Advanced load is 135lbs for men, 95lbs for the ladies
This test has a lot to it… are you powerful enough to handle the rx’d (which are relatively light) weights? How does your coordination hold together by the 20th rep? Do you experience any stamina (muscle fatigue) issues? Breathing issues anyone?
This workout is a walk in the park if the weight is not adequate (coaches will try to limit access to the park). On the other hand it will crush you if you get too ambitious (coaches will try to prevent any one from being crushed). Try several different options in your warm-up.
Calling all female CrossFitters, our very own Dr. Dave needs you:
My dodgeball team is short of women this Thursday at 9:30 PM
Our Lady of Victory School on Osborne at Brandon
If any CFWLadies are interested in a little dodgeball fun, ask Tania to get you in touch with me for details.
It’s fun!
It’s a good workout!
It’s a chance to throw balls at peoples faces!
Thanks
Dr. D
Workout of the Day
For time:
21 Power Clean & Jerk
21 Pullups
15 Power Cleans & Jerk
15 Pullups
9 Power Cleans & Jerk
9 Pullups
A few carrots, onions, and celery if you like it, I don’t.
Stock or water
Cayenne pepper, paprika, thyme, parsley, garlic powder, bay leaves or throw in whatever suits your taste; I prefer a lot of cayenne.Use full to half teaspoon portions of spices.
I was at the store the other day and saw ham hocks, and they looked primal, so I bought one…but never even having seen one before, I needed to find a recipe to go with it JTurns out, they’re all bean recipes…pork and beans, who knew?Anyway, I found a recipe for ham hock cabbage gumbo and then changed it up to make it primal.I used my big Le Creuset pot (I treated myself to some awesome cookware this summer!) but next time I’ll use a slow cooker.Sauté the veggies for a bit and then throw in the ham hock and enough water to just cover.Simmer for a 2-3 hours.I’m guessing a slow cooker on low for 8 hours would work too.When a knife cuts through the meat like a hot knife through butter, it’s done, take the ham out and let it cool for a bit.Remove the meat from the bone, shred it a little and add it back to the gumbo.Adding shredded cauliflower is a good rice substitute, or you could do like I did and add a generous portion of high fat yogurt to a bowl and enjoy.The leftovers were even better.
Getting a ham hock from your butcher or farmer should be cheap and natural/organic no-hormone, nitrate-free pork is always best.A ham bone would probably work too.If anyone is considering the primal lifestyle experimenting in the kitchen is the best place to start, I’ll admit not everything works but when it does…yum!Don’t think of it as giving up sugar, instead look at it as an opportunity to try new vegetables, meats, spices and recipes.
C. Handstand Pushup… 3 sets AMRAP at 42×2; rest 2 minutes between sets… use box assist if necessary.
Rest period 1: Stretch quads
Rest period 2: PNF stretch hamstrings
B. Back Squat 3×3 or 3×5 (increase by 5#)
The idea here is to increase either your 3RM or your 5RM. If you, for example, last did 225 for 3 sets of 5, but you aren’t feeling ready to do 230 for 3 sets of 5, do 230 for 3 sets of 3.
C. Tabata Pushups
D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.
Snatch – heavy single; 85% of that x 1 x 3
Clean & jerk – heavy single; 85% of that 1 x 3
Unlimited: Weighted sit-ups – 3 x 10 3/week: 3:00 row for meters OR Thruster challenge
You’re going to need to build up to your heavy singles at a moderate to fast pace to finish this workout within the hour.
7 days left to register a score for the thruster challenge. (yeah, I said that yesterday…. but this time for real!) Maybe we will do burpees throughout July in honour of all those who choose not to put up a thruster challenge score
