VOLUME
A – Snatch EMOM 4 x 2 (70-85%)
B – Snatch Every Other Minute 4 x 1 (90 – 100%+)
C – Deadlift 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x AMRAP (85%)
TECHNIQUE
Rest Day or Make-Ups
Complete 1 round every 3 minutes for 15 minutes of:
5 Front Squats (185/135 or 60% of Back Squat)
100M Row
Post load and time to comments.
This time last year… Jonny wrote on Game Day.
Roasted Butternut Squash & Carrot Soup
-Erin O’Brien
4 Servings
1 medium butternut squash
½ pound carrots, washed and peeled
1 medium onion, diced
2 cloves garlic, minced
1 tablespoon curry powder
1 teaspoon cumin
1 teaspoon dried thyme
4 cups chicken or vegetable stock (low-sodium)
14 ounce can of coconut milk
Salt & pepper
Olive or coconut oil
Preheat oven to 425F. Cut the butternut squash in half lengthwise and remove the seeds. Place the squash on a baking sheet, cut sides down. Place the carrots on the pan with the squash and roast until soft. The carrots will cook faster than the squash, so remove once they are soft and continue cooking the squash. Once the squash is soft, remove from the oven and scoop the flesh into a bowl. Dice the roasted carrots.
Heat a couple tablespoons of oil in a large pan over medium heat. Add the diced onions and carrots and cook until the onions are softened. Add the garlic and cook until fragrant. To the vegetables, add the curry powder, cumin and thyme and stir to combine. Add the roasted squash to the vegetable mixture and then pour in the 4 cups of stock. Stir to combine and bring to a gentle simmer. Allow the mixture to simmer until the vegetables are completely soft (approximately 20 minutes). Remove the soup from the heat and puree with an immersion blender (or transfer in batches to a blender and puree) until smooth. Return the pan to the heat and add the coconut milk, stirring to combine completely. Taste the soup and add salt and pepper to your liking. Enjoy!
I rarely post on the blog these days, so it seems wrong to post about something not Crossfit related, but here it goes…
My fiance and I recently bought a condo and will be moving out of our apartment 1 month before our lease is up. If you or anyone you know is looking for an apartment, please let me know!
The details:
- Available April 1
- 2 bed, 1 bath (bedrooms are on opposite sides of the apartment, so it’s good for roommates)
- Top floor
- Huge rooftop deck (shared with 5 other units)
- Every channel that exists (not kidding) + internet for $60/mo
- Updated kitchen with stainless steel appliances
- Near Addison and Ashland; walk to Addison brown line stop, Ashland bus, Damen bus, Addison bus
Email me at megtoal at gmail if you want to see pictures, come see the apartment, or get more details.
And now a Crossfit related post…
Did power snatch/hang power snatch technique with 65#
Metcon
Fastest :42
Slowest :56
65# – this was too light
Knee Rehab Programming 2/21/13
A1. Speed Box Squats
Squat to 16″ box w/ one blue plate
12X2 @135 w/ chains
Box Squat form and speed is improving, but was feeling some knee pain by the end of these sets. Not too bad, but not pain free yet.
B1. Goodmoring 5X3
1 Set at 185 – I was feeling this in the lower back alot today, so cut it down to 155 for the remaining 4 sets.
B2. Step Ups to 16″ box w/ 45 DB
Again feeling some knee pain on these, most likely it is carry over from the box squats.
C1. Russing KBS @ 2 pood 3X25
all sets unbroken w/ no pain
D1. 100 Back Extension on the GHD
did 10 sets of 10 – started to really feel this in the last 3 sets of 10
E1. 1K Ski Erg – 4:11 – Next time sub 4
Overall some knee pain during the box squats and step ups, which seemed to carry over and get worse about an hour after the workout. However woke up this morning, with minimal pain, so that is a good sign.
Tech
Back Squat 5-5-5-5-5
Worked up to 235#
Metcon
5 Front Squat 115#
100m Row
:34 & :51
Snatch EMOM 4×2 @ 135
Snatch EOM 4×1 @ 155, 170, endless fails at 175. A lot to work on here; sequence and getting under the bar, pull is plenty high.
DL – Tried to work to a PR, failed at 405
Metcon Rx’d :31-:36
Post: 3×10 pass throughs w/orange band. Thanks Alex. Need to strengthing lower back and hamstrings.
I left my blue Nalgene water bottle at the gym last night. Can someone please set it aside for me? Thanks!
Active Rest Day:
DL to a single up to #345. Just wanted to see how my back felt so didn’t push anything too much. Pretty far from my PR at #405 but trying to work back up.
EMOM 15 minutes:
5 TTB
10 WBs
Thanks to MattJ for judging my reps.
Post: Watched Alex and MattJ do a workout that Alex may or may not program in for next week. I may or may not come in that day.
Globo Gym (Dubai)
I wasn’t going to post this but I felt I had too. I did a 3k row this morning not the most interesting post granted, what was interesting was that the fan for the rower was a clear bowl of water with a propeller inside so with each stroke it span giving the illusion of rowing in the water I laughed for the entire 3k’s and had to admit was rather impressed (no Scottish Jokes Rich!)
Hope your all doing well and getting ready for the open.
Good warm up by Alex this morning …
needed the second coach though for both technique and volume going
Snatch EMOM
65, 70, 70, 75
Snatch EOM
80-85-85-90
need to get down faster, pull is fine.
DL
125-147-157-167
1x AMRAP @187: 8
no time for met con
Correction – Pull throughs, not pass throughs
Mystery Metcon that may or may not come up for the competitor’s conditioning next Saturday with Matt J – 4:50.
Noice wod, it’s a couplet with movements we don’t do very often and it hurt but there is over a week to prepare for it guys and hey me and Matt J didn’t die so it’s all good
+
Snatch, work up to a moderately tough single (~80%) – 225#. no fails which is good given my recent struggles and tried out my snazzy new knee wraps that i bought last night. I really like the way they feel in squats, now if i could just figure out how to fasten them so they don’t come unraveled after doing squats I’ll be a happier guy..anyone who uses them let me know the secret to keeping them secured on the knees as I’m all ears
have to hit yoga today at some point..
Repost from yesterday:
Focus group:
If you are a chic who would sign up for the CMET email me at metagclmnop@gmail.com. If enough of you want to do it* then I will set it up. Beery and JoeP have a couple good ideas and I would want you to email me your ideas for “prizes” as well. What is the girl’s version of a tutu? What is the chic version of the douchie Chippendale’s shirt?
*Same rules apply to the girls as did the boys last year, if you email me that you are interested you are automatically in and you cannot back out. Last year we had 10 guys sign up BEFORE they knew about the tutu. I am thinking 0 would have if it would have been advertised. You have been warned, come with your ideas but once you hit “send” you are in. When the parameters are set you are bound to them, no backing down. Big Boy Rules. Don’t be too scared, I am in charge not JoeP. It will be tasteful-ish. As a church going, happily married man I will set boundaries…Sorry guys there will not be girls doing the Open in bunny outfits, unless it’s the bunny outfit from The Christmas Story.
To date we have 16 official entries into the MET and I know of 6 that have said yes, Rich, Alfredo, 6am Glenn (you really think you are going to get out of it), Gregg and JoeP but have not emailed me yet. On the other side of the coin I have 0 emails about the CMET so unless I hear something soon from a CFC hen I will be forced to do something that sickens me…say that JoeP is right, you women are too nice to each other and do not take great enjoyment in kicking each other in the ego.
Val you are free to workout in a jock strap but I think you may be alone in that.
Snatch: Worked my way up to 115#. Attempted to PR at 125#, but failed 3 times. Need to drop bips down and keep bar moving.
DL: 340# for 4 reps.
Post: DU Work.
Hips not bips…
Make up technique day at 6 a.m.
power cleans
EMOM for 15 min
65# up to 125# – failed at 130#, which would’ve been a PR, so I kept trying 5 times after EMOM was done…frustrated I didn’t get it!!
metcon
10 kte’s (sub’d for ttb)
10 burpees
10 pull-ups (with orange + blk bands)
10 push press @65#
9:47
A – Snatch EMOM 4 x 2 (70-85%) – 135, 135, 155, 155
B – Snatch Every Other Minute 4 x 1 (90 – 100%+) – 185, 195 (f), 200 (f), 200 (f) – I tried another 5-7 times after this. I was sooooo damn close. First few fails where out in front of me and I lost my balance but the later ones were right there, I caught it but didn’t start getting up fast enough. You’d think all the (f)s would have discouraged me but 200 was going up smooth and easy I feel really good about getting this soon…Maybe there will be a snatch ladder in the Open.
Skipped C due to my hard-headedness.
Complete 1 round every 3 minutes for 15 minutes of:
5 Front Squats (185/135 or 60% of Back Squat)
100M Row – RX :38, :36, :36, :36, :36…At least I am consistent.
Still no takers in the CMET…I think we have too many studly women at CFC, they are all confident they are going to make it to Regionals, they don’t need a conselation prize. That or the the threat that if they wrote they were committed scared them away. Sissies
Noon Ka-boom with Coach Kelly….
A big group for today’s snatch club. No sighting of Shirtless Sue!
Strength:
a. 4×2 squat snatch 115-115-125-125
b 4 x1 squat snatch 135-145-155-165(f)
c Dead Lift +7amrap @ 245
-had the pull on the heavy SS but just gave up. I want that bw snatch bad. More work on my technique….
Metcon: Front Squats @ 145 F:37 S:42
-rower sub 1:30 pace
-did 6 reps on rd 3
Post:
4x :30 Super Man on GHD
4 x 4 pistols/leg(mod with orange band)
@ Woody
Neener, neener, neener… told you so.
@ Woody (or MGTCHPAHCHESANGG? Whatever):
I’ll bite. I’m in.
And to all the other chics, don’t make me name names.
@JoeP
EAT IT!!!! I’M IN
HA!! LOVE IT!!
Jock straps here we come!!!
A1. DL worked up to a single #405. Didnt feel too heavy so I jumped to #455. failed hard.
Tried to go back down to 415. failed hard.
Metcon RX’d: :36-:35-:32-:32-:32
Post: bought me some PRx WOD recovery from JK. Im hooked!
@Woody I totally would do it but being a “1 rep” open participant due to injury, I don’t want to be the loser EVERY week – what fun would that be? I kinda can’t wait to see Val in a jock strap!
@KateM: come over to my house tonight.
Made up Mon workout with Kristy and Andrew at the 11a…. just joking.. there isn’t an 11am. Haha so I did the 12p
Bs worked up to 5 at 125#. Pretty good considering my last one rep max was 135#. Thanks for the spot and encouragement guys. ..
Amrap 5 rounds even
10#wallball
25# kbs
30 du
@Kate, we are mean, not cruel. You can only lose once, this isn’t to beat up on one person, we like to spread the pain. The only exception is if you win any weeks, then you have proven you can compete and should not be losing anymore. If you win one you are eligible for the tutu for all remaining weeks.
Ok we have a couple CMETAs, is the jock for the “winner” or loser? What are the “prizes”?
Joined B dub and Kelly!!!!!!!!!’s huge 4:00 class…..all 6 of us.
Technique: worked up to #115 in the snatch sequence, then went back to #75 to work on fast bar speed. Enjoyed the personal attention from both coaches today, but this still remains my biggest mental hurdle movement.
Metcon: @ #155
Splits were :42 (failed the first power clean, waaaa waaaa), :37, :38, :39, :36
Active Rest Day
Amrap of vodka lemonades at the pool
12
Toasted
Shadowed Kelly!!!!!!!!!!’s nooner today. Fun crowd, I may have to join y’all for a workout some day. Amazing job by coach KJ to coordinate 20 athletes doing 3 different days and all different volume/techniques/metcons.
Watched Big Daddy Dane try to move and unmovable object. But not to worry, he is now “revived” can WOD again.
Then watched Woody/METAGCGP snatch 200# and fail about 4 bajillion times.
Oops, meant to also say “marginally elite my ass, Woody…”
@ Atlas Crossfit (Chicago, IL)
Stopped by our cousins to the south to check out their facility today in my quest to go to every box in the world.
A little disappointed…
No hello or introduction from coaches or clients
No mats (burpees, HSPUs, DUs, Situps) all done on concrete
Anyway…
Warmup/Skill Work
HS Walks – Managed to walk about 20 feet which is a PR
WOD 1: “Annie”
50-40-30-20-10
DUs – Situps
6:11 (PR)
2 minute rest
..then
2 minute Max Effort Burpees (39)…if I could only triple that for the Open, I’ll be in good shape.
WOD 2
40 Box Jump Overs
20 HSPUs (Abmat…concrete..yikes)
20 BJOs
10 HSPUs
10 BJOs
5 HSPUs
4:39
Just chipped away at this one. Box Jumps were kind of slow but consistent.
@JK
Wicked kool having you there today at the noon class and kelly did an amazing job juggling everyone. Also, I could not agree with more: Woody is not a marginal athlete, he is simply elite.
Noon with Kelly. Fun workout today with a whole lot of folks. I swear Mike is really a Brian and I could’ve named every one of you. All you firemen look alike. You are a fireman, right?
Anyway, snatching at a whopping 55#. That’s 10 pounds heavier in a week! I’m creeping on back to 60#. Need to use my legs/hips more.
Metcon at 55#, fastest at 40 seconds, slowest at 43.
A1) 4×2 EMOM Power Snatch–1 @ 145#, 2 @ 155#, 3-4 @ 165#
B1) 4×1 EOMOM Full Snatch—185, 195, (205)x2. Bar was plenty high on 205 but I’m chasing it out front. Need to stay in my heals more on the pull.
C1) Deadlift AMRAP—365#x 8 reps
Metcon rxd—:34, :33, :31, :32, :32.
E1) 5×5 front squat @ 155# with 2 sec pause at bottom
F1) 4×10 125# Axle bar hang cleans
F2) 4×6/leg pistols
@JK and Spicy-Thanks but if I was Elite I would have rang the PR bell instead of leaning on my ass 10 times.
Solo before the 4:00
A – Power Snatch EMOM 4 x 2 (165/175/185×2)
B – Snatch EOM 4 x 1 (205/217F/220F/220)
C – Deadlift 435 x 9
Conditioning
1 – 31
2 – 29
3 – 27
4 – 28
5 – 28
And nice work to the evening crew on snatch work. Saw a lot of good improvements on technique tonight!
I’m in too. But please, no jock straps.
A–Power Snatch EMOM 4×2 (65×2/75×2)
B–Power Snatch EOM 4×1 (80/85/90/95(F))
First time going heavy since early October, when my best was 100#. Happy to be getting close to that again.
C–Deadlift 185×8
Metcon @105
1–42
2–43
3–43
4–42
5–40
I’m in for CMET as well. And yes, jock straps please. Only fresh ones though.
DL: 205# 6 reps
Metcon @115#
45-44-44-54-113
I don’t/can’t squat clean, so I was slow on getting the squats done, forgot to turn my rower on twice and failed my first clean twice. Also dropped the bar on the last set and almost couldn’t pick it back up. Suck fest :(
Post:
4X30sec superman hold
4X8 one leg squats on box
A–Power Snatch EMOM 4×2 115,135,145,145, 145
B–Power Snatch EOM 4×1 145, 155 PR!, 165…Got it up but pressed it. DONT COUNT! 165 (f)
C–Deadlift AMRAP @ 245 10 reps
Metcon Front Squats @ 135
1–42
2–41
3–38
4–39
5–40
Been MIA on the blog for a while…getting back at it! I’ll be at Swamp Rabbit Crossfit in Greenville, SC next week at the supposed “largest crossfit box in the country”. Will report back on its large-ness.
No Snatch or DL for me due to a hand tear. So sad, was excited to do my 200#s for reps!!!
MetCon at 105#’s off the rack due to the tear
51 sec all the way around
FS were EASY
Rowing sucked but saw 1:53 for the first time ever!
Post
4×10 GHD situps
4×4 GH raises (unassited for the first time ever!!)
And now for your daily Harlem Shake. Brought to you by my very own Buckeyes.
http://www.youtube.com/watch?v=PBRGTEbzBpE
Well where to start. Quite the day at CFC. My snatch was BEYOND awful. Bryce was a major distraction as usual and yet so supportive. He was the first one there for me after I fell on my ass attempting a snatch. Did I mention he was laughing in my face? I think he might’ve run across the room for that. Kelly gave me a 20 min snatch clinic solely on my SETUP. Extremely helpful!!!!! Thanks so much!!!!
Wod @75# 48-48-53-49-48.
Nothing felt good, my shirt didn’t come off, joe Ps beard was nowhere in sight to nuzzle, and my boos weren’t there to gossip with. Better luck tomorrow!
Volume:
4×2 EMOM (power snatch-Snatch) 105-115-115-missed the last one misloading my bar!
4×1 EOM 135-145-155 (PR!)-160 (failed twice behind me)
A tip from Randy from last weekend was to really focus on a single spot in front of me. Really helped this weekend and today too!
Conditioning @ 135
40-38-37-37-37
Post:
D1: 4×10 Axle Bar Cleans @ Bar + 25# (approx. 85#)
D2: 4×5-6 Ring Dips
Reverse Tabata L-Sits
@CMET Loser “prize” idea: A fake beard
Tuesday make-up
PC EMOM for 15min: warmed up for the first few then 185#. Tried to keep the weight consistent instead of steadily increasing throughout. It would be nice to have a target 1RM% for these.
Metcon @105# 7:04
Shoulders were absolutely fried. I am terribly inefficient at PP.
A – Snatch EMOM 4×2 155-165-175-185
B – Snatch EOM 4×1 195-205-215(fx2)
C – Deadlift AMRAP: 6@405
Metcon Rx’d: :36-:34-:33-:33-:32
Post:
4×12 GHD Back Extensions with 1pood KB
4×8 Pistols per leg
@shirtless sue- well what do you expect when you
Dog it and attend with all the day walkers. Shame on you.
You should know better my dear. Get yo ass outta
bed and show up with the nooners like the real cats do!
Volume – finally able to snatch but had to keep it light due to hand issues still.
A snatch @ 83
B snatch @ 93, 103, and 113
C deadlift 3@225, 2@250, 1@275, 1@280, 1@290 and amrap of 5@305 lost my grip and then realized I had 310 on the bar with one hidden 5# plate on the left side. Oops. I thought it felt lopsided but just thought it was my hand.
Metcon: FS@ 135 but had to take out of the rack cuz I can’t clean still. Ugh! 42,41,40,39 and 37
Parallette HSPus with Gina. One on the minute and a pistol on each leg on the :30 for 15 minutes.
4x30s superman holds on GHD – this was way harder than I thought it would be!!!
Made up Monday at a very fun 8PM with Coach Gina…including holding hands while holding squats. Very kum ba yah.
Technique – 5-5-5-5-5 Back Squats
65 – 75 – 85 – 100 (PR!) – 115 (5# over my 1RM!)
Really happy with this one!
Metcon – 4 rds + 1 WB
10 WBs (scaled to 8#)
10 KBS (1 pood)
30 DUs (scaled to 10)
DUs were brutal. Must work on these more often and outside of class.
A – Power Snatch EMOM 4 x 2 up to 80#
B – Snatch EOM 4 x 1 85, 90, 95# fx2
C – Deadlift 185×5
Wasn’t feeling snatches tonight, having issues pulling from the ground and having my butt rise too fast. Need to work on that, might go to squat snatching next week.
Conditioning @ 115#: 44/47 sec
Should have attempted to squat clean the first one, that would have saved me alot of time.
Post: Practiced KTE kipping in the straps per Carrie’s suggestion. First time I ever felt the rhythm. Going to work these in a few times a week!