WOD
January 12, 2010 in WOD by Turbo
Wednesday, January 13th, 2010
Coach Brad rocking the box jumps
Workout of the Day
Bench Press 5-5-5-3-3-3
For as many reps as possible… 7 rounds of 1:00 on; 0:45 off….
Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight. Pick up where you left off when timer stopped
Another great post from member Chris’ blog…
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25 Comments to “Wednesday, January 13th, 2010”
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January 13, 2010 at 9:30 am
Came across this website in case anyone is interested in paleo recipes:
http://paleomama.com/
January 13, 2010 at 10:13 am
good workout this AM
Bench Press:
175# x5
185# x5
195# x5
205# x3
215# x3
225# x3
got 138 reps on the wod rx’d.
January 13, 2010 at 11:14 am
@MLC
Thanks for the recipes…I need all the inspiration I can find right now. It’s only my day 4 of CLEAN eating and I’m already getting bored of my meat and veggie combos.
January 13, 2010 at 11:43 am
I LOVE Paleo spaghetti & meatballs… def one of my top 5 paleo foods!
January 13, 2010 at 11:46 am
Dear god, there is a recipe for paleo bacon jam…Paleo. Bacon. Jam. I am actually drooling. I was already having a good day and now I have bacon jam to look forward to at the end of the day, thanks Melissa!! (Because I am so making this after the WOD today, I’m texting my roommie right now to take my bacon out to thaw)
January 13, 2010 at 3:47 pm
@MLC
Awesome website M! Thanks for that. I am actually making paleo spaghetti and meatsauce tonight. Can’t be bothered to roll the meat into balls – easier just to cook it up.
January 13, 2010 at 5:41 pm
@Kimberly
you are too funny!!
while we are on the topic of paleo.. I finally made cauliflower “rice” ( grate cauliflower into rice like pieces) use as you would use rice in any recipe…I REALLY enjoy this
January 13, 2010 at 7:13 pm
@Sunshine
We’re going to post daily resources and recipes starting January 18th, you can also have a look at our nutrition page, I added a few extra resources and recipe sites there last week.
Bench Press:
41kg x 5
41kg x 5
41kg x 5
51kg x 1
I didn’t have much weight selection, so I tried went up to 51kg and was only able to get one rep out. But I’m super excited because it’s just a pound or two short of body weight! yay!!!
Got 141 on the wod with dumbbells that were somewhere in the 25 to 30 pound range (nothing is labeled here) which would qualify as “rx’d”, or as close as I could get anyway.
Today’s menu:
Post workout protein shake
Breakfast: chicken and grilled vegetables and cantaloupe
Lunch: Fresh-cut coconut (the whole thing, water and meat, opened and cut with a mechete and fresh caught shrimp (yes, more shrimp, not sick of it yet…)
Seriously, I have discovered paradise: it involves sitting on a secluded tourist-free island while a nice young Mexican serves up fresh shrimp and fresh coconut, all the while talking about “senorita cuerpo hermoso” (I just googled it and I think it’s a compliment about my body)
January 13, 2010 at 8:32 pm
@BRad
Brad you got a 138 reps? WTF?! I was only able to get 86 reps at 45pd dumbbells. I apparently need train harder.
January 13, 2010 at 8:34 pm
Brad has obviously stopped working out on machines and become one. He beat me by 52 reps on the Workout Of The Day. Well done Brad!
January 13, 2010 at 8:38 pm
135-135-135-155-175(2reps)-175(2reps)
125 reps using 35# (161 body weight)
January 13, 2010 at 8:41 pm
51kg ! HOLY F T !!! @Turbo
January 13, 2010 at 8:45 pm
175(5)-185(5)-190(5)-200(3)-210(3)-215(2)
215 is my personal best for 3… but I didn’t work up to that appropriately…
Was feeling off today including kind of a lame excuse-making speech prior to part B but then the energy of working out in a group of about 7 or 8 people took over and I just had fun with it….
211 @ 45#/hand
January 13, 2010 at 8:53 pm
@Oxer
Hey Oxer! Welcome to the board! I hear Brad is working on convincing you to go to the games…. do it!!!
January 13, 2010 at 8:59 pm
Ooops….. bad math… make that 184… math is always a lot easier after eating
January 13, 2010 at 9:38 pm
…227# for my three rep, got two-ish @ 130#. my main goal was to vulture brad by 2#(which coach b. says is the vulture minimum), so mission accomplished.
….219 for the WOD. many thanks to the wu-tang clan.
January 13, 2010 at 10:19 pm
Brendan thanks for the encouragement!
Brad sorry for thinking you were gerbrandt
January 13, 2010 at 10:26 pm
I had a good day on the bench…..
The other WOD was a tough one, the presses killed me…..I think I was in the neighbourhood of 120 with 55lb dumbells. I might have screwed up the math but I knew it was a good workout because I said hello to the Grim Reaper at the end.
184….B….that is insane, and B-mac…..wow….
P.S. Some assho#e brought in a jeannie cake to work…..it is sitting on the table as we speak, I am pretty sure it is a paleo Jeannie…..
E.
January 13, 2010 at 10:49 pm
@MLC
Thanks Mel, this is great!
January 13, 2010 at 10:55 pm
@E
You tell yourself whatever you need to hear, it still doesn’t make it Paleo! lol
January 13, 2010 at 11:53 pm
b-mac…219? WTF? that’s crazay!
January 14, 2010 at 11:29 am
@b-mac
ahhh B-Mac….the vulture shall be vultured one day….one day….
January 14, 2010 at 5:19 pm
Post-30yrs old PB bench press yest, 195lbs 3 reps and 168 reps………
My wife didn’t care but I had to tell someone……
January 14, 2010 at 8:42 pm
@Rob Speirs
lol… WE care!
January 15, 2010 at 3:52 pm
@Rob Speirs
We always care!! Boast away!!