December 28 Workout

Strength

Bench press = 111 lbs

85%

3 @ 111 lbs

3 @ 111 lbs

3 @ 111 lbs

6 @ 111 lbs

Was sick so only did the strength portion.

Bistro Salmon and Lentils

With brussel sprouts and carrots.  We dont like keta salmon that much, so I bought Alaskan salmon.

Drizzly Balsamic Fig Chicken

With sweet potatoes and arugala.

Italian Meatloaf

With sun-dried tomatoes, green beans, and garlicky potatoes.

Honey Mustard Glazed Salmon

With a crispy walnut panko crust.

December 26 Workout

Strength

Front squat = 131 lbs

85%

3 @ 131 lbs

3 @ 131 lbs

3 @ 131 lbs

4 @ 131 lbs

Creamy Mushroom Pork Chops

With roasted brussel sprouts and crispy potatoes a lá Crystal.

Winner Winner Chicken Orzo Dinner

With cheesy roasted veggies.

Coach Radz

Strength

Shoulder press = 85 lbs

85%

3 @ 85 lbs

3 @ 85 lbs

3 @ 85 lbs

3 @ 85 lbs

Performance

5 rounds (I only got 4 rounds) = 15:00

7 squat cleans @ 85 lbs

9 burpees over bar

11 toes to bar

Upgraded Steak and Potatoes

With green beans amandine.

December 18 Workout

Strength

Bench press = 98 lbs

75%

5 @ 98 lbs

5 @ 98 lbs

5 @ 98 lbs

7 @ 98 lbs

Fitness

3 rounds = 15:42

250m row

25 situps

250m row

15 burpees

Subbed 200m run with 250m row.

December 17 Workout

For time = 25:09

75 hang power cleans @ 75 lbs

300 single unders

75 front squats @ 75 lbs

500m run together

75 back squats @ 75 lbs

300 single unders

75 deadlifts @ 125 lbs

500m run together

Teamed with Chris L and Ryan B.

December 13 Workout

Performance

20 min AMRAP = 3

20 dumbbell walking lunges @ 30 lbs

15 shoulder to overhead @ 95 lbs

500m row

Pistachio-Crusted Chicken

With quinoa and chopped cucumber jalapeño salad.

December 11 Workout

Strength

Shoulder press =75 lbs

75%

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

7 @ 75 lbs

Competition

Tabata slamballs @ 50 lbs = 5

Tabata situps = 8

Tabata assault bike = 3

Tabata is 8 rounds of :20 of work and :10 of rest.  Score for each movement is the lowest number of reps performed during a :20 interval.  There is no rest between movements, other than a standard :10 rest.

December 10 Workout

Performance

For time = 22:35

4 rounds:

20 kettlebell sumo deadlift high pulls @ 70 lbs

20 box jumps @ 24"

4 rounds:

12 power cleans @ 95 lbs

12 toes to bar

4 rounds:

12 pike pushups

500m row

Partnered with Stevens P.  

Partners alternate rounds.  Therefore, each person does 2 rounds of each workout.  No rest between workouts.

Easy As (Shepherd's) Pie

With caramelized onions and roasted carrots.

"Little Ears" Pasta

With baby broccoli and pesto.

December 8 Workout

Strength

Bottom-Up Back Squats = 135 lbs

5 @ 95 lbs

5 @ 115 lbs

5 @ 135 lbs

Rest :30 

10 rower pike-ups

Rest 1:00

Performance

3 min every 15 min = 1:55 - 2:25 - 2:18 - 2:41 - 2:55

50 single unders

8 burpees over bar

3 reps bear complex for load @ 95 lbs

Record split times and load for each round.

Bear complex = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

In rounds 3 and 4, I only did 2 bear complexes.

December 6 Workout

Strength

3 rounds:

Split stance good mornings @ 45 lbs, 6 reps/leg

Rest :30

5 strict pullups

Rest 1:00

Performance

15min AMRAP = 3 + 38

15 slamballs @ 50 lbs

3 wallwalks

:30 L-sit hold

Butter-Basted Chicken

With peppery potato mash and crispy carrots.

Thai Beef Skewers (aka Satay)

With peanut dipping sauce, broccoli, and jasmine rice.

December 4 Workout

Performance

3 rounds = 27:31

800m run

15 thrusters @ 75 lbs

20 situps

December 3 Workout

Performance 

3000m row = 12:54

Rest 5:00

3 rounds = 20:08

400m run together

8 pushups

60 wallballs @ 14 lbs

Partners must alternate every 250m row.

Partnered with Peter M.

Spanish-Style Spaghetti

With shrimp and chorizo.

November 28 Workout

Strength

Bench press = 115 lbs

90%

1 @ 115 lbs

1 @ 115 lbs

1 @ 115 lbs

4 @ 115 lbs

Performance

6 rounds = 12:50

8 pullups

10 box jump overs @ 24"

12 dumbbell push press @ 30 lbs