November 26 Workout

Fitness

20min AMRep = 1371

1:00 wallballs @ 16 lbs

1:00 burpees

1:00 situps

1:00 assault for cals

Rest 1:00

One athlete starts at each station, including the rest station.  Each athlete keeps their own running count of reps, and can write down their number when they rotate to the rest station.  Athletes rotate to a new station every minute.  This continues until the 20:00 mark, which will be 4 rounds at each station.  Score is the total number of reps performed as a team, so add up everyone's numbers.

Teamed up with Karen G, Kelly G, Emma W, and Didi.

Thanksgiving WOD

Last place like last year!  It's tradition!

For time = 30:05

Each person does:

15 burpees

40' bear crawl

50 jumping jacks

40 air squats

30 situps

20 pushups

Relay-style.  Teamed with Karen G, Kelly G, Carrie G, and Emma W.

Cherry-and-Balsamic-Glazed Pork Chops

With crispy broccoli and potatoes.  This was very good.

Tortellini Gratin

With tomato basil bolognese and cheesy breadcrumbs.

November 20 Workout

Strength

Push press = 96 lbs

80%

2 @ 96 lbs

2 @ 96 lbs

2 @ 96 lbs

2 @ 96 lbs

Fitness

3 rounds = 3:46-4:33-3:40

20 cal row

25 kettlebell swings @ 53 lbs

15 burpees

Rest 1:30

Record split times

November 19 Workout

Fitness

20 min AMRAP = 3 + 51

30 wallballs @ 16 lbs

20 box jumps @ 16"

15 pullups

10 push press @ 75 lbs

Teamed with Emma W.

One partner rows 250m while the other partner works on the AMRAP. When the partner finishes the row, the partners switch. The score is total number of rounds.

Pan-Seared Sole

With salsa verde, fingerling potatoes, and lemony green beans.

Pan-Roasted Chicken

With dijon mushroom sauce and Israeli couscous.

November 16 Workout

Performance

4min AMRAP = 3 + 3

7 power cleans @ 95 lbs

10 hand release pushups

Rest 1:00

4:00 row for cals = 45

Rest 1:00

4min AMRAP = 3

7 power cleans @ 95 lbs

10 hand release pushups

Rest 1:00

4:00 rows for cal = 43

Cauliflower Pancetta Mac and Cheese

Coach Lisa

Strength

Shoulder press = 78 lbs

80%

3 @ 78 lbs

3 @ 78 lbs

3 @ 78 lbs

3 @ 78 lbs

Performance

For reps = 8-9-10-5

2 rounds:

2:00 to complete

50 single unders

10 toes to bar

AMRep hang power clean @ 95 lbs

Rest 2:00

2:00 to complete

10 burpee box jumps @ 24"

10 toes to bar

AMRep pike pushups

Rest 2:00

Deck of Cards

For time = 25:26

95 burpees

95 kettlebell swings @ 53 lbs

95 lunges

95 situps

400m run together

Each team starts with a deck of cards on a box.  The first card is flipped over at the start of the workout, and each athlete must complete the number of reps on the card of the given movement.  Movement is based on suit.  The next card cannot be turned over until all teammates have completed the given movement and reps.

Hearts - burpees

Diamonds - kettlebell swings

Spades - lunges

Clubs - situps

Jokers - 200m run together

Face cards = 10 reps

Aces = 11 reps

Teamed with Karen G, Kelly G, and Emma W.

Spicy Pork and Kale Soup

With udon noodles, ginger, and Thai chili.

Webster Scaled

For time = 32:22

6 rounds (I only did 5):

28 wallballs @ 16 lbs

400m run

2 clean & jerks @ 115 lbs

Some nice people thought I was done with my workout and put my equipment away before I was done.  Since I was near the 35 min time cap, I just ended early.

November 6 Workout

Performance

For time = 11:33

25 situps

50 airsquats

25 situps

50 pushups

25 situps

50 kettlebell swings @ 53 lbs

25 situps

November 5 Workout

Push press = 125 lbs

3 @ 115 lbs

3 @ 125 lbs

PR!  Chris L got 165 lbs.

Rest 2:00

For time = 16:17

50 kettlebell swings @ 53 lbs

40 box jump overs @ 20"

30 pullups

20 front squats @ 95 lbs

100' sandbag bear crawl @ 40 lbs

Partnered with Chris L.

The workout is done wave-through style with athlete 1 beginning at the KBS.  Only 1 athlete at a station at a time and athlete cannot pass the person in front of them.

Coffee-Rubbed Steak Tacos

With black beans and lime crema.

Chicken Paillard

With chimichurri, sweet potato wedges, and salad.

November 1 Workout

Strength

Bench press = 93 lbs

70%

5 @ 93 lbs

5 @ 93 lbs

5 @ 93 lbs

7 @ 93 lbs

Performance

3 rounds = 10:19

200m run

5 strict pullups

200m run

10 dumbbell snatch alternating @ 30 lbs