Rest/make ups/mobility work
This time last year… Bryce gave some “Drills to Become a Better Rower“.
Chicken Cacciatore
-Erin O’Brien
4 servings
2 pounds boneless, skinless chicken thighs (can substitute chicken breast)
8 ounces mushrooms, sliced
1 small onion, diced
2 cloves garlic, minced
2 14-ounce cans diced tomatoes (no salt added variety)
2 teaspoons oregano
½ teaspoon crushed red pepper flakes
Salt & pepper to taste
Cut the chicken into bite-sized pieces and season with salt and pepper. Heat a tablespoon of oil in a large skillet. Add the chicken and cook until lightly browned. Remove the chicken from the pan and set aside (chicken will not be fully cooked at this point).
If necessary, add another tablespoon of oil to the pan and heat. Add the diced onion and cook until translucent. Add the mushrooms and cook, stirring frequently, until they have given off their liquid. Next add the garlic and stir until fragrant. To this mixture, add the diced tomatoes (including their juices), oregano and crushed red pepper. Stir to combine all ingredients. Add the chicken back to the pan and bring the mixture to a simmer. Simmer, uncovered, until the chicken is cooked completely through (approximately 10 minutes). Taste the sauce and adjust seasonings as desired. Enjoy!
A. Behind the neck split jerk, build to 1rm – 305#-325#(f)-330(f x 2).
305# went up but form deficiencies got exposed after that and by the time i got more aggressive my arms had nothing left. need to get lower in order to get more. not happy with this number as it’s basically what i can do from the front
B. Front Squat, 5 reps @ 225# per min for 7 mins – Got these done and all in unbroken sets. improvement from last week when i did 5 mins and only got 4 reps on the 5th minute
C. As many rounds as possible in 10 mins:
3 unbroken Press @ 135#
2 rope climbs
ROUNDS – 8
Got the 8th round in at the buzzer. presses got rough but no fails. upper body won’t stop shaking 20 mins later
Is anyone in the box around 11? Wanted to come in early to do some rowing!!
Another day at Invictus
15 mins snatch work
Worked up to 75–No PR but it felt pretty easy. Just didn’t plan time adequately.
9min AMRAP
3 power snatch
6 HSPU
9 ring dip
4 + 3 PS w/60# PS, 25# plate + abmat HSPU, black band for dips
Yep. Sara and i will be around Melisa.
after being out of town last week and slammed at work this week, it was good to be back with my people at the 6 a.m. did the circ training scheduled for today, since i can’t make class tonight:
2 rounds
5 min on 2.5 min rest
3 min on 1.5 min rest
1 min on 30 sec rest
pace 24-26 s/m
5 min: 1077/1047
3 min: 645/642
1 min: 217/217
meters really fell off in the second 5-min round. 24-26 s/m felt pretty comfortable and easy to maintain. worked on fully extending legs before leaning back to eliminate the bounce in my legs.
pre-class du practice. some improvement, but still 10 below my pr, which isn’t all that high.
Made up Tuesdays’s
Squat Snatch 85# (5# PR)
Worked on not segmenting!! It felt good to work on these. Tried 90# a few times, but kept failing to catch the bar far enough back.
Rowing 2 rounds (25s/m):
5 min. on- 1163m/ 1173m
3 min. on- 700m/ 704m
1 min. on- 239m/ 241m
I’m now aware that the more fatigued I become my knees buckle out, concentrating on fixing this!
i’m on a membership sabbatical during climbing season, but if it’s ok, i’d like to post updates here from time to time because i consider CFC family plus i know y’all will help me maintain some virtuosity
yah, so Dane, Patrick (I think), Maverick, Philip, JK, and I are starting to chip away at the 3773 pushups I committed to Jeff Tucker to help raise money for St Jude’s hospital… Again Faster, Kill Cliff, and CF Gymnastics committed to match with a donation of up to $1000 each ($3000! Yay!)
Talk about support! I’m stoked they’re backing this ole lady up… and everyone is welcome to join us… just video your reps and email me (email@tery.com)
so we’re on day 2, and i’m just over 200 now … i figure 125-126 a day will get each of us there in 30 days … i got some in the post office today, in the forest preserve, and we’re gonna do a flash mob at the Lululemon warehouse sale tomorrow @ 5pm … git some!
“Lynne”
Five rounds of max reps of:
Body-weight bench press
Pull-ups
Bench press: 53(6)-53(9)-53(6)-53(8)-53(6)
Pull-ups: 4 negatives, 1 red/black band; then 4 rounds with black/red band: 7, 9, 9, 9
Have to work on kipping pull-ups, couldn’t get the last part of the movement.
Day 2 (and last) at District Crossfit in Washington D.C.
For time:
15 Clusters (45#)
25 Pullups (one thick band, one smaller band)
35 Lateral Bar Jumps
45 Bastards (burpees plus lateral bar jump)
35 Lateral Bar Jumps
25 Pullups
15 Clusters (45#)
Time: 16:17
45 burpees in any WOD would hurt extra extra bad, add the lateral bar jumps and I just wanted to cry…and die. The clusters and pullups felt great and really strong. After a week of not eating the best, I really needed this HARD workout to get me back in the swing of normalcy. Glad I’m coming home tomorrow. Cant wait to get back to CFC.
CIRC 7
2rounds, s/m @ 24-26, intervals of:
5:00/2:30
3:00/1:30
1:00/:30
5001 total, frustrating meters.
Post – Bench 5×5@80% (185#)
Chicken Cacciatore | Crossfit Chicago – just great!