PM
[A] Run 7K on trail
4.5 miles on Mossy Ridge Trail @ Percy Warner
Friday, July 29, 2016
[Thursday] 07.28.16 PM Skill
PM
[A] Elliptical for 20 minutes
[B] 21 EMOM
A: 5 Hang clans (#135)
B: 10 Ring push-ups
C: DU 30 seconds of work
[C] Row 1000m
Recovery
[A] Elliptical for 20 minutes
[B] 21 EMOM
A: 5 Hang clans (#135)
B: 10 Ring push-ups
C: DU 30 seconds of work
[C] Row 1000m
Recovery
[Wednesday] 07.27.16 AM Legs + MetCon
AM
[A] Build to a heavy 3 RM- Squat
135, 185, 225, 245
[B] WoD
40 Box jump-overs- 24"
20 Medball cleans (#20)
2:51
[C] Row 500m for time
1:33.1
[A] Build to a heavy 3 RM- Squat
135, 185, 225, 245
[B] WoD
40 Box jump-overs- 24"
20 Medball cleans (#20)
2:51
[C] Row 500m for time
1:33.1
Monday, July 25, 2016
Chickpea Spinach Curry
Chickpea Spinach Curry
Adaptation from the Pioneer Woman
Ingredients
1 tbsp of of EVOO
1 whole onion, diced fine
Salt and Paper, to taste
4 teaspoons curry powder
2 cloves garlic, minced
1 cup of vegetable stock
1/2 package of frozen spinach
2 cans chickpeas, drained and rinsed
1 can (13.5 ounce) coconut milk
1 tbsp honey
1 tbsp sriracha
1 sweet potato
Instructions
Heat oil in a medium skillet over medium-low heat. Add the onions, seas with salt and pepper and cook for a few minutes, until onions are soft and starting to turn golden. Sprinkle in the curry powder and garlic and stir, cooking for another minute. Pour in vegetable stock and stir to scrap up all the brown bits in the pan. Add spinach and cook for 2 minutes. Add the coconut milk, honey and a squirt of sriracha. Bring to a boil, add chickpeas, reduce the heat, and simmer for 10 minutes. Taste and adjust the seasoning, adding more salt, honey, or sriracha.
Serve over a sweet potato.
Adaptation from the Pioneer Woman
Ingredients
1 tbsp of of EVOO
1 whole onion, diced fine
Salt and Paper, to taste
4 teaspoons curry powder
2 cloves garlic, minced
1 cup of vegetable stock
1/2 package of frozen spinach
2 cans chickpeas, drained and rinsed
1 can (13.5 ounce) coconut milk
1 tbsp honey
1 tbsp sriracha
1 sweet potato
Instructions
Heat oil in a medium skillet over medium-low heat. Add the onions, seas with salt and pepper and cook for a few minutes, until onions are soft and starting to turn golden. Sprinkle in the curry powder and garlic and stir, cooking for another minute. Pour in vegetable stock and stir to scrap up all the brown bits in the pan. Add spinach and cook for 2 minutes. Add the coconut milk, honey and a squirt of sriracha. Bring to a boil, add chickpeas, reduce the heat, and simmer for 10 minutes. Taste and adjust the seasoning, adding more salt, honey, or sriracha.
Serve over a sweet potato.
[Monday] 07.25.16 Lunch Cardio + PM DL/WoD
Lunch
[A] Run 1 mile
[B] 10 min AMRAP
5 Burpee
10 Plyo squats
15 Steam engines (15R/15L)
20 Jumping Jacks
6 Rounds + 5 extra burpees
[C] 10 min AMRAP
10,9,8,7.....3,2,1
Bent over row (#20 DB)
Strict press (#10 DB)
Tricep kickback (#10 DB)
1 Round + 65
[D] 5 min AMRAP
10 Back extension
Jane Fonda (10/10/10/10- R/L)
10 Leg levers
2 Rounds
PM
[A] Run 1 mile
[B] 10 min AMRAP
5 Burpee
10 Plyo squats
15 Steam engines (15R/15L)
20 Jumping Jacks
6 Rounds + 5 extra burpees
[C] 10 min AMRAP
10,9,8,7.....3,2,1
Bent over row (#20 DB)
Strict press (#10 DB)
Tricep kickback (#10 DB)
1 Round + 65
[D] 5 min AMRAP
10 Back extension
Jane Fonda (10/10/10/10- R/L)
10 Leg levers
2 Rounds
PM
[A] Find 1RM DL
135, 225, 315, 365, 405, 455
[B] 15 min AMRAP
10 Squat clean & jerks- 105
15 Burpees over bar
8 Squat clean & jerks- 135/
15 Burpees over bar
6 Squat clean & jerks- 155
15 Burpees over bar
4 Squat clean & jerks-185
15 Burpees over bar
2 Squat clean & jerks-205
15 Burpees over bar
Max Squat clean & jerks- 215
[B] 15 min AMRAP
10 Squat clean & jerks- 105
15 Burpees over bar
8 Squat clean & jerks- 135/
15 Burpees over bar
6 Squat clean & jerks- 155
15 Burpees over bar
4 Squat clean & jerks-185
15 Burpees over bar
2 Squat clean & jerks-205
15 Burpees over bar
Max Squat clean & jerks- 215
Made all the way to #215 and missed rep. Had 8 seconds after last set of burpees. No time to rest-smoked.
Friday, July 22, 2016
[Friday] 07.22.16 Lunch Cardio + PM Hanging Pratice
Lunch
[A] Lunch Circuit
Snatch grip DL to hip 4x 1.1.1
** Scorre is total amount of weight lifts over 4 rounds**
Even: Rest
Even: Rest
[A] Lunch Circuit
Run 1 min between exercises @ 6.0 mph
Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups
E and O's
PM
[A] Stretch
10 minute warm-up
[B]Strength
Clean grip DL to contact point 4x 1.1.1
135, 185, 185, 185
95, 135, 135, 135
[C] 8 min EMOM
Odd: 10 Hang clans- build over 4 roundsEven: Rest
115/135/155/165 = 5700
[D] 8 min EMOM
Odd: 10 Hang powersnatchs- build over 4 roundsEven: Rest
95/95/105/105 = 4000
Thursday, July 21, 2016
Wednesday, July 20, 2016
[Wednesday] 07.20.16 Skill Work + Cardio WOD
PM
[A] Foam Roller
10 minutes
[B] Warm-up
15 minutes
[C] 15 minute EMOM
Min 1: DU x 30 seconds
Min 2 8 Wall Slides
Min 3: Top of ring dip hold x 30 seconds
[D] 10 min AMRAP
15 Cal row
15 Box Jumps 30'
15 Burpees
3 Rounds
Good work! Felt strong during this wod
[A] Foam Roller
10 minutes
[B] Warm-up
15 minutes
[C] 15 minute EMOM
Min 1: DU x 30 seconds
Min 2 8 Wall Slides
Min 3: Top of ring dip hold x 30 seconds
[D] 10 min AMRAP
15 Cal row
15 Box Jumps 30'
15 Burpees
3 Rounds
Good work! Felt strong during this wod
Monday, July 18, 2016
[Monday] 07.18.16 Shoulders
AM
[A] Stretch
[B] Strength
5 sets of 2 Push Press + 2 Push Jerk- Build over 5 sets
95, 135, 155, 175, 185
2 Push press @ 175 turned into push jerk. Need to work on technique. Felt pretty strong.
[C] For Time
1000 row
Then 5 rounds of
10 S2OH (#135)
15 Pull-ups
1000m row @ 4:35, all S2OH unbroken. 2 rounds of C2B, then jumping pull-ups. Upper body so weak.
19:53
[A] Stretch
[B] Strength
5 sets of 2 Push Press + 2 Push Jerk- Build over 5 sets
95, 135, 155, 175, 185
2 Push press @ 175 turned into push jerk. Need to work on technique. Felt pretty strong.
[C] For Time
1000 row
Then 5 rounds of
10 S2OH (#135)
15 Pull-ups
1000m row @ 4:35, all S2OH unbroken. 2 rounds of C2B, then jumping pull-ups. Upper body so weak.
19:53
Friday, July 15, 2016
[Friday] 7.15.16 Functional Fitness
PM
[A] 8 min EMOM
10 Back extension
:30 sec plank
[B] 8 min EMOM
KB Twist (#53) 10/side
KB SDHP x15 (#53)
[C] 10 min AMRAP
250 Row
50 yard sled push (#90)
50 yard KB Farmer carry (#53)
10 Atomic sit-ups (#45)
Need to work on atomic sit-ups, explosion and getting up.
2+340
[A] 8 min EMOM
10 Back extension
:30 sec plank
[B] 8 min EMOM
KB Twist (#53) 10/side
KB SDHP x15 (#53)
[C] 10 min AMRAP
250 Row
50 yard sled push (#90)
50 yard KB Farmer carry (#53)
10 Atomic sit-ups (#45)
Need to work on atomic sit-ups, explosion and getting up.
2+340
Wednesday, July 13, 2016
[Wednesday] 7.13.16 Golds Gym Body Attack
PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 minutes of cardio
[A] Body Attack @ Golds Gym Murfreesboro South
60 minutes of cardio
Tuesday, July 12, 2016
[Tuesday] 07.12.16 PM Deadlifts
PM
[A] Foam roller for 10 minutes
[B] Skill
Suitcase KB DL (#53) x8 each side
[C] 3 RFT
12 DL (#255)
15 HSPU
50 DU
12:32
[A] Foam roller for 10 minutes
[B] Skill
Suitcase KB DL (#53) x8 each side
[C] 3 RFT
12 DL (#255)
15 HSPU
50 DU
12:32
Monday, July 11, 2016
[Monday] 07.11.16 Lunch Circuit-Recovery
PM
[A] Run 1 mile
[B] Lunch Circuit
Run 1 min between exercises @ 6.0 mph
Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups
E and O's
Reverse curtsy lung with bicep curl
Jan Fondas
X and O's
Eccentric air squat comp;lex
Thrusters
Plank
Russian twists
Side plank with push-ups
Bicycle abs
Star jumps
Air squat jumps
Push-ups
E and O's
Sunday, July 10, 2016
[Sunday] 07.10.16 PM Shoulders
PM
[A] 10 minute foam roller
[B] 8 min EMOM
4 Power HSPU (Knees tuck to chest- hold and explode)
[C] For Time
800 m run
40 S2OH
40 Sit-ups
40 Push-ups
400m run
20 S2OH
20 Sit-ups
20 Push-ups
200m run
10 S2OH
10 Sit-ups
10 Push-ups
24:57
Push-ups were the hardest. Had to partition S2OH into 15 , Push-ups after 10, had to partition every 5. Shoulders/chest smoked.
[A] 10 minute foam roller
[B] 8 min EMOM
4 Power HSPU (Knees tuck to chest- hold and explode)
[C] For Time
800 m run
40 S2OH
40 Sit-ups
40 Push-ups
400m run
20 S2OH
20 Sit-ups
20 Push-ups
200m run
10 S2OH
10 Sit-ups
10 Push-ups
24:57
Push-ups were the hardest. Had to partition S2OH into 15 , Push-ups after 10, had to partition every 5. Shoulders/chest smoked.
Friday, July 8, 2016
[Friday] 07.08.16 PM Functional Fitness
PM
[A] Row for 5 minutes
[B] 15 EMOM
Pendlay Row x8 (#95)
Max DU for 30 seconds
Good Morning x8 (#95)
[C] 21-15-9
Squat cleans #155
Ring dips
21:50
[A] Row for 5 minutes
[B] 15 EMOM
Pendlay Row x8 (#95)
Max DU for 30 seconds
Good Morning x8 (#95)
[C] 21-15-9
Squat cleans #155
Ring dips
21:50
Monday, July 4, 2016
[Monday] 7.04.16 4th of July-- 1775
AM
[A] 1775 WoD
40 min AMRAP
Team WoD
17 Power cleans #135
75 Air squats
Partition how you like. After air squats, strip the bar with, each partner carries the #45 3 laps. After finishing 3 laps, drop the #45 plate and run 3 laps.
4 Rounds + 72
[A] 1775 WoD
40 min AMRAP
Team WoD
17 Power cleans #135
75 Air squats
Partition how you like. After air squats, strip the bar with, each partner carries the #45 3 laps. After finishing 3 laps, drop the #45 plate and run 3 laps.
4 Rounds + 72
Friday, July 1, 2016
[Friday] 07.01.16 PM Functional Fitness
PM
[A] Foam Roller
[B] Find 1RM Bench
245
[C] Single DL- diffiuclt
No fails
385
[D] 20 min cap
15 cal row..... 1 burpee
14 cal row..... 2 burpee
....................................
2 cal row....... 14 burpee
1 cal row....... 15 burpee
17:51
[A] Foam Roller
[B] Find 1RM Bench
245
[C] Single DL- diffiuclt
No fails
385
[D] 20 min cap
15 cal row..... 1 burpee
14 cal row..... 2 burpee
....................................
2 cal row....... 14 burpee
1 cal row....... 15 burpee
17:51
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