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