Our last On Ramp class swinging some kettlebells
Workout of the Day
5 Rounds for total reps/meters:
20 sec max reps; 40 sec rest b/t movements:
Bench Press – 135#/95#
Hang Power Clean – 135#/95#
Box Jumps – 20″/14″
Row Meters
Sectionals Athletes: Long session double tomorrow.
CFW out and about: Steve A. in Hawaii
A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec
Source: OPT
Recommended training day for Sectionals athletes; Sunday on as well
Happy Birthday Lise!!!
In other news, Nat G. is putting together a team for the Great Grain Relay and is looking for some female runners for the team.
The event is held on Sat Feb 27, 12-2pm, teams of 5. Each member will run 800 then pass the sponge to the next member to run 800m etc for a total of 2 hours. The team with the highest number of laps wins.
It’s $100 for a team of 5 and the proceeds (while it’s called the Great Grain Relay) actually go to Juvenile Diabetes. It’s held at the Field house at U of M.
If interested, speak directly with Nat G. or to me and I will pass along the message.
Burpees, burpees, burpess
Single Leg Squat 5-5-5-3-3-3
5 Rounds for Time:
5 High Hang Power Clean (men: 70% bwt, women: 58% bwt)
15 Push ups
Complete 6 rounds:
3 Hang Power Cleans @ 80% of body weight
3 Shuttle Runs
Rest 45 seconds
For the shuttle runs:
Start in the middle of the floor. Sprint to the brick wall. Turn around quickly and sprint to the drywalled wall. Turn around quickly and sprint back to the middle of the floor. Walk back to the middle of the floor to start the next rep. The idea is to be moving as fast as possible, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal. In other words, do not rush from one sprint immediately into the other…
For those competing in the Big Dawgs Championship Series this weekend, the weight should feel only moderately heavy and very fast… 1 shuttle run per round (make it count!)
Happy Birthday to Shakey and Steve A.!
Coach Brad rocking the box jumps
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…
New Year's Team Workout Champions
High Hang Power Clean 3-3-3-3-3
How Many Rounds can you complete in 15:00 Minutes?
Overhead Lunge with 45/35 pound plate, 48 feet
10 Push-ups
Joy of the C2
High Hang Power Clean 5-5-5-5-5
Then, 3 Rounds for time:
10 Dumbbell Hang Power Clean (25% of bodyweight/hand)
20 T Push-ups 10/side
10 Box Jumps (30″/24″)
* If you’re interested in competing in the CrossFit games this year, meet us at the gym at 11:00am on Sunday, January 3rd after the workout. No obligation to compete, but lots of opportunities to discuss training, programming, team selection, etc.
* Just a reminder that Monday, January 4th is our first day with formal class times. Classes will take place on the hour at 6, 7, 8 and 9AM as well as 3, 4, 5, 6PM. The last class is at 6PM, but the gym will be open until 7:30PM. Click here for our new schedule.
Deadlift
Every minute on the minute for 15 minutes perform the following:
6 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
6 Dumbbell Split Jerks (3 right/3 left)
Loading should equal 45% of bodyweight.
Here’s a great article Kimberly posted in the comments yesterday. Some explicit language. I like how : a.) it references the rescue Robin and his team performed recently; and b.) it has some phenomenal words of insight on doing hard things.
http://www.stumptuous.com/rant-54-december-2009-havent-been-theredone-that-have-an-opinion-anyway
21-15-9 reps for time of:
Hang Clean (135#/85#)
Burpees
Before today’s wod, start with some work on the foam roller , paying special attention to your thoracic spine. After the wod, finish up with a set of 8 boatrockers. 1 boatrocker is 5 hollow rocks and 5 second hollow hold.
Hang Power Clean 1-1-1-1-1
Finish with toes to bar ladder.
1 reps on the first minute
2 reps on the second minute
3 reps on the third minute
…and so on until you can no longer complete the assigned number of reps in the minute.
Paleo doesn’t mean you’ll never eat crackers again. This week, Kimberly suggests sesame crackers. I’ve had these and they are delicious.
Sesame Crackers
This recipe is from Elana’s Pantry (elanaspantry.com), Suzanne made them for our paleo potluck and spa night. They are absolutely delicious and are better than any cracker I’ve ever had. Anyone have any primal dip/spread recipes?
3 cups almond flour (or meal)
1 cup sesame seeds1½ tsp salt (more or less depending on your preference)
2 eggs
2 Tbp grapeseed oil
- Preheat the oven to 350°
- Whisk eggs and oil together and add almond flour, salt, and sesame seeds.
- Place a portion of the dough on a large sheet of parchment paper.
- Place another sheet of parchment paper on the dough and roll the dough out until it is the thickness of a really thin cracker.
- Cut the crackers into cracker sized pieces and place them on a parchment covered baking sheet (a little labour intensive but worth the effort to have crackers that are browned on all edges).
- Bake for 10-12 minutes, until golden brown
