VOLUME
A – Hang Power Snatch EMOM 6 x 2 (75-90%)
B – Deadlift 6 x 5 (70%) (Final Set is AMRAP)
TECHNIQUE
Rest Day or Make-Ups
3 Rounds for time of: (12 minute cap)
50 Double-Unders
30 Kettlebell Swings (1.5/1)
10 Thrusters (115/80 or 40% of Back Squat)
Post loads and time to comments.
This time last year… Alex wrote on Signing up for the Open.
Veal Meatballs in Tomato Sauce
-Erin O’Brien
Adapted from The Kitchn
3-4 Servings
For the meatballs:
¼ pound ground veal
¼ pound ground pork
¼ pound ground beef
½ cup finely chopped onion
2 cloves garlic, minced
1/8 teaspoon chipotle powder
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh sage
Salt & pepper
For the sauce:
1 small onion, chopped
2 cloves garlic, minced
1 tsp dried oregano
½ tsp red pepper flakes
14 oz can diced tomatoes, with juice (no salt added)
1 tablespoon tomato paste
½ cup chicken broth (low sodium)
1 sprig fresh rosemary
salt & pepper
olive oil
In a medium bowl, combine the ground veal, pork and beef and mix together. To the meat mixture, add the onion, garlic, chipotle powder, parsley and sage and stir to combine. Season the mixture with salt and pepper. Taking about a tablespoonful at a time, form the mixture into meatballs about 1.5 inches in diameter. You will end up with 12 to 15 meatballs. Set aside.
In a sauce pan, heat a tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic and sauté until softened. Add the tomato paste and sauté. Next add the oregano, red pepper flakes, salt and pepper and stir to combine. Add the diced tomatoes with their juices and the chicken broth. Place the rosemary sprig into the sauce and bring to a simmer. Cover and cook the sauce for 30 minutes. Taste the sauce and adjust seasonings as necessary. Remove the sauce from the heat, take out the rosemary sprig and puree with an immersion blender (or transfer to a regular blender) until mixture is smooth.
Return the sauce to the heat and bring back to a low simmer. Add the meatballs to the sauce, cover and cook over low heat until meatballs are no longer pink in the center (about 20-30 minutes). Serve with greens or on their own with extra sauce poured over the meatballs. Enjoy!
@alex…. Rumor had it Shamrock Shakes are back
@abbey
Is the McRib back
Deadlift: 115-135-155-165-175 (failed)
3 Rounds of:
50 Double-Unders
30 Kettlebell Swings (1 pood)
10 Thrusters (55#)
My first dnf WOD :( Everything felt extra heavy today, especially the thrusters. Broke thrusters up into 4-4-2 each round and du’s were all over the place. Time: 12:21.
@Brew City Crossfit (Milwaukee, WI)
Warmup:
1/2 Annie
Mobility
Skill:
Pistol Work (we/I should be doing more of these in prep for the games)
Strength:
A1: Press
6×60%(105)
5×70%(125)
2×80%(145)
2×80%(145)
AMRAPx85% (155)..4 reps
A2: AMRAP Strict C2B Pullups x 60sec
40 reps total for 8 reps for 5 rounds
WOD:
10 minute AMRAP
10 Air Squats
5 HSPU (1abmat)
10 Air Squats
5 Burpee Pullups
5 rounds + 28 reps..pissed I missed 6 rounds but my body is starting to shut down after this week’s workouts. I need a rest day, but I’ll probably end up stopping in to a St. Louis box tomorrow….Here’s to the weekend!
Very slow and weak morning for me, zero strength today
HPS 6×2 @ 125, 2×135, 2×145, 155
DL 5×5 @ 255, AMRAP 1×8 @ 265
Metcon: 10:27
35 DU
30 Drago swings @ 2pood
10 Thrusters @ 115
One positive on the day is I think I figured out DU’s in rds 2 and 3, hit 35 without a trip up, should have gone Rx’d on those but who knew it would click today
pre 6am class:
3 rounds:
15 grey band pull throughs
3 skin the cats
3 cast wall walks
wanted to do 5 rounds but got in later than expected so 3 was the best i could do
post 6am class:
For time:
200 double unders
100 wall balls @ 20#
50 kb swings @ 100#
25 hspu (strict)
TIME – 14:25
Fun little creation of mine to pass the time. Double unders were unbroken save for 1 miss in the early 100s and done in 2 mins. wall balls were 50 + 25 + 25 and took less than 5 mins. kb swings were 10 + 10 then 5s to 50. hspu were 5 + 5 + 3 then 3s and 2s to 25. nasty morning fun.
I actually have yet to have a Shamrock Shake as shameful as it may sound so this should be the year. Is it against the rules to combine a double baconator with a shamrock shake? I’ve never thought to combine two legends like that but it looks and sounds so good that it can’t be wrong
Volume at DePaul
Dynamic warm up and did a few sets of hang snatch high pull (bar)
A. Snatch EMOM 6×2 @ 70
B. Deadlift
5×5 @ 150
1x AMRAP – 12
Core and shoulder stability work
Volume – Make Up Day
DL – 5×5 @ #275, 1xAMRAP – 10 reps
“Air Force” Karen w/ TTB
150 Wall Balls @ #20
At the top of each minute, complete 4 TTB
Time: 10:58
@Anthony: THAT’S what you were doing?!
No wonder you were making all those strange noises…
@Fish–I make strange noises pretty much all the time, but 150 wall balls probably makes them stand out that much more.
Happy Birthday, Jean!!!
@Alex – I believe St. Patrick himself dined on a double baconator and shamrock shake immediately prior to miraculously driving the snakes from Ireland. So really you are honoring the true spirit of the holiday.
Not happy with my output this morning.
HPS 6×2 – 3 @ 135, 3@145
DL 5×5 – 3 @ 215, 2 @225 AMRAP 1×15 @ 225. Could have kept going, but feared for the KBS. Obviously need to retest here.
Metcon: DNF (2 rounds + 16 KBS) – gassed.
100 Singles – Started with 20DUs in mind, but completely lost the skill. Couldn’t even get 1.
30 KBS (1.5)
10 Thrusters @ 105
@Jamison – I have a buddy who lives close to Brew City…how was it?
Jamison I don’t think they’ll throw pistols in the Open but hey i am not doing the programming, could be wrong, and it would be a separator of pretenders from contenders I suppose. if you’re worried about them check out the video i shot a while with the band in the squat rack mod. Can’t go wrong if you work on them that way. Should be on our youtube page
The jumpNrope seminar is sold out. The same seminar in Deerfield still has spots: http://www.regonline.com/Register/Checkin.aspx?EventID=1195681
Pre: real ryder
VOLUME
A – Hang Power Snatch EMOM 5 x 2 @ 55# (wrist wasn’t feelin this so had to cut it short after set 5)
B – Deadlift 5 x 5 @ 115#, AMRAP 9
Metcon: 13:37
20 DUs
30 KBS
10 Thrusters @ 45#
I felt fatigued going into this wod, after teaching two real ryder classes in the last 12 hours those thrusters felt like 100lbs! But I do love me some deadlifts! :)
Thanks, Honey Badger. The start to my day: a woman on the bus stood up to give me her seat. Guess I’m starting (!) to show my age.
@DU folks: if anyone can’t use their spot in the seminar, please let me know. i had to get out of a hospital commitment on saturday morning to be able to make it by 11, and i just got my approval this morning to do that. obviously happy to reimburse you for the sign-up fee. thanks!
@All: Do not, I repeat, DO NOT allow Tony to attend this seminar. The only way we’re getting his tiny koopa ass in that tutu is via his horrible DUs. The marginally elite thank you.
Congrats Maggie and Devin! Have fun in Vegas.
Happy Birthday Jean!
Tuesday WOD
3, 6, 9, 12, 15 TTB/BBJ 06:29
I was 9 seconds behind Alex without a vest which I aimed to try and beat.I accept Alex as the CFC shidoshi and all round Ninja.
Post -4 Rds of 5 dead hang pullups with 1 pood and snatch slowly getting there thanks Kelly.
Good attempt my son….I’ll leave you with the quote of the day from Bruce Lee – “I fear not the man who has practiced 10,000 kicks once but the man who has practiced 1 kick 10,000 times” – just let that marinate for a lil bit, so deep
Sweet quote and true the man was a legend, also I left my blue nalgene the 400 millimetre with a black cap can someone grab for me please.
@JimF
The box was great. Standard Crossfit box by all measures.
@Alex
Thanks, I’ll give it a look. I also doubt it’ll show in the open but its the last movement for me to conquer in the crossfit bandolier.
Can we talk for a second about delicious these meatballs look? They look freaking awesome.
Jean, happy birthday.
Also, not sure if anyone has forgotten, but it was one year ago from Saturday that the Shepherds Pie Incident occurred. So awesomely hilarious.
2-9-12 Never Forget.
@JoeP – thank you and they tasted as delicious as they look!
In honor of 2-9-12 anniversary, forks will be held at half mast.
Erin O’ is cracking me up today.
Still recovering from today’s blog belly laughs and insane metcon
Volume:
HPS EMOM 6×2 65-70-75-80-85-85#
Then went for 90# x1 for a new PR (+2#, I’ll take it. I’ve been stuck at about 85# for two years…)
DL 5×5 @ 160#, 6th rd AMRAP 15
Metcon @ Rx 7:44
Just happy to finish
Post: lengthy sweat angel with imaginary birds tweeting around my head, followed by mopping up my sweat angel, only to be followed by lying down on the bench watching the world spin round n round. Thanks to Dougie, Jim, Rudy and Sue for keeping me entertained while I slowly came back to life
Happy Birthday Jean!
I did this workout yesterday and tried not to cry afterwards- damn grip. It was much harder than I anticipated.
DL- nope didn’t PR :/
DL is proving to need just as much work as my snatch.
Metcon: 11:17
50 DU’s first round then scaled to 30- Randy, thanks for the shorter jump rope, which helped a lot!
30 KBS – 1 pood
10 Thrusters @ 60#
Erin O’ on a roll! Hilarious.
@ Mo
We’ve all been there! Keep your head up and keep moving forward! You’ll get there!
HAPPY BIRTHDAY JEAN!
ATTENTION ALL!!!
Spring sports leagues have opened up for registration. I’ve talk with lots of you about playing in some of theses leagues. We are putting together a flag football, softball and volleyball team. Details to follow. Just keep it in mind if your interested.
I agree Erin O solid work on the posts today:
Deadlifts, 6 x 5 reps @ 365#, AMRAP = 15 reps. probably left 1-2 in the tank but as the back rounding got more severe i called it quits. grip felt good though
Tabata L-Sits on the paralettes (:20 on/:10 off for 8 rounds) – Cumulative time 1:45. 15 more secs than when i did this last a few months back so some improvement there. will keep these going and once i get over 2 mins cumulative we can move to the rings for a true destruction of the abs/midline
50 x grey band pull throughs
Flag football? O boy that’s going to be hard for me to resist. only because it’ll be during the Open/Regionals season will i probably forego it to focus on Crossfit but i may be a good offensive coordinator for the squad as i have been known to have offensive genius in me going to back to my days in elementary school when i used to design plays for our team at recess (true story)
@Alex. You can definitely be the offensive coordinator. There will be plenty of football throughout spring summer and fall.
@Dougie- no metric please
@JK: I might well wear the tutu if there’s a snatch WOD to be done or HSPUs too… I’m actually kinda hoping that those two movements and DUs are all in one WOD, so I can just fail that one WOD miserably and accept the tutu, rather than be at tutu risk in multiple WODs…
Mathias I would be down for volleyball possibly
@Gene. Roger that. I will have more details eventually. Stay tuned.
On the road…electric city, PA. All flights are cancelled! The world is ending with the Nor’easter. Might just rent a car and drive back to Chicago.
Radisson hotel
Endurance: 3 x 1mile, 7:00 minutes rest per
7:50/7:30/7:03
-almost puked on the last one but kept it together
15minutes later: 3rds
50 DU’s
30 DB Swings(45)
10 DB Thrusters(40)
@11:30
-first time doing thrusters with DB.
-carpeted floor snagged my rope a few times for trip ups
Post: 3 x 15 Back Ext(orange band)
3 x 1:00 Planks
Did this one yesterday when I should/needed a rest day.
HPS 6×2 @ 65-75-75-80-85-90×1
DL 5×6 @ 150# – Didn’t AMRAP, back was sensitive
Metcon @ 70#: 10:24
This must be fawk your forearms week. After Gwen on Monday, trying to hold that kettlebell for 30 straight was a serious challenge. Ended up have to break up sets 2 and 3.
Happy Birthday, Jean! And happy wedding to those crazy nuts Maggie and Devin!
Coaches, what is the earliest that someone is coming in tomorrow? I’m trying to sneak a workout in before I going on a trip.
@ Gene classic, I got nothin
Making my return after shoulder surgery….
Second day back in the Box and it feels pretty good, it’s nice to see everyone again, I’ve noticed good gains on some people!
I can only do lower body so Rudy is giving me some lower body programming.
DL test worked up to 275×10
Farmers Walk 2 pood
WOD: 50 DU
21 BY @ 24, 21 GHD 50 DU
15″
9″
8:58
felt slow and tired! lol but glad to be back.
Solo before the 4:00
A- hang power snatch emom 6×2 all @ 190
B- deadlift 6 x 5, 365 x 17
Conditioning – 7:23
This was a lot tougher than anticipated. Wish I would have listened to Alex egging me on for sub 7.
@ Marc, I’ll be back at the box by 5:30am.
Power Snatch: 6×2 @ 95-95-95-100-100-100
DL: 6×5 @ 280# AMRAP 8
Met: @ 95# DNF!!! 38 DU’s on Rd 3.
Body still felt racked by these past 3 days. Still don’t know how to handle a ‘rest’ day. The DL’s sucked the life out of me. Should have scaled the met, but decided to see how far I could get.
Welcome back Patrick D!
And Happy 30th Birthday Jean!
Did anyone see what happened in the Illinois – Indiana game?
Weird, right?
Volume:
Hang Power Snatch: 105×2, 115×1, 120×3
DL 6×5+ @ 215, AMRAP for 10 (with a short break because I wanted to stop at 5, but Kelly made me do more)
Metcon: 8:21
Good encouragement from Bryce and Kelly, but I didn’t really listen and was too slow and broke up the thrusters way too much at the end.
Post:
D1: Deficit clean grip DLs 4×6 @ 155#
D2: EZ slide down and backs
3×3 Snatch Balance 85×1, 95×2
Volume:
A1. HPS 6×2 EMOM 105# 4x – 115# – 125#
B1. Deadlift 6×5+ AMRAP = 21
Snatches getting better slowly. Really focusing on making contact with my hips. Deadlifts felt light today.
Metcon Rx’ed: DNF 2 rds. + 8 thrusters (finished in 12:29)
I loaded up my bar with 115 and Bryce looked at me like I didn’t have a chance of finishing sub 12, so I told him “I think I can make it under the cap Rx’ed.”
Bryce: 1
JoshR: 0
I was so close. Need to come up faster and use my legs better on the thrusters. Nothing left in my shoulders for the last set.
DUs: Unbroken, unbroken, unbroken
KBS: 20, 20-10, 10-10-10
Thrusters: 7-3, 4-3-3, 3-2-1-1-1-1-1
TECHNIQUE
A Deadlift (set a new PR of 300lbs)
B Handstand push ups 3x max (5 with 2 mats, got a few kipping as well)
3 Rounds for time of: (12 minute cap)
50 Double-Unders (scaled to 20)
30 Kettlebell Swings (1.25)
10 Thrusters (85#)
13:15 or so, I was so spent I didn’t look at the board afterwards
If Gene does volleyball, I’m doing volleyball.
@ JoeP: Down with IU! MSU is making their way to the top!
HPS
6×2 EMOM
155-160-165-170-175 didn’t do 6 and should of. Was feeling tasty!
DL
4×5 @ 315
1xamrap @ 315 for 14 reps
WOD
Totally awful!
Weight felt lite!
Couldn’t catch my breath at all
Rested way too much!
DNF
Blackhawks Rule!
Thanks Bryce. See you in the AM.
PR on the deadlift at 455lbs.
Lacked the technique to go higher. Putting too much load on my back instead of my legs.. Looking down while lifting. Need to keep better form, look forward and drive back on those heels.
Rough day. DL one rep max – 255.
Metcon: Subbed singles and DNF. Didn’t even get to kettle ell swings the last round.
Tomorrow’s another day though. Looking forward to it.
7:00 class – Was trying to get to the 6pm, but the 2 hour commute from Oakbrook made that a pipe dream.
Deadlift @ 255# – My previous 1RM was 275#, really regretting not going heavier right now.
150 Single-Unders
30 KB Swings @ 1pood
10 Thrusters @ 95#
Time – 11:30
Happy with what I scaled… still had to struggle threw this thing.
Made up Tuesday’s WOD
A1: Bench 7×5 @145#
A2: pull-up 7×5 @BW
Broke up the last 3 sets of pull-ups 3-2, yep that’s why I’m doing more bb curls, so weak!
Metcon: 3-6-9-12-15 TTB/BBJ(24″)
6:02 Rx
Lots of singles in the 12 set ttb, all singles in the 15 set.
A- HPS EMOM 6×2 155(1) 165(3) 175(2)
B- DL 5×5, 315, AMRAP: 15
Metcon Rx’d @10:17
This was a lot tougher than I was expecting. DL’s must have taken a lot out of me.
Double Unders were unbroken, KB’s: 30,15′s, Thrusters: 10, 5-5-10. Thanks to everyone for yelling in my face on that last set of thrusters, it seriously pushed me to go unbroken on that set. I wouldn’t have done it otherwise.
Post: I joined Kacey for a little wod of 3rds:
10 KTE
2 down and back farmers carry (2-25# Oly plates in each hand)
100 DU’s
1min plank hold @12:30
Clearly typo’d yesterday… Metcon 11:44 not 7:44. Just shy of the cap. I wish my time would have been that fast!