Monday, June 1, 2009
After Barbara
Back Squat 3×5
Press 3×5
If you’ve been training with us longer than 2 months, go for 90% of your previous 5 rep max on the squat and 85% of your previous 5 rep max on the press. Otherwise, add 5# to each of your previous bests.
Then:
21-15-9 for time:
Ring Dip with 30# DB
Pull Ups (chest to bar)
JUNE CHALLENGE
This is a cross-affiliate challenge offered by Dutch Lowy.
As many thrusters as possible in one set.
You will take the weight you use for Fran and perform as many thrusters as possible in one set. The bar must not go below the shoulders or your set is finished. There is no time component so take as long as you want. The bar can be rested in the front rack or overhead.
The thrusters must be squatted to full depth (hips crease below knee) and finished with elbow locked out fully over head.
We need as many participants as possible to offer up their best effort. Record your score on the whiteboard. Feel free to make more than one attempt if you think you can improve on your effort. Do this sometime in the month of June when you’re feeling great!
Great Monday pic !!
Will be there at 6am Monday…
I’m sneaking this workout in after closing up the morning session tomorrow. Looking forward to being at the gym again…. imagine 2 full days away!
Rest day but way to deviate from the main CF site for the one hero WOD I want to do. You’ll have to fit in “Erin” sometime Brendan.
Was looking forward to “Erin” too. On the plus I managed all the chin-ups un assisted.
Love the fact that we were still smiling after Barbara!
Great workout today .. I’ll surely be feeling those ring dips tommorow .. and yes Erica .. Barbara was by far in the top five hardest workouts I have done .. I was pleased to do four rounds given I was running on a few late nights!
Brendan, Good workout today. I really like the “structured” warm-up. It was something that I used to somewhat neglect and not be focused on like I should. Cheers JT
Oops .. I meant “Kelly” .. I think? (saturday’s wod)
Not sure where best to post this but here goes…
I just had my first sandwich since going primal and it was awesome! I made the flax foccacia from the site Tania suggested,
http://nikkisblogspot.com/2008/03/paleo-foccacia-sandwiches-and-cake-recipes/
and it was delicious and super easy to make. There seems to be conflicting info regarding flax seed but in moderation it’s probably fine. Most importantly it held together a whole bunch of typical sandwich fillings and I feel very full and very satisfied on a something about half the size of a typical sandwich. No heating or fancy at work assembly required.
I also made the carrot bread (same link) and it was great too! Tasted more like orange though, very refreshing and summery. It had a banana bread-like texture even with my chunky home-ground almond meal and I’m fairly sure it’s suitable for breakfast/hearty snack given the almond and egg content. Mmmm.
What I lack in cardio I’m trying to make up for in learning to cook primally
Kimberly,
as I nibble on deli meat and a couple handfuls of grapes, and have my raw cashews at my side I am incredibly envious of your cooking abilities. I’ll set a goal to cook something at least once this month…
@brendan
Ah, but you see when I get home from “work” (the University in the summer can hardly be considered work) I have no responsibilities and a ton of free time on my hands. Cooking has become my new hobby, it’s therapeutic to play around in the kitchen and trying new recipes has replaced my lab research… and now that I’m not just winging it, things are finally turning out
Oh and *gasp* deli meat?! I thought that was verboten?
It is, but I’m not quite there yet. I’ll post on that soon.
does anybody know the best place to buy almond meal? I’ve seen it at bulk barn .. but i’m not sure what a decent price for it is ..
I’ve never bought almond meal but I have ground my own in a little food processor, whole unblanched (skin on) almonds are 0.99/100 g at superstore (bakery aisle). I don’t remember the price for almond meal at Bulk Barn, Eat It or Organza but it was at least twice as much
So far the only thing that didn’t work bc of the chunkier grind was a pie crust, but everything else has been decent. I’m stubborn (aka cheap) so I make big batches while waiting for other things to cook and store it in the freezer. I even managed to make my own almond butter this weekend, it took as much patience and determination as a long WOD but I ended up with a cup of almond butter. I didn’t think my processor would live through the experience though 
@cheryl
Yes, Kelly was the workout we did on Saturday. Barbara was last week Tuesday I think. Both are tough.
@cheryl
I think Bulk Barn probably has the best price. You can buy it at health food stores but you will pay more.
will have to take a trip to bulk barn .. even though I can dump a load of cash in there .. wow Kimberly .. don’t think I’ve met you yet but you sound so inventive in the kitchen. Not sure what kind of processor you have but the magic bullet is great .. I’m currently stuck in a rut .. meat/veg .. meat/veg .. fruit .. meat/veg .. 4 chocolate chips ..
@cheryl
The carrot loaf worked out really well and I’m going to try coconut bread/loaf this weekend, if you head to bulk barn make sure to get some coconut flour so you have some on hand, it’s not the same as ground coconut, hehe, I found that out the hard way. Someone else posted about the magic bullet, I might just have to get one.
I’m trying to avoid the rut, I’m already tired of eating re-heated leftovers all the time. I’m also a chemist so the inventiveness comes naturally…to the point where I’m too inventive, I just don’t post the things that flop
YAH – for the thruster challenge! They are my favorite!!!
@Suzanne
Thought you’d be into that one
@Suzanne
I wish I shared your love!
Maybe we can have a clean challenge as that is my fav!
I’d be up for that too