Aug 29 Workout

8 sets:

:30 sprint :30 jog @ 50% effort

Rest 2 min

8 min EMOM = 25 cals

Min 1: :30 assault

Min 2: :30 plank hold

Rest 2 min

8 min AMRAP ladder = 12 + 21

3 cal row

3 burpees

6 cal row

6 burpees

9 cal row

9 burpees

12 cal row

12 burpees

15 cal row

6 burpees

Burpees were supposed to be burpees over rower, but couldnt due to space issues.

New York Strip Steak Panzanella

With arugala, heirloom tomatoes, and garlic croutons.

Aug 27 Workout

Fitness

For reps = 173

Tabata assault (32)

Rest 1:00

Tabata kettlebell swings @ 44 lbs (70)

Rest 1:00

Tabata burpees (31)

Rest 1:00

Tabata wallballs @ 14 lbs (40)

I forgot to do the rest periods.

Italian Ciabatta Cheeseburgers

With mozzarella, onion, and balsamic greens.

Aug 23 Workout

1 mile relay run (8x200m run) = 7:12

@10:00 mark:

2,000m row = 9:26

@22:00 mark:

5:00 assault for cals = 61

Partnered with Nicole G.

For the row, partners switch every minute.

Lemon Ricotta Pancakes

With sausage and orange wedges a lá Crystal.

I used different sausages (Aidell's Italian) and we skipped the oranges.

Aug 20 Workout

Performance

For time = 11:06

15-12-9-6-3

Kettlebell sumo deadlift high pull @ 62 lbs

Box jumps @ 24"

Toes to bar

Honey Mustard Chicken

With roasted sweet potatoes, zucchini, and onion.

Aug 17 Workout

Row for total cals = 120

11 x 1min row intervals

Increase damper setting each interval from 5 to 10 then descend each minute back down ending damper setting 5.

For time = 8:07

400m run

30 sprawls

30 cal assault

For time = 5:21

200m run

20 sprawls

20 cal assault

For time = 2:08

100m run

10 sprawls

10 cal assault

Aug 13 Workout

Fitness

15 min AMRAP = 3 + 110

100m run

10 burpees

100m run

10 dumbbell hang power cleans @ 30 lbs

Blackened Fish Tacos

With caramelized pineapple and red cabbage slaw.

Crispy-Top Parmesan Chicken

With balsamic potato salad and garlic-roasted tomatoes.

Aug 8 Workout

Strength

Split Jerk = 55 lbs

3 @ 55 lbs

3 @ 55 lbs

3 @ 55 lbs

3 @ 55 lbs

Fitness

12min AMRAP = 5 + 15

50 single unders

12 single arm dumbbell snatch alternating @ 30 lbs

6 pushups

12 situps

Aug 6 Workout

Performance

7 rounds = 12:30

4 box jump overs @ 24"

4 shoulder to overhead @ 65 lbs

2 pullups

100m run

*15 min timecap

Subbed pillups for rope walks

Turkey Chiles Rellenos

With poblano peppers and chipotle sauce.

Southwestern Steak Tacos

With SunGold kiwi and avocado salsa.

Sizzling Southwestern Chicken

With a sweet potato, bell pepper, and feta jumble.

Aug 1 Workout

40 min AMRAP = 3 + 1060

400m run

100' farmer carry @ 20 lbs

400m row

1 mile assault

*Each meter counts as a rep.

First WOD as a dad!