3 rounds = 40:00

800m run

30 dumbbell squat cleans @ 25 lbs

30 burpees (only did 11 the last round)

Cheesy Meatball Subs

With herby marinara and crispy broccolini.

Coach Cory

Shoulder press = 58 lbs

77.5%

5 @ 58 lbs

5 @ 58 lbs

5 @ 58 lbs

5 @ 58 lbs

Performance

For rounds = 4 + 10

5 deadlifts @ 83 lbs

4 pullups

3 clean and jerks @ 83 lbs

2 pike pushups

10 kettlebell swings @ 53 lbs

Did this with Karen G, Nicole G, and Mahak K.

Turkish Lamb Meatballs

With herby couscous.

March 5 Workout

Warmup

2 rounds:

Kneeling banded hip thrust, 12 reps

Hip clamshell, 8 reps/leg

Opposite arm/leg extension, 12 reps alternating

Strength

Front squats = 95 lbs

75%

5 @ 95 lbs

5 @ 95 lbs

5 @ 95 lbs

5 @ 95 lbs

Fitness

3 sets for load = 25 lbs

Dumbbell weighted step ups, 6 reps/leg @ 25 lbs

Rest :30

Strict hanging leg raise, 10 reps

Rest :30

6:00 max assault cals = 112

Partners must alternate every :30.  Partnered with Karen G.

Marinated Steak Bibimbap

With zucchini, crispy mushrooms, and pickled scallions a lá Crystal.

May 24 Workout

Warmup

3 rounds:

Alternating single-arm kettlebell swings, 16 reps

Seated dumbbell shoulder press alternating from extension, 12 reps @ 15 lbs

Banded W's, 10 reps

Strength

Shoulder press = 62 lbs

75%

5 @ 62 lbs

5 @ 62 lbs

5 @ 62 lbs

5 @ 62 lbs

Performance

For total reps = 138

3:00 box jump overs @ 24"

3:00 row for cals

2:00 dumbbell push press @ 25 lbs

2:00 row for cals

1:00 box jump overs @ 24"

1:00 row for cals

Mushroom Ragout

With crispy polenta cakes and tangy arugala salad.

May 18 Workout

Warmup

3 rounds:

Single-leg Romanian deadlift with dummbell in opposite hand, 6 reps/leg

Ice-skaters, 12 reps

Plank double-knee tuck, 8 reps

Competition

For time = 28:04

1000m row

30 box jumps @ 24"

50 situps

750m row

25 box jumps @ 24"

40 situps

500m row

20 box jumps @ 24"

30 situps

250m row

15 box jumps @ 24"

20 situps

French Onion Soup Burger

With Béchamel, caramelized onions, and kale chips.

Pork Teriyaki

With basmati rice and asparagus.

May 15 Workout

Shoulder Press = 53 lbs

72.5%

5 @ 53 lbs

5 @ 53 lbs

5 @ 53 lbs

5 @ 53 lbs

Front squats = 90 lbs

72.5%

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

Blackened Tilapia

With crispy potatoes and blistered veggies.

May 10 Workout

Warmup

2 rounds:

Band row and rotate, 8 reps per arm

Tempo pushup 31X1, 5 reps

Banded shoulder press, 10 reps

Strength

Bench press = 88 lbs

72.5%

5 @ 88 lbs

5 @ 88 lbs

5 @ 88 lbs

5 @ 88 lbs

Performance

8 min AMRep = 18

Manmakers @ 25 lbs

*Every min on the minute starting at 1:00, perform 2 roll to candlesticks

Roasted Pork Tenderloin

With lemony potato & zucchini hash.

Herby Pan-Seared Chicken

With farro caprese salad.  Tasty salad.

May 8 Workout

Bench press = 85 lbs

70%

5 @ 85 lbs

5 @ 85 lbs

5 @ 85 lbs

5 @ 85 lbs

Did this with Karen G.

Lena

Competition

4 rounds (only completed 3 + run + 12 box jumps) = 35:00

400m run

25 toes to bar

25 box jumps @ 24"

25 kettlebell swings @ 53 lbs

25 airsquats

Hit the time cap.

Sausage and Broccolini Orecchiette

With pesto.

May 5 Workout

Warmup

2 rounds:

Lateral lunges, 6 reps/side

Barbell bent-over row @ 33 lbs, 10 reps

Side-plank, :20 per side

Strength

Front squats = 90 lbs

70%

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

5 @ 90 lbs

Performance

3 sets:

12 rear-rack weighted walking lunges @ 63 lbs

Rest :30

20 weighted situps @ 25 lbs

Rest 1:00

Every :30 for 8 min sprint 50m - 100m

One-Sheet Sausage and Pepper Hoagies

With broiled asparagus.

Parmesan-Crusted Chicken

With balsamic potato salad and garlic-roasted tomatoes.  This was my favorite potato salad.

May 3 Workout

Warmup

3 rounds:

Single-leg glute bridge, 6 reps/leg

Sumo Romanian deadlift, 8 reps @ 45 lbs

Hollow hold :30

Strength

Sumo deadlift = 160 lbs

70%

5 @ 160 lbs

5 @ 160 lbs

5 @ 160 lbs

5 @ 160 lbs

Fitness

4 rounds = 10:38

16 cal row

14 dumbbell snatch alternating @ 25 lbs

12 pushups

Seared Cod

With Mediterranean bean and tomato salad.

May 1 Workout

Shoulder Press = 49 lbs

67.5%

5 @ 49 lbs

5 @ 49 lbs

5 @ 49 lbs

5 @ 49 lbs

Wedding WOD

100 wallballs @ 16 lbs

100 medball situps @ 16 lbs

100 jumping lunges

100 push presses @ 75 lbs

100 slamballs @ 16 lbs

Run together

Partnered with Dan H. and Peter U.