Rest day/make ups
Spicy Cabbage Slaw
-Erin O’Brien
8 servings
1 medium head green cabbage, shredded
½ medium head red cabbage, shredded
1 pound carrots, shredded
4 small avocadoes, pitted
1 serrano chile, roughly chopped
Juice of 4 limes
Water
Salt & pepper
In a large bowl, combine the shredded cabbages and carrots. Mix to combine.
Scoop the flesh of the avocadoes into the bowl of a food processor and puree until smooth. Add the chopped serrano chile and lime juice and puree until mixture is smooth. To this mixture, add about ¼ cup of water and process until completely combined. Add more water as necessary to bring the avocado mixture to the consistency of a creamy salad dressing. Pour the avocado/serrano dressing over the slaw and stir to coat. Season with salt & pepper to your taste. Enjoy!
LAST CALL FOR MONDVOL! Mondvol will be on hiatus for the remainder of the summer.
Thursday is your last chance to purchase this week’s chicken tikka entree. Any remaining meals will be removed from the CFC fridge by 7pm.
Chicken Tikka ($10) – Boneless, skinless chicken breast coated in special spice rub and grilled. Served with shredded carrot and pumpkin seed salad.
Looks good, Mondvol…
I have two tickets to Jimmy Buffett’s concert this Saturday at 8pm in Tinley Park, but I’m suddenly unable to attend, much to my dismay… They’re front section, but that used to mean you got access to the contact-high from wandering the lawn with the real crazies as well, and I assume it still does. If anybody is interested in going, shoot me an email and hopefully we can work something out. Jbeery AT gouldratner DOT com
@Crossfit Sioux Falls (South Dakota)
Skill
5 Strict (no kipping) T2B EMOTM for 10 minutes
Row Skill Work
WOD
For Max Meters
5 minutes Rowing (1387m)
4 minutes Rest
4 minutes Rowing (1127m)
3 minutes Rest
3 minutes Rowing (857m)
5 Rounds for time of:
10 Burpees
20 MB Sit-ups (8#)
30 Double- (subbed 90 singles)
400M Run
TIME: 24:33
The MB situps turned into a situp/medicine ball throw against the wall. I thought it was just going to be a situp but I think Alex snuck that one in for extra added torture this morning. I also forgot my jumprope so subbed the 90 SU, I hate those wire ropes b/c they always leave crazy whip marks on my arms. Runs sucked as usual. Just glad to get this in before it got so hot out.
Oh yea, thanks Alex for the tip on the burpees. I could really feel the difference and didnt get as fatigued as I usually would. Landing in a quarter squat coming back up really saved my legs. If anyone doesn’t know about this, ask Alex to demonstrate.
Dumb & Dumber (1994)
Harry: One time, we successfully mated a bulldog with a Shih-Tzu.
Mary: Really? That’s weird.
Harry: Yeah, we called it a bullshit.
ISAIKI
where do you buy your jeeps? email me pls at lbattison at gmail dot com
Mainsite wod:
12 min amrap
12 push press – 115#
12 c2b pullups
12 single legged squats
ROUNDS – 7+1pp
Was shooting for 8 rounds or 1:30 per round and fell off after 3. pullups got harder than i wanted them to be. Carrying a few extra pounds these days and can feel it on those guys. Conditioning feels so so these days but i understand that’s a by product of focusing on strength so i’ll embrace the suck as long as strength numbers continue to go up
No Anthony this morning . . . again. I’ve learned to live with disappointment, but this is getting ridiculous.
A1 Deadlift 3×5 200#
B1 Jerk 6×1 135#
Tried to get under the bar faster/lower. It worked sometimes.
Conditioning
5 rounds of:
1 Power Clean – 115#
4 Front Squats
1 Push Press
4 Good Mornings
Went unbroken and fast, but did not do DUs. Calves still tight from yesterday.
C1 Bulgarian Split Squat – skipped!
C2 Kneeling Jump to Feet 3 x 3
C3 Banded Good Morning 3 x 15 Gray
Did Monday’s workout.
7 dead lifts
5 Hang power cleans
2 jerks
Round 1&2 @65
3&4 @ 75
5,6,7 @ #80
8,9,10 @ # 90
This was really tough at #90 for me.
I actually shorted on clean and jerk because my wrist gave out.
But then I made it up:)
Did yesterday’s metcon at the 9am. Wanted to get it in before the heat made it unbearable. It was still pretty hot and steamy, and I’m not good at going longer than 12-15 mins… Wait, is this Fifty Shades of CFC?
20:08 – tripped up my DUs a bit, got the last set unbroken, but had a few stupid mistakes that cost me a sub 20. Medball situps got pretty prettty pretttty slow.
@ Brett L: Missing anything?
@ a whole bunch of other people: Why do you leave your log books just laying around for me to find? That’s the record of all your accomplishments, your PR’s, your little victories that you didn’t put on the blog. It’s your best source of data for how you best perform. At the very least, put your name on it so if I find it on the ground I can get it back to you.
Also, if you want to do the strongman meet on july 21 shoot me an e-mail (glenn @ crossfitchicago.com). I’ve spoken with a bunch of folks who want to go and I’d like to get a e-mail chain going so that we can get logistics and such ironed out.
Did Tuesday’s workout at 9am, wanting to get it in before the box was over 100 degrees. I think it was probably in the 80s already.
In any case…
Back squats (5-5-5): 165# – 175# (PR) – 185# (PR)
Need to get those cycling muscles up to par. Finally starting to get there.
3 rounds for time:
10 pullups
15 wall balls (I used 18#)
20 OH lunges (I used 35#)
7:50
Oh, and if anyone finds my hamstrings laying around the box, please let me know. I thought I had them with me today, but I apparently lost them sometime after Monday’s workout.
@ Glenn – I could be missing my log book. The reward is one hug. From TimS.
Thanks
@ Noah
You huge baby… you are in absolutely kick ass shape, you are training for a triathlon and you swap a 20# ball for an 18#? Come on man!
The weight on the lunges, makes a little bit more sense since that is a harder movement, but 2# over 15 reps is 30 pounds!
Boo Noah… Boo.
@ Glenn – I might be the whole bunch of other people who left another book. If it is, the reward is one Brett L from Brett L.
@ JoeP
Very fair point. In my own defense, I’ve never done wall balls before and really had no idea what to expect over 45 reps…I figured 18# was close enough to Rx to give me a similar workout but would hopefully keep me from dropping down. I really had no idea. Going forward, I have a better idea of what I’m capable of on them.
Plus, Jonny “fined” me 3 extra wall balls because I initially wasn’t going deep enough on the squat portion of the movement. So I actually ended up tossing up almost the same amount of weight, if you want to get technical.
Heavier weight would also have been possible if your comforting support had been there. There, I said it.
@Tim, its more than just you. I’ve rescued a bunch
@ Glenn – I am still only offering one Brett L, no matter how many books you found.
@JK–Fifty Shades of CFC???? BA HA HA HA!!!
back squats 5-5-5
105#-120#-135# (10# PR)
WOD:
3 rds
10 pull-ups (orange+blk bands)
15 wall balls @ 12#
20 OH lunges with 25# plate
8:46
Thank goodness Casey was there to do the WOD with me!!! It would’ve been torture doing this 1 alone!
Good luck to everyone hitting the box tonight… it was lovely at 6 a.m.!!
@ JVu
Thank you for making Noah redo his wall balls.
@ Noah
The next time you consider going lighter than RX by 2lbs on a fairly easy albeit, lungburning movement.
Picture this:
http://arrogantass.files.wordpress.com/2011/01/disapproval1.jpg
Too hot for the box today, I’d over heat stepping foot in there. Brave souls be sure to stay hydrated!
A1 – Deadlift – 3×5 – 160#
B1 – Jerk 1×1 @ 135 – 7×1 @ 145. Felt good on all these but still need to get under better
Conditioning:
5 Rounds
1 Power Clean – 85#
4 Front Squats
1 Push Press
4 Good Mornings
30 Double Unders
8:17
Legs were absolutely shot for the double unders. Only the last round was unbroken
C1 – Bulgarian Split Squat – 3×4 @ 85#
C2 – Kneeling Jump to Feet – 3×3
C3 – Banded Good Morning 3×15 – Grey Band.
It was hot even at 9AM.. Drink lots of water everyone.
The box was 81 degrees when I arrived for the 6 a.m. class. Afternoon classes beware.
DL: 3×5@315 (dbl overhand)
Push-Jerk: 8×2@185#
Knees were a little soft today so instead of the conditioning I did:
Secret Service Snatch Test:
200 1.5pood KB snatch in sub-10
9:46
If you ‘re looking for a good grinder this is one.
There will not be a CFKids class next Wednesday due to the 4th of July. I will email all parents in case you miss this.
@Meg – It was actually cooler in the Box than outside today, not by a lot but it was cooler.
@ISAIKI – “You want to hear the most annoying sound in the world? AAAAAAAAAALLLLLLLLLLALLALALLLLAAAAAAA”
A1 – Deadlift – 3×5 – 225#
B1 – Jerk 1×1 @ 165 – 8×1 – I had issues bringing back down and Kelly said I was compromising my posture so I just dropped it each time and did Clean and Jerks…Rudy pointed out how bad my Jerks are, as if I did not know.
Conditioning:
5 Rounds
1 Power Clean – 125#
4 Front Squats
1 Push Press
4 Good Mornings
30 Double Unders
6:24
C1 – Bulgarian Split Squat – 3×6 @ 95#
C2 – Kneeling Jump to Feet – 3×3
C3 – Banded Good Morning 3×15 – Grey Band.
Post: Return of Flight Simulator – I told you I’d be back for you when I got a new rope and I told you that I would whip your butt with that new rope…9:41! How you like me now FS?!?! Only 2 missed sets (35 and 30 going down the ladder) and I actually did 50 twice, once for my 45s on the way up because I had a brain fart.
3X5 DLs at 315 is Glenn’s deload
Can’t wait to do yesterday’s workout in a little bit when it’s all nice and spicy in there!!
Headed for a swim, the a short bike, then jumping right into the workout from yesterday. We’ll see how this goes!
Pre
Repaid my barbell debts: 60 burpees
Strength 12.3
A1: Standing banded hip thrusts 4×25 @orange band
A2: Face pulls 50 (all broken up) @split red band
Conditioning
5 rounds of the following for time:
10 burpees
20 MB sit-ups (14)–did first 3 rounds touching overhead & at feet, and Kelly needed to correct me for a tick so that slowed me down
30 DU (all but rounds 1 & 2 unbroken)
400m run
21:46
Crossfit prevail. (McHenry)
Back squat. 50-60-70%. 50# 65# 75#
Tabata WOD
20sec on 10 sec rest for 8 rounds. Record lowest score.
Double unders. 3
Ring dips. 6
Sit ups 12
Mobility work
Endurance rowing WOD
1:00 on 1:00 rest
:50 on. 1:00 rest. And so on until :10
@Strength Coaches –
It’s Thursday and the only strength day I’ve done this week (Week 12, Deload) is Day 1. I just couldn’t get into the box this week to get these done. So here’s my question:
Since it’s a Deload week, do I just not worry about the missed days for this week and let my body rest up for the home stretch? Or should I just keep pushing forward and make up all the days I’ve missed and hopefully catchup at some point (which probably won’t be for a while because it’s not reasonable to think I’ll be able to make it in 5+ days in a row).
Thoughts?
2nd to last day on Methane Mountain – the end is near!
1500 vertical feet=8 rounds (yes, you read that right up Methane Mountain aka a capped garbage dump in Dupage county) 4:30am start time to beat the heat with a 50# pack and so many gnats flying around my head I felt like pig pen but appreciated the extra protein that early in the morning. 2 hours 10 minutes and 5 minutes faster than Tuesday am.
Devils head this weekend for back to back 3K vertical feet with 50# pack (that is 6 boring rounds up and down the MF’er).
CFC for real post mountain – SOOOOO excited!
@Jk “wait is this fifty shades of CFC?” EPIC lol *high five*
@ JoeP
I don’t know…next time I’m “consider[ing] going lighter than RX by 2lbs on a fairly easy albeit, lungburning movement,” I’ll probably just picture what I always picture at CFC:
http://www.flickr.com/photos/25578700@N08/7299315254/in/photostream
That should get me through. Or cause nightmares. One of the two.
Speaking of that picture, were any official winners of the Paleo challenge named?
There’s an individual cut price list for Meadow Haven Farms on the board over the water fountain in the old space. He typically doesn’t have everything in stock. You can assume he’ll have extra of most of the cuts that come in the meet boxes and a limited number of pork chops and beef steaks, as well as plenty of eggs.
A1 Deadlift 3×5 210#
B1 Jerk 155, 155, 165, 165, 175, 175, 185, 185
Conditioning
5 rounds of:
1 Power Clean – 115#
4 Front Squats
1 Push Press
4 Good Mornings
30 DU
Around 6:00 minutes (clock reset during workout)
C1 Bulgarian Split Squat – 3×4 @ #75
C2 Kneeling Jump to Feet 3 x 3
C3 Banded Good Morning 3 x 15 Gray
I don’t know, Noah, I think you would have had a good chance if you weren’t the Photabomber’s latest victim:
http://www.flickr.com/photos/25578700@N08/7463627844/
@ bento
that’s hilarious. well played.
To All at the 6:00pm WOD this evening
I would like to, in this forum, apologize to Bryce for over-reacting to an innocent comment that he made
I was out of line
I still feel very strongly in my belief
I should have expressed it differently
I will do a better job next time
Strength 5.4
Tonight was a struggle. Not sure if it was the heat or just being tired.
A1) Deadlift 5×8 @ 270–AMRAP (with straps) 23 reps
B1) Split Jerk 6×2 @ 215#
C1) Bulgarian Split Squat 4×8 Leg @ 95#
C2) 4×15 Gray Band back extensions
Conditioning
8 rounds of
5 Hang Power Snatch @ 95#
10 wall balls
10:09. I dogged the shit out of this one. Too hot, too tired. weak sauce.
10 min Plank
3×15 ab roll outs
I really hope I win the paleo challenge just so my post back picture can be posted here. That pre one is awful mostly because of my love handles but a little bit because of JoeP.
Strength 12.2
Bench Press 3×5 #115
Pullups 3×5
Conditioning:
Floor Press (#105), Pullups
20-15-10-5
~ 7:10
Floor press got hard quick.
Dumbbell curls #30 4×8
Tait Press #30 4×8
Black band pull-aparts. These got harder once Glenn took my shoulders down off my ears.
An easy one, but I’m not complaining.
Yesterdays WOD
10 Burpees
20 Med ball sit ups(#20)
30 DU
400m Run
20:11 RX-Maybe ?
I need a coaches ruling I did the rx weight and amount but I see on the board no star next to me did my Kipping sit ups cost me the RX ? For those competing at next years games see me for kipping sit ups apparently they help even if you don’t realize you are doing them lol also I looked like a baby turtle on its back legs everywhere !!!!
Also I met an old friend tonight Mr Invisible Pukie were you make lots of noise and nothing comes out, hmmmm my old friend how I missed him (NOT)
@ The Ambassador – send me an email if you see this!
kacey dot fuldauer at gmail
ISAIKI…buddy, you gotta let people guess the movie from your quote, and if you have to do a dialogue instead of a monologue, the quote kida sucks.
You’re better than that, don’t let that big head of luscious curly kosher locks cover up the sexy brain of yours. Keep the quotes relevant to the topic of the day, or the pic of the day.
Kinda like this one: “God I miss Jack.”
or same movie, “My family and I are looking for sex.”
Sorry for the long post…I was inspired by the great linguist JoeP
“Dad, I think he’s gonna pork her.”
“He’s not gonna pork her, Russ.”
“I think he’s gonna.”
“He may pork her, finish your breakfast. “
@Kacey-
agrostern gmail – she’ll get that. She’s out for the night, might not check the blog, but she’s got her phone with her.
Hey look kids, there’s Big Ben, and there’s Parliament… again.
Day3 Week 1
Deadlifts @280
4×10
Amrap 16
BTN Jerks (not supposed to be behind-the-neck but working out some wrist issues)
265 Fail! Couldn’t decide if my percentages were just off or I was just scared as I haven’t jerked in a long while. Was supposed to be 8×1 @265 but I did:
225,235,245,255,265,265,265,265
Good and bad to know I was just scared.
Bulgarian Split@95 x8 2 sets (couldn’t get back ankle in good position, tried 1 set with DBs, still not right)
2 sets of back step lunges @ 95×10 (did last set without shoes so couldn’t put much pressure in back foot)
Back ext x10 gray band
Really wanted to call it quits but didn’t.
Metcon
:30 on :30 off, 8 rounds
95# HPS (10,6,7,6,6,6,6,10) Did this with wraps, thumbs hurt to be in a wide enough position so narrowed it up and just accepted a lower contact point.
Questioning if I can sustain the volume of this program right now.
Come on Rudy, you only have 15 weeks to go.
Hit up the 7pm again on Thursday for some Strength:
DL Day:
1×3 @ #255
1×3 @ #290
2×8 @ #305
1xAMRAP @ #305 – 12 reps
Reps felt good today, doing a better job of controlling the descent and not bouncing the bar into the ground. May start using straps as my grip was starting to fail me.
Complex, 6 sets
Hang Power Clean, 2 reps
Front Squat, 4 reps
185-195-205-185-185-185
The HPCs felt light but could use some technique work here as I was landing forward some of the time. Went back down to #185 as my grip started to limit me. Found that when I actually think about staying in my heels I do a better job of it, go figure.
Awesome site there. I think what you have to say is probably a little misunderstood sometimes? However I get it. Thanks and check mine.