CKP warms up for 15 reps @200lbs
“Nodar” (R.I.P. 1988-2010)
3 rounds for time:
35 Deadlifts – 185#/125# – stand on a 4″ surface (e.g. a 45# bumper)
Row 1K
50 knees to elbows
Source: OPT
Training schedule for sectionals athletes:
Wednesday: single
Thursday: rest
Friday: single
Saturday: double
Sunday: single
Monday: double
Tuesday: single
Wednesday: rest
New Year's Team Workout
Back Squat 5-5-5-3-3-3
Athlete’s choice….
5 Rounds for time:
10 K2E
10 Wall Ball
10 Hip Extensions
OR
For time:
50 K2E
50 Wall Ball
50 Hip Extensions
It seems Kimberly was inspired by the copious amounts of shrimps ingested this week by yours truly…
The weather is almost tropical, here’s some recipes to match.
I was craving something a little different this week and Tania’s travel posts inspired me to buy some shrimp and find a new recipe to go with them. I found a tasty looking recipe on one of my favorite paleo food blogs from CF Santa Cruz Central. They’re a little labour intensive but well worth it and a nice change from the usual pork/beef/chicken + veggie meals. I squeezed some fresh lime juice on the shrimp before serving to add some kick, avocado slices would be a nice addition too.
http://cfscceat.blogspot.com/2009/07/coconut-shrimp.html
With the leftover thawed shrimp I’m going to make some primal jambalaya, I’ve made it once before and love, love, loved it!
http://www.marksdailyapple.com/primal-jambalaya/
The “Meat at the Forks” meatshop at The Forks sells Andouille sausage (and other nitrate-free bacon and sausage products). In a pinch I’m sure Chorizo or Italian spicy sausage would work too.
Enjoy!
–Kimberly
More from the Remembrance Day Team Workout
Power Clean 3-3-3-3-3
Then, 10-8-6-4-2 reps for time:
K2E
Box jumps, over the knee
Kip
Death by 10 metres
Run 10m on the minute. Each round (every minute) add 10 meters until you can no longer continue.
Then, to continue our week of hammering at your grip, AMRAP in 5 minutes:
1 L-pull up (scale to strict pull up if necessary)
2 Toes to bar
3 C2B (chest to bar) pull ups
4 K2E (knees to elbows)
5 pull ups however
*if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off. There is no limit on the number of times an athlete can be penalized for releasing the bar.
5 rounds for time:
7 deadlift, 275#
21 knee to elbow
Kip
For time:
100 ft walking lunges
50 burpees
25 knees to elbows
5 rope ascent – 15′
50 box jumps – 24″/20″
25 L Pull Ups
50 GHD Sit Ups
The following video is a good shoulder ROM drill I have been using quite a bit lately. If you are seeing someone about a shoulder problem, then check with your practitioner before doing any of these exercises.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
Biceps to rings
Single leg squat 5×3
10 rounds for time of:
3 Box jump 34″
6 Ring Dips
9 Knees to Elbows
Push
Squat 3×5
Add 5# to last workout.
Strict Pullups 3 x max reps
Rest a few minutes between sets.
Then, for time:
1 suicide
25 Knees to Elbows
2 suicides
20 Knees to Elbows
3 suicides
15 Knees to Elbows
4 suicides
10 Knees to Elbows
5 suicides
5 Knees to Elbows
Birthday Pull Ups
Snatch
Novice: Overhead Squats 5-5-5-5-5 Keep it light and focus on a deep quality squat.
Intermediate: 1-3-5 Pressing Snatch Balance-Snatch Balance-Overhead Squat. Keep it light and focus on technique. The idea is to get used to landing in a solid overhead squat.
Advanced: Snatch Sets of 2 with no more than 75% to 80% of 1RM. Focus on technique.
Then, X rounds for time of:
* Ab Killer workout inspiration from OPT’s blog. I think the original included L-sits and even more knees to elbows…
