VOLUME
A – Hang Power Snatch EMOM 6 x 2 (75-90%)
B – Deadlift 5 x 8 (65%) (Final Set is AMRAP)
TECHNIQUE
Rest day
30-20-10 Reps for time of: (15 minute cap)
Kettlebell Swings (Heavy)
Box Jumps (24/20)
Wall Balls (20/14)
Post loads and time to comments.
Compare to 7Feb11.
This time last year… Jonny wrote on Member of the Month coming back!
Cashew-Crusted Chicken
-Erin O’Brien
4 servings
1 to 1.5 pounds boneless, skinless chicken breasts
2 cups raw cashews
½ teaspoon chipotle powder
2 eggs, beaten
Salt & pepper
Preheat oven to 375F.
Place the cashews in a food processor and process until finely chopped.
Pat each chicken breast dry and season on both sides with salt and pepper. Place the beaten eggs into a shallow dish. In a separate shallow dish, combine the chopped cashews and the chipotle powder. Working one at a time, dip each chicken breast into the egg, flipping to coat both sides. Next place the chicken breast into the chopped cashews, pressing slightly so the cashews stick. Flip and repeat on the second side.
Place the chicken breasts on a baking sheet fitted with a silicon mat or covered with foil (to prevent sticking) and bake until the internal temperature registers 165F (approximately 20-30 minutes). Enjoy!
Ah! I thought I escaped the “heavy” kbs and wb, then I wake up to see this! Tsk. Tsk.
LOST NECLACE-
Left a leather and diamond necklace in woman’s bathroom yesterday
Please let me know if you find it! Jen kole
312-480-0404
Thnks !!!
Jen, I’m not seeing it, but will keep looking. I’m sorry :(
Thanks mo
VOLUME:
A – Hang Power Snatch EMOM 6 x 2 @ #55
B – Deadlift 4 x 8, 1 x AMRAP 12 @ #100
Metcon:
30-20-10:
KBS #25
BJ 20″
Wall ball #10
Time: 12:16
I……can’t……walk….
Kb (1 pood)
Bj (20)
Wb (12#)
Time: 11:43
This workout was definitely harder than it looked on paper. I felt terrible during this workout and took way too many rest breaks. I blame it on my diet for the past week of endless sweets, definitely need to detox.
Hang Power Snatch 75-90% EMOM 6×2 @ 105,110, 115, 115, 125, 125
DL 65% 5×8 @ 2×205, 3×225 AMRAP 11
Metcon – 10:14
Wanted sub ten but went way to fast early and gassed myself after first set of box jumps. With a better tempo I could have accomplished my goal.
I started following your programming a week ago, really enjoying it!
KB 2 pood
box 24″
wall ball 20
10:11
Hang Power Clean EMOM 4×2 @ 155; 2×2 @ 175
DL 4×8 @ 275; AMRAP 15 reps
Metcon – 10:20
2 pood and 20# WB
Subbed 300m, 200m, 100m rows for box jumps
Too much resting. This was rough.
Got this in last night.
A – Hang power snatch emom 6×2@ 180
B – Deadlift 5 x 8 @ 335, no amrap
Conditioning (1.5 kb, 24″ box, 20# wb)
5:47
Saving up a little for this weekend, so didn’t go for the amrap or the 2 pood.
6 pm last night…
Metcon: 10:46
My first day back in almost 3 weeks since my vacation and then unexpected sickness for a week as soon as I got back. Chest was still tight from being sick, so breathing was tough, but getting back into it felt gloriously terrible.
@ Mo,
I am pretty sure I saw it in the bathroom with the showers yesterday.
Crossfiit Prevail
EMOM for 7 min
5 deadlifts at 90# then 3 box jumps 24″ (first time using 24″ box!)
Then 3*10 strict toes to bar
WOD. 14:34?????
3 rounds
500m row
10 ring rows
15 wall balls 8#
20 sit-ups (subbed v-ups since my tailbone is still super sore )
Rough day for me after a 5 day break in Miami.
(Power) Snatch 1 rm = 60# (5# PR). This should definitely be higher. I just think too much!
Metcon:
1 pood kbs / 20″ box jumps / 10# wall balls
12:21
Caught the flu bug on Tuesday and it is vicious (as some of you probably know). I have been sick about 4 times in the last 3 or 4 months, but this one is the worst. I used to get sick about once every 2 or 3 years. Meg has been awesome keeping everything running, but the sooner this leaves town the better for everyone involved. Hope to be back in soon.
I’ve been hit pretty hard with one stupid cold after the next too. Currently a nice sinus infection, those are fun!
I always struggle with how much I should workout when sick, obviously my main concern is with getting others around me sick, but what are some tips on how much activity is too much?
Are the men’s showers operable?
Quick question, are there still classes being conducted this weekend even though the Vaughn weightlifting seminar is taking place?
@ Borko
Showers operable or not, I don’t think the coaching staff or our female members want to see your one man show “My Rubber Dicky and Me: An Exploration into Shrinking Male Sexuality in the Today’s Expanding World”
@Borko – Men’s showers are operational. The handles are just on backwards and you don’t want to flip it to the “hot” side all the way.
@Russell – Everything is normal this weekend, the seminar will be held in the back room. Normal classes in front.
This never gets old: http://bit.ly/4tdq6o
JK – Anjali is the perfect person to answer that question!
Snatch technique: Worked up to 90#. 90# has been my nemesis for soooo long. Quickly attempted 95#, but ended up with a snatch pull :o)
I have to remember to squat lower as it gets heavier. Sadly, my granny hips weren’t warm enough to easily get into a full squat.
Metcon: 9:25
20″ box, 1 pood, 12# ball.
I’m totally inefficient on the 20″ box. WBs were okay – I didn’t have to take too many breaks. Good little leg/lung burner.
Snatch technique:
The pausing at the knee really tripped me up. Didn’t even get close to my previous 1RM of 80#, I think I capped at 65#. Maybe was also the two donuts I had for breakfast.
Metcon: 12:01
25# Kettlebell
20″ Box
12# Wall Ball
Donuts didn’t help…again
@ JK and all who are sick!
A few tips here:
When you have a cold or sinus infection, and your symptoms are above your neck,
1.) Moderate intensity exercise is ok. By moderate I mean a brisk walk, or if you are Brett Raz, 15 minutes on the treadmill at a slowish pace. Your body is doing a lot of work trying to heal, and high intensity exercise will likely prolong the length of your symptoms.
2.) If you have the flu (and I mean complete with muscle aches, grogginess, dizziness), you shouldn’t be working out at all. You are likely dehydrated to begin with, and adding a workout into the mix will make everything really bad.
Trust me, there are worse things than not working out for a week or two while you recover. When you do come back, make sure you scale effectively for a week. You will not be 100% the moment you get back.
@ JK, if you really have a sinus infection, you need antibiotics.
I wrote a brief summary of other things you can try when sick in May, I think you can do a search for it on the blog.
Oh yes, and if you are sick, please, please, please don’t come in for a few days at the very least. You are most contagious in the first 24-72 hours, so be nice to the rest of us and don’t come in!
@Jonny – That video is absolutely hilarious!
Shoot, one more thing!
YOU CAN STILL GET A FLU SHOT!
I highly recommend it since this year’s epidemic is so nasty.
Dr. Anj you rule!!!
Hang power snatch 6×2 EMOM up to #135
Deadlift 4×8 #225 amrap 12
WOD Rx 12:07
You took the words (“flu shot”) right out of my mouth Anjali. During my first year in Chicago I got sick four or five times, which was not normal for me. Then I started getting flu shots every year. I’ve still gotten sick some years, but not as often and the illness generally is not as severe. Thanks for the reminders (especially to STAY HOME when sick).
After a week of the flu I finally made it in. Please folks save yourself some trouble and get the flu shot mentioned above.
Worked technique from yesterday and worked up to 165# snatch. Felt pretty weak due to the sickness but still decent.
Metcon killed me. Got a massive cramp and was having a hard time breathing. Broke it up into small sets and tried not to push too hard.
Rx:12:43
Forgot to mention if you haven’t voted yet for the Holiday Party Awards please do so. Make sure to put down first and last name in each of the categories. Thanks.
When I get sick I just do 3 a days and that usually heals me up pretty quickly. just gotta beat the weakness out of yourself!…..not
Anj, is the flu shot still effective if you’ve already gotten the flu?
I scaled majorly on this, but my second metcon in a month, I’m ok with it.
20# kb
16″ box
8# wb
9:30 something I think.
I ripped two pairs of jeans in 2 days so, yeah,I’m motivated to be back. Yikes.
I’m thinking of trying a little shred 415 to help with my conditioning. Has anyone else tried it? Feedback?
Oh, and I may be the newest nooner regular, such an amazing group!
To the person(s) that emailed me the picture of Tony doing his best impression of a banana stand… thank you. It really made my day.
To all you sickies: Vitamin D in large quantities…like 50,000 mg. my doc gives me 4 or 5 50,000mg tabs when I get sick and it really speeds up the recovery.
6×2 EMOM HPS 135-145
5×8 DL 238 – AMRAP = 18
METCON AsRX with 2pood KB
This sucked!!! After the 18 DLs I barely finished with :13 left and then ran to the head to dry heave for 5 minutes.
Thanks to all the Nooners who pushed me through til the end. I was in a bad place and would have quit without the encouragement.
Snatch EMOM: 6×2 85-95-95-100-100-105.
DL: 5×8 260#. AMRAP 12.
Practiced getting shoulders over bar more per Alex advice, snatches felt better as a result. DL felt heavy, but surprised myself with AMRAP.
Met: 10:45. Used 1.5 Kb.
Tried a few different things today: Resting on top of box as opposed to the floor. I found this helps to minimize those breaks and allowed me to chain more. Breaking up final 8-9 reps in even sets as opposed to going all out and then finishing 1 or 2.
4th day in a row and I feel amazingly sore but good
Hang Power Snaha
2 reps EMOM for 6 minutes
135-135-145-145-155-155
Deadlifts
4×8 @ 275
1xamrap @ 275 for 16 reps (wanted 20, boooo!)
WOD
5 rounds of
2 muscle ups – unbroken
5 burpees – slow but didnt stop
50 double unders – rounds 1,2 were ugly; round 3 was less ugly; rounds 4 and 5 were unbroken
8:20 and if I had any gas tank at all and looked like Joe P, I would have subbed 6 this MO FO!
Post WOD
Shot of Woodford Reserve bourbon whiskey for Kelly’s birthday with John G, Joy and yes even the birthday girl herself did a shot for her bday! Happy Birthday Kelly!
See ya all tomorrow for day 5 in a row! lets do this!
Volume
2 EMOM for 6 minutes, hang snatch @ 135
5×8 Deadlift @ 255
Metcon Rxd:
11:50
It was good having the full pack there to watch me suck at Crossfit.
A) Snatches EMOM 6×2 75-75-75-85-85-85
B) DL @ 165#, Last set – 10 reps
Metcon: 11:34
Used a 44# kb
23″ BJ
20# MB
Metcon w/1pood KB
8:09
@JohnG – What was that website you were talking about? I thought you said sixtysixproof.com but that isn’t it.
@ Woody and all the sick folks out there. I agree with the D3 superdosing. IU is the unit of measurement that you’re looking at for superdosing. You can pretty much do that every day to help get your immune system on track. Also, if you don’t take D3 right now, you should be taking at least 5,000iu/day. You live in Chicago and you’re getting next to nothing in terms of quality vitamin D without supplementation.
End of plug. I actually just ran out of vitamin D, but should be getting more in early next week.
@Meg- no, once you have it your immune system is doing the work building antibodies to fight it, the shot doesn’t do anything. The Ambassador is about to post about her current situation, a little different (we’re in the same room posting on separate computers:))
Sick since Tuesday morning. Got the flu shot this year so I think I have a moderate case of the flu that was cut down by the shot. Or, just a really bad head cold and overall exhaustion/malaise. Not coming in til Saturday at the earliest.
I’m on my IPhone, Rich is on the PC and our daughter is reading on her Kindle. Nothing like a little family bonding time.
Yowza. Tough day today!
Volume
HPS: 6×2, first 3 sets at 65, second 3 sets at 70
DL 4×8 at 150. 1xAMRAP, 12 reps. 1 minute rest between sets
Metcon: WAS STILL BREATHING HARD FROM THE DL as we started! Sheesh!
1 pood
20 in box
14 #WB
(done in sets of 3-4)
14:10
Seriously, I couldn’t eek out 10 seconds???!!! GRRR!
talked with Bryce and Kelly about how to improve wall balls a touch. Turns out it’s all about explosive muscular endurance, and dropping the weight to develop that endurance may be the best way to do it. I have to say though that I started with the 14 lb wall ball a few weeks ago and was close but not at the target. My first 40 today actually hit the line. So, that’s progress too! Thoughts?
4pm with the great Bryce.
Snatches EMOM all with 135#
Deadlift 5×8 with 245# Amrap=20
Metcon
30-20-10 hell. Subbed 300m-200m-100m row for box jumps. Did this with 2 pood as well. Finished in 9:36. Body is cashed!
4th day straight and feeling it. No opportunity this weekend, so gotta do what I gotta do. Bryce let me do Fridays today.
Volume
Jerks EMOM 6×2 @155#
Press/bent over row 5×8 @ 100#
Amrap on press-11
Amrap on row 16
Metcon- 500m sprint row x2 with 6min between
1:40/1:45
Not overly joyed with it, but I am tired.
Post- that woodford reserve is good stuff! Happy birthday Kelly!!!!!!!!!!
Now for a solid 3 days off
I realize it might take a truckload of mighty divine intervention for my rather dilapidated wardrobe and I to unseat some of our more finely clothed specimens as CFCs undisputed fashion overlord, but to those who are spreading the good word about my candidacy, thank you.
I’ll even accept votes from scoundrels like you, JoeP.
p.s. JoeP: the banana stand outfit to which you refer was my “ode to the Chicago hot dog” — all mustard, no ketchup baby!
@Anjali- The best bet for improving at wall balls is to grow 6 inches taller! We had this debate during the open last year and Zach A’s colleague the high school science teacher proved mathematically what I was saying- throwing the ball vertically takes more energy than lifting the ball (by a lot). A tall person therefore has a distinct advantage.
Probably not the most useful advice I guess, but that’s me, king of useless facts! Is there an award for being the best Cliff Clavin at the box?
A: EMOM hang snatch 6×2 @ 135#
These didn’t start feeling good till the last few sets so I stayed at 135# for the duration. They got better towards the end.
B: DL 5×8+ @ 255# AMRAP = 16 reps
My 65% is closer to 270# but dropped down because I’m still trying to figure out the sweet spot on my %tage vs AMRAP reps, especially with 5 sets. Plus 40+ reps at 270 would’ve spelled disaster for the conditioning.
Conditioning: 30-20-10 of 2p KBS, 24″ BJ and 20# WBs.
12:44 if I remember correctly. Finished the first round of 30 about the 5:45 mark (after catching my breath), so only dropped off a minute for the second half.. I was ok with that. One of the harder conditionings I’ve done in a while, really tried to push myself on this one and definitely thought I was going to yack a few times.
Snatch, worked at 65#. I’m really trying not to pull with my arms and not reset again at the hips. Super frustrating lift.
Conditioning: 10:09
20″ box
1 pood KB
14# WB
Awesome noon class! Great to see SMACK again!
First time attempting the snatch tonight so I didn’t go too crazy on volume to focus on technique. It’s such an awkward lift but overall it didn’t feel as terrible as I though it would (I always envisioned shoulders popping out of socket.) Thanks to Bryce and Melissa for the helpful tips! Metcon looked much easier on paper, but I should know better by now. @honey badger coining “lung burner” is pretty accurate.
Technique:
55#(ish) snatch
Metcon:
25# KB
20″ BJ
10# WB
11:42
On a separate note, I have noticed a weird habit when I do box jumps. The 16″ box isn’t super challenging for me so I always try for the 20″, but usually I find halfway through the workout I do this weird full squat on the box before I actually stand up. I suspect it’s because I’m tired but I more than clear my jump height on the way up, so it’s not a matter of getting up there. It does nothing for me except wreck my quads and make me more tired. Does anyone else have this issue? How do I make this stop or what do I need to strengthen to prevent it?
Meg, what do you think would be easier: 100 air squats or 100 full height box jumps? The reason why you are squatting is because you are tucking your knees into your chest as you reach the top of the box while shortening how high you actually have to jump.
I do not have a 46″ vertical jump, but yet I can jump onto a 46′ box and then stand up…if I did not tuck my legs, there would be no way I could do that.
So in short, you’re ok, but if you want to make your box jumps better, there are many different approaches. Grab a coach next time and any one of us will be happy to help!
Erika
http://www.proof66.com will give you all the rankings and gold medal/ placement awards. However, to buy you need to go to;
http://www.wine-searcher.com/ and use their engine. They have everything
HPS 6×2 @ 80#
Still some soreness in my wrist from Monday
Deadlifts 1×8 @ 155#, 3 x 8 @ 145#, accidently went too heavy so decided to skip the amrap to save my back for the workout.
Metcon w/ 1 pd, 20″ box, 14# WB
8:14
Volume
HPS 6 x 2 (75/75/80/80/80/80)
DL 5×8 @ 135 (AMRAP 13)
Metcon RX
10:02
Glad I pushed myself to try the 1.5 pood! That was one heavy ball.