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