Rest day/Make ups
This time last year… Rudy wrote an article on Participation. I hear from an inside source the show didn’t run as well this year… coincidence?
Quick Lamb Burgers
-Erin O’Brien
3-4 servings
1 pound ground lamb
¼ teaspoon cardamom
¼ teaspoon cumin
Salt & pepper to taste
Combine all ingredients in a large bowl. Separate into thirds or fourths and shape into patties.
Preheat oven to 400F. Heat a large pan over medium heat (no need to oil the pan). When pan is hot, place the lamb burgers in the pan. Allow to cook on first side until browned – you’ll know it’s ready to turn the burgers when a crust has formed and the burger no longer sticks to the pan. Flip the burgers and place the pan in the oven. Cook until burgers are done to your desired temperature.
Alternatively, the burgers can be cooked on a grill.
As we observed Regionals, a fellow CFC audience member and myself commented on various processes that we observed that could be streamlined/automated in terms of the operations of the competition. Admittedly, I even found myself analyzing the Paleo Wagon operations, while standing in line for 1 hour to wait for 6 workers to dish out grilled food to approximately 100 folks ahead of me. My other criticism from a fan marketing perspective was to reduce the time spent on rowing activities. After Friday’s rowing events, I felt like I wanted an hour of my life back! Kicking off heats with a bunch of folks rowing long distances is not going to draw new viewers to the The Games on TV. I understand that a lot of these events are largely run by generous volunteers, but you need some smart people at the top whose job is to design efficient processes for volunteers/temporary workers to follow. Now that I think about it, even the short line to purchase my ticket seemed unnecessarily slow versus last year.
Any suggestions on where to buy ground lamb other than Whole Foods or Treasure Island? It seems a bit harder to come by.
REMINDER – Mondvol returns to CFC on Sunday morning with delicious paleo meals ready to heat and serve! Stay tuned to the blog and CFC facebook page this weekend for menu details.
@Kitty – ground lamb tends to be a more seasonal offering at most stores – typically you see it stocked consistently around Easter. I would suggest trying a dedicated butcher/meat shop like Paulina Meat Market. Also, try the non-chain stores that cater to more ethnically diverse customer bases like HarvesTime Foods.
@ Erin O’
That’s GRASS FED lamb in that pic….right?
@Drew – whenever I can get it, yes!
@ Erin O
Erin, what delicious topping is on top of that burger and is it paleo friendly?
@ Drew
Unrelated to the above post, this is the t-shirt you should buy.
https://hirsutehistory.com/design/macho_man_randy_savage/
The “SEVEN”
Seven rounds for time of:
7 Handstand push-ups (2abmats and 2-2.5 pound plates)
Thruster, 7 reps (scaled to 40#)
7 Knees to elbows
Deadlift, 7 reps (scaled to 85#)
7 Burpees
7 Kettlebell swings, scaled to 3/4 pood
7 Pull-ups (orange/black band)
TIME: 28:46
Went light on this because I did the hero WOD on Monday and need to do murph on Saturday so didn’t want to kill myself and wanted to finish below 30 min. Didn’t feel too bad, nice job to the 6am ladies that did this with me.
Today was a major struggle for me. I don’t think I’ve had to push myself through something physically and mentally like that in a long time. Maybe because of the change in diet, maybe because the first few days of paleo I never eat enough because I’m not used to packing my food up, but every step of that workout was hard work.
The Seven – A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
I have dual American/Jordanian citizenship so this workout is a powerful one for me. Maybe next time I will do it as “the eight”. Took me a whopping 44:02 to do this today – If it were anything other than a HERO WOD I don’t think I would have finished. I would have walked out or passed out. But that is the point right…..its not supposed to be easy…. its supposed to make you remember and reflect….
just glad I finished this one today…
Oh….the workout -
seven rounds for time of
7 HSPU
7 thrusters
7 KTE
7 DL
7 burpees
7 KBS
7 PU
@JoeP – the burger in the photo is topped with romesco sauce, which is delicious and paleo-friendly. It’s roasted red peppers, almonds, lemon juice and salt & pepper blitzed together in a food processor. I use it quite often in my paleo recipes. The sauce is a great topping for fish/seafood as well as meats.
@Carina
Is it still possible to have your entry for the Murphy WOD on Saturday at 8am? If possible, I’d like to run, pull-up, push-up, and squat with a furry Italian named JoeP.
WOD Basra Sun vs “Cindy”
AMRAP in 10 minutes
8 complete rounds the sun won easily, trying to stay of the ancle twisted it playing football(soccer) so no running or DU.
Those burgers look amazing Erin O please DHL to me !!!! lol.
@Kitty – I get my ground lamb from Mint Creek Farms at Green City Markets on Saturdays. They’re my go-to for meat that Meadow Haven doesn’t carry.
@JimF — I think you left your log book at the box — I placed it on the black shelf right by the whiteboard.
Strength Program 8.4
A1. Deadlift 3×5 @ 205#
B1. Jerk 8×1 @ 195#
C1. Bulgarian Split Squats 4×4 @ 75#
C2. Knees-to-Feet Jumps 4×4 @ 55#
C3. Banded Good Mornings 4×15 @ Gray Band
Deadlifts felt good, nice and easy. Jerks felt ok. Had 2 or 3 that felt shitty–mostly just due to lack of focus. It’s really surprising how 195# now feels totally normal now. The first week of the strength program I was doing 175/185 and that felt horrible. Bulgarian Split Squats were annoying per usual. Worked up to 55# barbell for the knees-to-feet, can go heavier next time, at least in the 65-75 range.
Didn’t have time for conditioning this morning unfortunately.
@Anthony – Ahhh, yes I did! Thanks!
@ JimF
Is Green City Market the big farmers market in Lincoln Park?
Strength Program 8.4
A1. Deadlift 3×5 @ 175#
B1. Jerk 8×1 @ 165#
Conditioning: 12:59
7 Rounds of
5 RDL+Shrug @ 95#
1 Squat Clean @ 95#
4 Front Squats @ 95#
50 DUs
D1. Bulgarian Split Squats 4×4 @ 95#
D2. Knees-to-Feet Jumps 4×4 @ 0#
D3. Banded Good Mornings 4×15 @ Gray Band
Deadlifts and jerks felt light and easy
I used to have a suck list — you know, a bunch of things I didn’t like to do at CFC. Now there’s only one. Bulgarian Split Squats. I wish I could say it’s because I slayed all my other dragons, but the truth is that I find that even everything else I suck at combined can’t come close to the f’ing BSS. On a sucking scale of 1 to 10, it’s a 14.
@Sommer, I completely agree. 7 was one the most challenging workouts I’ve had to date. Getting through the workout was one of the toughest mental challenges I’ve had at CFC. However, at the end, I was proud to complete it and proud to remember the sacrafice these soldiers gave to their country. And also was very glad it was over.
Finished up sub 40, but can’t remember the time.
Week 8 – Day 4
A1 – Deadlift – 3×5 @ 150#
Felt good on these. Pretty light
B1 – Jerk – 8×1 @ 140#
Pretty solid again, which is nice since 135# felt heavy as hell when we first started these.
Conditioning
7 Rounds:
5 RDL + Shrug
1 Squat Clean
4 Front Squats
50 DU/100 SU
All BB movements @ 95#. Felt fine on all of them. Did the first 3 rounds with 50 Double Unders but felt my achilles really start to tighten up so switched to 100 single unders. Any time we do a lot of DU I start to have problems in both legs, spent some time rolling out after class.
C1 – Bulgarian SS – 3×6/leg @ 65#
C2 – Kneeling Jump To Feet – 3×3
C3 – Banded Good Mornings – 3×15 Grey Band
I’m with Beery. I’m starting to hate all things Bulgarian based only on these split squats. Sorry to anyone here who has Bulgarian heritage…
This was the worst WOD I’ve ever done while at CF Chicacgo.
In a 30# Vest (Rx except where noted)
“The Seven”
Seven rounds for time of:
7 Handstand push-ups 2 Abmats (Non-Rx) – No Weight Vest
7 Thrusters, 95#* Non-Rx (Shoulder Pain) – No Weight Vest
7 Knees to elbows
7 Deadlift, 245#
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
63:48
I have never been so exhausted during or after a WOD. I threw up once and felt like passing out after round 3 until I finished. Had to take some major breaks in between movements. Butttt. I was able to finish the entire Hero WOD with Vest on except for where I noted because of slipping off or mobilty with it on.
Still really sore from yesterday and looking forward to Murph on Saturday morning.
@Jonny – thanks for sticking around and see me through to the end.
Thanks for having me today guys. Loved doing “the Seven” with everyone that was there at 9am. Jamison, great work doing that thing Rx’d for most of it, you’re a Beast. If anyone is ever in Philadelphia make sure you guys stop by Crossfit South Philly (fearlessathleticsphilly.com). Jonny, thanks for the tips throughout the workout. You guys are an awesome box and hope to be there again soon or someday in the future. Keep doing what you’re doing, cause it felt like home in there.
@Bulgarian Haters, not sure what you hate most about them, but this and SHELCS were the two things that I felt the most physical discomfort with when I first learned them. The cramping that I felt during the movement alleviated over time with more practice, but icky nonetheless. @PaleoPartnerBeery – we can add this to our already packed agenda of topics!
Re: Murph
How is everyone planning on getting through the pull-ups? I wanted to get as many as possible Rx’d, but 100 keeps looming larger…
I wasn’t sure how to break apart that volume. I was thinking a steady pace of smaller sets (< 3) is all that's possible for me. And eventually it'll be 1 pull-up, 1-2 breaths, ascend again etc.
Also figure taping hands – or having these things prepared ahead of time is advisable:
http://vimeo.com/4895278
Anyone have a plan? Is 100 Pull-ups not that much?
@Phil
You’d probably want to have a pen and paper nearby to help keep track of rounds for this idea, but I’ve heard of some people doing Murph as 100 rounds of 1 pull-up / 2 push-ups / 3 squats. Most people do the workout as 20 rounds of Cindy (5 / 10 / 15), but the key to getting through this one is to not fatigue too much on one movement and just to keep moving. I know 100 rounds sounds daunting and almost like overkill in terms of breaking it up, but just some food for thought. Good luck!
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
7rds + 5 pp.
PP was the limiting factor in this by far. Are steroids paleo? I think I need some…
@Phil – My suggestion would be to really try to figure out a rep scheme that you think is doable throughout the workout, even if it’s really small sets (i.e. 1-2-3, or 2-4-6). I can tell you from experience that going out too hard just results in muscle fatigue way earlier…doing air squats when you’re fatigued is somewhat doable I guess. But if pullups or pushups get to the point where you’re doing singles and then taking long breaks it’ll make for a super long and frustrating workout. If you find that you have more gas in the tank than you expected towards the end then just push hard at that point. In the end, this is just one of those “keep moving” type of workouts. The more rest time you can cut down on the better (obviously).
@Phil
When I did Murph on Monday I split it into two different sets. I did a round of 2 pull ups/5 push ups/7 squats then 3 pull ups/5 push ups/8 squats. I used a white board and wrote out alternating S (short set) and L (long set). Might not have been the absolute best way but it kept me moving. Sets of two or three shouldn’t be too hard on your hands. I’d say try to not over chalk but you’ll probably get pretty sweaty/Slippery hands.
Also, huge credit to Jamison for sticking with his wod today. That looked brutal but he kept moving. Well done.
Week 8 – Day 4
A1 – Deadlift – 3×5 @ 117
B1 – Jerk – 8×1 @ 85
*I hate jerks or my wrist, probably bc of my wrist.
Conditioning
7 Rounds: @65
5 RDL + Shrug
1 Squat Clean
4 Front Squats
100 SU
C1 – Bulgarian SS – 3×4/leg @ 45
C2 – Kneeling Jump To Feet – my right leg doesn’t work
C3 – Banded Good Mornings – 3×15 org
wait….you don’t have to do all movements in murph before moving on to the next one? You can do pull up, push up squat repeat?
Sommer yes. Unless you’re doing Murhp “Angie” style you can alternate and partition movements as you wish until you finish all the rx’d reps
Did “The Seven” today. RX
Really enjoyed this one, bodyweight movements all went unbroken. I had some trouble with the dead lifts. I don’t think I will be able to lift my arms tomorrow!
Time: 35.37
Strength 8.3
A1 – Gray band hip thrusts – 4×20, 2×10
A2 – Black band face pulls – 5×10
Conditioning – 3 Rounds – 18:55
1000m Row
10 TTB
10 Burpee Box Jumps @ 24″
Active rest day -
foam roll – 20 minutes
stretch – 15 minutes
rowing circuit
250m
1 min rest
500m
1 min rest
750m
1 min rest
1000m
1 min rest
750m
1 min rest
500m
1 min rest
250m
I need to eat more, my legs are bubbling like crazy and already started cramping up.
Paleo doesn’t mean not to eat, it means eat clean, BUT I need to eat way more clean food!
Lost a bunch of weight already
Strength 8.4
A1. Deadlift 3×5 @ 225#
B1. Jerk – skipped, shoulder was on the verge of getting angry.
Conditioning:
7 Rounds of
5 RDL+Shrug @ 125#
1 Squat Clean
4 Front Squats
50 DUs
17:05 – double unders got up and went elsewhere. Could not find them.
Had to skip the rest to get to work.
I went to Brooke’s Real Ryder class last night and had a great time; fun diversion from CF. Brooke, you did a fantastic job keeping us moving and it was great to see you in your element. And thanks for calling me out. I don’t get enough of that at CFC.
Did the 7′s today—I am already down 5 pounds. Jen Jen made me 4 hamburgers, salad, grapes. Veggie stir fry-alot. Had 2 protein shakes already today.–thanks Jen :)
I am at the hospital and starving. Need much more food. All I see here is cookies, fried crap in the cafeteria, a day old salad bar and a bunch of old fruit.
I need a plan to control this diet and not lose 20 # in 21 days. Let me know-
Jack
8rds 5 pp
@Phil
Anthony is right on with this. I did murph on Monday and did 20 “Cindy’s”.
5-10-15
It is a great break up and only had issues toward the end of the push ups. I did it without a vest….a game changer for sure., but would still break it up.
Have fun with the last mile, the first 200 meters is like learning to run all over again
Pre
1.5 hour AMRAP of professorial assault. Finally defended that d*mned masters thesis. Boom! Guess who’s gonna be around the gym more…
Strength 8.2
A1: Bench Press 3×5 @58 (55%)–good tips from Rudy on bar path
A2: Pull-ups 3×5 @red band–working on taking a wider-grip and strengthening my lats.
Conditioning: 5 rounds of the following for time:
5 burpees
10 pull-ups
30 DUs
9:21
C1: DB Bicep Curl 4×8 @15 (21%)
C2: DB Tate Press 4×8 @15(21%)
D1: Band Pull-Aparts 2×25 @red band
Post: Sleep. LOTS OF SLEEP.
Made up Thursday w/row sub due to rain:
4 rounds:
800 m row
5 wall walks
10 pull-ups, kipping – no bands (Kelly and Kacey said I’m not allowed to use them anymore)
15 kettle bell swings – 1 pood
35:15
Workout #8 of 14
265 Bench press doubles, 5 sets
2pd Bat wings 10s (finally getting easier and shortening the rest time in between), 5 sets
1pd KB single arm press 2-3-5, 2 sets
Complex A (row,clean,fsqt,press,bsqt,gd morning)
2 reps each movements, 5 sets, 135,155,170,175,175
Back squats
45×5
135×10
185×50 (28,8,6,8)
I need to learn how to be tougher mentally. My lower back was killing me but still had some leg strength to spare. I wanted to break at 25 but pushed through for 3 more. I told myself 10 and only made 8 on the next. The only reason I made the last 8 was because I walked it 12ft away from the rack. Pardon my b*tch like screaming in that set, I was hurting…bad. Next time I’m walking it out of the rack and going to force myself to clean it if I drop it.
Dear, resident badda$$es of the box. Tips on being mentally tougher and grueling through some painful sh*t???
Irritated with myself went for rounds 2, 2.5 hours later. Max Psn: 185, 215F
Then 10min EMOTM
185 PSn from 12″ box (no fails, Need to keep head up and get better contact)
Finisher: 11th minute max unbroken muscle ups, 6 :( once again mentally soft. Didn’t ride it out to complete failure.
Strength 8.4
A1: DL – 3×5 @ 110#. Technique on this is still weak. Kurt really helped me out by correcting this but still need to work on it.
B2: Jerks – 8×1 @ 105#. Same with the DL, weak on technique on this one. Kurt helped me out with this one to and had me concentrate on foot positioning. Was not getting quick and assertive under the bar.
Conditioning: 7RFT of 5 RDL, 1 SC, 4 FS, 50 dubs.
Kind of slow on this. Dubs were icky.
Big thanks to Kurt and Kelly for your tips on the movements today.
*Overall it was good to really zero in my weaknesses, lots of work ahead of me. My mind and body were exhausted, basically both gave me the middle finger and it finally clicked that I need to really start taking rest days. I feel more proficient when I’m feeling 60%…shocking.
Dd the lamb recipe, but I added my flair:
Splash of red wine
Spash of Tabasco (or shiracha if you’re not super strict Paleo)
A few leaves of chopped mint
Minced onions to taste
Yep, them burgers will rock your world. I love lamb soooo much that I have a million ways to prepare it.