WE WILL BE CLOSED FRI-SUN DUE TO REGIONALS!!! THE PROGRAMMING WILL GO M-TH WITH NO PLANNED REST DAY!
Women’s Only Members are welcome to come to any Co-ed classes this week.
A – No Hands No Feet Snatch
4 rounds of:
B1 – Max Weight Kneeling Jump x 1
B2 – Good Morning x 8 (65 – 75% of Best Snatch)
Calamari Romesco
-Erin O’Brien
2-3 servings
1 pound calamari (bodies only, sliced into ¼” strips)
1/3 cup raw almonds
3 roasted red peppers
2 tablespoons lemon juice, divided
1 tablespoon olive oil
1 can artichoke hearts, drained
2 cloves garlic, minced
¼ teaspoon red pepper flakes
Salt & pepper to taste
Place the almonds in a food processor and process until finely chopped. Add the roasted red peppers to the almonds and process until mixture forms a thick sauce. Add 1 tablespoon of lemon juice, olive oil, salt and pepper to taste and process to combine the mixture. Taste for seasonings and adjust as necessary. Set romesco sauce aside.
Heat a couple tablespoons of oil in large pan over medium heat. Add the garlic and red pepper flakes and toast until fragrant (less than a minute). Add the calamari to the pan and stir while it cooks. When the calamari is starting to become opaque, add the romesco sauce and artichokes and stir to combine mixture. Cook 1 to 2 minutes longer or until calamari is cooked through. Serve and enjoy!
Nice varied workout this morning. The no hands no feet snatch was an awkward movement for me. I’m so used to using my legs and feet for momentum. Did the good mornings at 40#. thanks Alex for correcting my form, have to keep my knees locked out more with not such a deep knee bend….I was doing that movement wrong this whole time.
On another note, I want to wish our fellow Cfc’er Carina all the best as she is moving to Texas in the future. I’m so sad to see her go but she is moving on to bigger and better things :)
Lastly, I will be there Saturday to see Alex, Erin and CFC Black kick some -ss!! I’m so pumped, I can’t wait!!
To those going to the games this weekend, you may want to consider bringing food, which I wish I had done last year at navy pier. Not sure what the venue has or allows, but if you do not like the options, you can drive to neighboring suburbs of lagrange, countryside, etc for the standard chipotle, mcd, etc.
…or go to Boston Market (where I work) at 20 Plainfield Road, Countryside (corner of Plainfield Road and LaGrange Highway). Good paleo options. You can also find more restaurants there (mostly fast food).
Good luck Alex, Erin, and team CFC this weekend! Wish I could be there to cheer you all on!
A1: No Hands / No Feet Snatch (I held the bar in my mouth and did them from my knees). Worked up to 135
B1: Kneeling Jump 4×1 @ 45
B2: Good Mornings 4×8 @ 115
Half Annie with Efta and Matt J (who did full Annie):
4:40
Was very sad to see how Brett L mistreated the gym by not cleaning up after himself.
A1 – Deadlift 1×3 @ 190#
A2 – Deadlift 1×3 @ 212#
A3 – Deadlift 2×8, 1×9 @ 228#
B1 – Hang Power Clean 6×2 @ 158#
B2 – Front Squat 6×5 @ 158#
C – 10-8-6-4-2 @ 118# of:
Romanian DL, Back Step Lunge, OHS
8:44
All unbroken except 6 set of OHS. Damnit.
(thanks to Abbey for explaining what I was doing wrong on the RDLs. Note to self: the internet is not always accurate.)
D – 4×20 banded back extensions
E – Unbroken TTB Ladder 7 rounds + 4.
F – Getting the Roomba to attempt cleaning up BrettL’s huge chalk mess.
Carina is moving??!!
Oh man! We should definitely have a WOC last WOD together. She’s an original and will surely be missed!
Best of luck, Lady!
Who’s driving tomorrow and/or needs a ride?
For those of you who aren’t going to Regionals on Friday, I will be at the box at about 5pm or so if you want to get in a workout. There are a few of us in the strength program that will be there finishing up our week.
I am planning on going Saturday…let me know if anyone needs a ride. I’ll be picking up a friend in the Lakeview area so I can grab you if you’re on the way. (I’m coming from Humbolt Pk area)
teralinn1@gmail.com
@ Ke$ha, I’m in need of a ride.
Agree with T4, Carina will definitely be missed. Don’t go, Carina, don’t go!!!
@ Crossfit Point Break Spring, Texas
Skill – Weighted Pullups 7 sets x 1 rep
Got up to 115lbs added which is a new PR for 1 rep.
So technically I could still do a pullup if I weighed 335lbs..nice
WOD:
So I found something worse than Burpees…
5 rds (15min cap)
12 Plate Burpees (45#)
200m Run (45#)
DNF – Finished in about 18min.
Probably one of the worst workouts I’ve done in a while.
Plate Burpees? What the hell man.
http://www.youtube.com/watch?v=hkI6rpmHII0
When you have some time watch this video:
http://games.crossfit.com/video/days-life-rich-froning
This is reason all of us (minus a select few) will never be the “Fittest on Earth”.
WTF! Genetically gifted or bionic. Also, love how he just boosted BSN sales.
@Rudy- The fittest what on earth? I am the fittest me on earth, that’s going to have to be good enough. If I had an identical twin I’d be the fittest of the both of us, assuming he wasn’t as fit as I am! Pretty theoretical though….
One question, and I hate to be so skeptical- do they test for performance enhancing drugs at the games? I’m not accusing anyone now, but given the growth of the games and the money involved I can see that becoming an issue down the road.
On a personal note I’ve been very tempted. I even contemplated using Rogaine to prevent Bryce and Chris from making fun of my baldness but then I realized it’s just not worth giving up that little piece of me in order to impress those hairy bastards.
@JoeP
Pretty much the worst thing in the world next to Supervolcanos and an Alien Invasion.
Scott Radis is clearly the fittest on earth.
Rich, don’t feel so bad, you’ll always be the “baldest on earth.”
@JoeP…. F- that!!!!! You do them first!
Rudy I love the Froning vid. I only get to see 36 mins of it before it keeps freezing on me so not sure how it ends but I would love to be able to train all day like that. Maybe I’ll quit my real job and go pro crossfitter…O wait I have to beat Rich in order to start the process….hmmmm
I just had 2 HUGE slices of Geno’s East thick sausage pizza (and 2 little thin pieces to wash it down)
Im still starving!
And this makes me the fittest on earth!
BOOM!
@ Bryce- I think you mentioned there will be programming for non-strength crew we can do on our own tomorrow. Is that the plan?
Also- could you possibly make some suggestions for a workout on Saturday we could do in a gym for those of us who cannot get through a day without crossfitting?
http://games.crossfit.com/video/ben-picks-lady
HA, best video yet..
…caught this post Froning video , holy volume.. he is a machine. I need a nap just after the strength stuff we do!! and he drinks no caffeine, wtf?!
@Alex … I think it’s within your reach
@Rich … yes, there will be drug testing … all games athletes should walk in expecting to be tested … I also think judging should be required to have certification, training, and testing specific to judging … there are still inconsistencies and just because you’re a good coach and got a level 1 cert doesn’t mean you’re a good judge… i learned last year that judging consistently requires you to look at and approach things a little differently… just my 2 cents
btw, i’m really excited to help judge our best and brightest into the games this weekend… and hoping to see some CFC face on the podiums… go get it, kiddos!
Will any coaches be working out tomorrow morning prior to Regionals?
i meant to say faceS … as in PLURAL :)
Damn it, who spilled the chalk already?!
Strength Day 6.5
A1 – PP – 1×3 @ #75
A2 – Ring Row – 1×5
B1 – PP – 1×3 @ #85
B2 – Ring Row – 1×5
C1 – PP – 2×8, 1×14 @ #95
C2 – Ring Row – 2×8, 1×13
D1 – Incline DB Bench Press – 4×12 @ #35
D2 – Chin Over Bar – 1x#10, 3xBW
Conditioning – 12 muscle-ups. Stopped when I missed two in a row and Kelly told me I was just flailing around. Then 15-10-5 push ups and pull ups.
E1 – 4×25 Black Band Pull Apart
snatch #115
kneeling jump #75
8 good mornings #95
Rich is only 24?!??!?????
@ Krystal B/anyone else: meet at the box tomorrow at 8:45 to head to Regionals??
6.4
A1 – DL – 1×3 @ 195#
A2 – DL – 1×3 @ 215#
A3 – DL – 2×8 @ 235#, 1x 13 AMRAP
B1 – Hang Power Clean – 6×2
B2 – Front Squat 6×4
135#
Majorly scaled. Recommended was 162.5, but that’s not happening.
Conditioning:
10-8-6-4-2
RDL
Back Step Lunge
OHS
Round of 10 at 95# and then up to 2 OHS in round 2. Then I had to scale down to 85#. All rounds unbroken except the round of 8 where I dropped weight. This was tough though.
D1- Banded back extension- grey band, 4×20.
@ Adam – I was hoping someone would be around tomorrow night so I can do Day 5. I’ll be here around 5pm. If possible, post in the blog if your plans change….
A
135# x 2
145# Fail
B
85# GMs
33# Kneeling jumps.
Post:
Attempted 140# until Bryce cut me off.
I was glad to provide Joe P. w/ some of my much sought after physical comedy. Ask him and surely he will tell, but don’t try it yourself. I’m the Froning of elite bar to forehead collision.
Also, good luck to all the CFC athletes this weekend. I gotta work and will unfortunately miss the throwdown.
Alex, Erin and the CFC team……go get it! Eye of the Tiger!
Good luck
Snatch 115#
kneeling jump 75#
good mornings 80#
good luck to all the competitors this weekend!
Did a combo of Day 2 and 4
A1 DL 1×3@245, 1×3@275, 2×8@295, AMRAP 10@295
B1 BP 1×3@145, 1×3@165, 2×8@175, AMRAP 10@175
B1 HC @185 4×2
B2 FS @ 185 4X4
B3 PU 4X8
Cond- 4 rds-AMRAP Push Press, Kipping Pull Ups, Ring Dips( Rest 30 sec in between each movement and 60 sec after each round) Total Reps. 116
Thanks Alex for coming in early for me- Go APPLESAUCE!
A1 DL 1×3 @ 128
B1 DL 1×3 @ 135
C1 3×8 @ 154
2×8, 1×10
D1 6×2 HPC @ 97
D2 6×6 FS @ 97
Conditioning
10-8-6-4-2 @ 75
RDL
Barbell Back step
BS- tried OHS, but my shoulder wasn’t having it.
E: 3×10 ab roll with barbell
E: 3×10 grey band back extension
post: 3×5 @ 55 OHS
Exhausting week.
6.5
A1 Press 1×3 #75
A2 Ring Row 1×5
B1 Press 1×3 #90
B2 Ring Row 1×5 with #10 on my chest
C1 Press 2×8 #100, 1x AMRAP = 10
C2 Ring Row 2×8 w/#25 on my chest, 1x AMRAP unweighted= 17
D1 Incline DB Bench 1×12 #30, 3×12 #35
D2 Weighted chin over bar hold #45 4x30sec. First set was 25/5, after that broke down to smaller first sets. Probably should use less weight.
Conditioning- 25-20-15-10-5 Pushups/Kipping Pullups 10:11. I screwed up & only did 10 pullups on the round of 15, realized that after doing 5 pushups so I went back & did 5 more pullups and took the extra 5 pushups as punishment (i.e. no credit for them). I also kicked over a chalk bucket in the middle of my set of 20 pullups. I am that guy.
Band pull aparts- black double band 4×20.
Glad to get week 6 done. Sad I won’t be in the box for the next 3 days.
@Ke$ha- I know I look 43, but I’m only 24. Oh wait, maybe you weren’t talking about me….
Yum, love romesco.
I had fun imagining what a no-hands no-feet snatch would look like, but ended up doing yesterday’s WOD. Finished at 24:40 Rx, a real lung buster!
Sorry Bryce for failing at my whiteboard duty. ADD.
Flew in from NYC and came in for some 7pm fun.
A1 – Deadlift 1×3 @ 215#
A2 – Deadlift 1×3 @ 240#
A3 – Deadlift 2×8, 1×11@ 260#
B1&2 – got a knot in my calf on Monday that isnt going away. Hurt too much on the cleans so I skipped this,
C – 10-8-6-4-2 @ 115# of:
Romanian DL, Back Step Lunge, back squat
D – 4×20 banded back extensions – gray
BrettL has done many many things wrong in his life, but he always cleans up his chalk.
no hands/feet snatch: 95#
kneeling jump: 15#
good mornings: 45#
good luck today at regionals!!!
No hook grip/no feet leaving the ground snatch: 70#
Kneeling jump: w/pvc (barely)
Good mornings: 45#