Rest day/Make ups
This time last year… Alex wrote a Progenex Review.
Shrimp Guacamole Bites
-Erin O’Brien
Makes about 26 pieces
½ pound raw shrimp, 26-30 size, shelled, deveined and tails removed
½ seedless cucumber, sliced into ¼-inch thick rounds
1 avocado
½ lime
Salt to taste
Bring a large pot of water to a boil. Add the raw shrimp, turn off the heat and stir shrimp until just cooked through and opaque (approx. 2 minutes). Drain the shrimp and cool by running under cold water. Slice each shrimp in half length-wise.
Remove the flesh from the avocado and place in a medium bowl. Squeeze in the juice from the lime half and mash the avocado. Season the guacamole with salt to taste.
Take a cucumber round and spread a small amount of guacamole on one side (approx. ¼ teaspoon will be enough). Place a shrimp half on top of the guacamole. Repeat until all the shrimp halves have been placed on a cucumber round. Enjoy!
@JoeP
With all the talk about having a arch nemesi, can I have Cam Cam the Panda Bear be mine. Can you set that up, or do you recommend someone else?
***TRI CLUB UPDATE*****
This week we will meet at the box at 8:30am on Saturday to BIKE and then do a few quick hill repeats. The bike will be about 15-20 miles; and the hill repeats will be….well…hilly. Please be sure to bring your own hydration and nutrition plan, i.e.: water bottle, gu, apple, snack, etc. Water is must!
If you have questions or would like to get on the email list, please email me at abbey.r.cullen@gmail.com
Did Monday’s WOD:
Back Squat 65 x 8, 85 x 8, 90 x 30 (yes, Alex and Randy made me do an AMRAP which was fun pushing myself, didn’t think I could do
30)
Then,
5 Rounds for time of: (8:03)
3 Clean and Jerks (65#)
6 Burpees
9 Pull-ups (black and red band)
Did Tuesday’s WOD:
5 rounds w/ 3 min. rest:
15 unbroken PP @ 47lb.
150m row
Time: 19:43
My push press started to look more like jerks, so thanks to Randy and Alex for calling it out! :)
How about some weeknight tri club workouts??? Waiting for those to happen…
Really bummed I have to miss this bike workout! Should be a fun one.
Getting back on the horse after the baby, look forward to getting back into the box next week. Did some improvised strength program workouts at the gym when I could. Question for the coaches, any discussion of a Strength Program 2 or is Week 16 going to be it?
For those of you who didn’t get to check out my documentary about Gina Pelehac , here is the link. Enjoy!
https://vimeo.com/45593365
Monday’s wod: back squats: 85# x 2 sets of 8, but was pitching forward a lot, so went down to 75# for last set of 15.
5 sets of:
3 c & j
6 burpees
9 pull-ups
7:59 with 63# on the c&j and red and gray banded pull ups- time to get rid of the red band.
6am uniform of the day for Monday’s wod make-up: fitness in 100 words shirt.
“The Chief” rx
3 Cleans#135
6 Pushups
9 Squats
3min AMRAP-1 min rest 5 x cycles.
Rnd1- 3+6 push ups,Rnd2-3,Rnd3-2+7 squats,Rnd4-3,Rnd5-3
Not high reps but I wanted to do rx and I did so happy days. Not much to say other than that was hard.
@ John S I missed the viewing looking forward to watching.
Strength 14.2
A1 Bench Press 1×1 100#
A2 Pull-up 1 x 2
B1 Bench Press 1×1 115#
B2 Wtd Pull-up 1×1 @ 20#
C1 Bench Press 4×3 125#; AMRAP = 13
C2 Pull-up 4×3 @ 20#; AMRAP = 3
Conditioning
5 rounds of:
20 sec AMRAP of Burpees: 8-7-7-7-7
30 sec rest
20 sec AMRAP of Kipping Pull-ups: 10-10-10-10-10
Rest 30 sec
E1 DB Curl 4×8 @ 25#
E2 DB French Press 4×8 @ 25#
E3 Band Pull Apart 4×20 w/ Black Band
This conditioning was my favorite one so far. Hard, but unbroken.
Tuesdays WOD: at 52#, should have gone RX.
15 unbroken push press
150m row
Rest 3 min
1:06/1:08/1:08/1:09/1:08
Total 17:39
Made up Monday’s WOD
back squats: 2×8, then 3rd round as AMRAP
65#-85#-100# @ 17
WOD:
5 rds
3 clean & jerks @ 85#
6 burpees
9 pull-up’s with orange & blk bands
9:03
*guess I should’ve gone a little lighter on c&j’s to make the cap
** I was in uniform for 6 a.m. monday make-up; 4 out of 5 people wearing the fitness in 100 words shirt = tons o’ fun!!
Thanks Coach Kelly for not yelling at me too bad for running late…
I did Wednesday’s WOD for my conditioning day. Felt pretty good and only messed up my DUs on the 2nd round.
10 TTBs – unbroken
40 DUs – broke on 2nd rd, rest unbroken
400m
Time was 12:22 I think.
Double Post:
Wednesday Crossfit Prevail
back squat 5-3-3-3-1-1-1
75# 85# 105#111#120#130# failed 135#
3 rounds 11:57
400m run
25 wall balls
10 pullups (red)
post: 50 wb situps
Thursday
5 rounds 20:54
10 toes to bar
40 double unders (subbed 25)
400m run
first 2 rounds of t2b were unbroken, last 3 rounds were 7-3. Got whipped with the jump rope on double unders and have a nice swollen pointer finger :( that won’t bend all the way!
post: 20 mile bike ride
@JohnS – great job-you are very talented! Really enjoyed the video.
@Gina – everything you are came through in John’s documentary. Congrats on your successes. That was so powerful!
Glad to be able to finally see this!
Finally ended my embarrassingly long drought of getting back in the pool today and did 8 x 25m repeats w/1 min rest b/w. just going to build volume from here. If i ever want to make it to the big stage and do well i’m going to have to learn to swim well so it will be a part of my weekly plan now on active rest days and maybe 1 other day a week. Looking forward to becoming competent for real this time
@Abbey – I’m going to try to make the bike/run on Saturday morning…depending on if the baby comes or not.
@ Blender Bottle
Will someone please step up and take credit for my present yesterday please.
Unrelated to anything: Tsk, tsk… Bad Ronnie, BAD!
http://blogs.laweekly.com/informer/2012/07/crossfit_homeless_facebook_pictures.php
Anyone running the Bastille Day 8k tonight?
Here’s who I know for sure already:
Me
Suz
Karen
Steph
Abbey C.
Anyone else? Maybe we can get a little CFC picture after we crush it! :)
We’ll be sticking around for a little bit after the race.
@ JoeP – I would like to say it was me but a friend of mine had an extra one that he was not using. I already had 2 so after you mentioned how much your current bottle was a disgrace I knew just who to pass it to. No thanks necessary as the bottle would have just been neglected on a shelf somewhere. I am glad I could find it a home where it can be shaken with purpose. All that I ask is if one day you find the bottle is no longer needed just pass it on to someone who can use it.
@JoeP That LA Times article was the weirdest thing I’ve read in a while. Thanks for not being a sociopath, Rudy!
@ Mr. Banks
Thanks a ton man! That was awesome of you. I shall keep the spirit of the Blender Bottle alive!
@LizzieF – totally agree about that article. I also found it telling that when I did a google search on the person in the article, one of the top 4 suggested searches was his name + douchebag.
Monday’s WOD:
Back Squat:
8×95# 8×95# 36×95#
Should have gone heavier.
5 rounds:
3 C&J @85#
6 Burpees
9 Pullups
9:something
Pullups were the limiting factor today.
@Tony – just joined team purple drank. should be a good time…
@JoshB: Thanks for signing up! Between giving JoeP a blender bottle and signing up for this charity event, I’d say you’ve done your good deeds for the month, haha.
Hope some more CFCers can play! Should be an awesome time.
@ Erin C. – Melissa S and I are running the 5k tonight, yeah we’re light weights… see you there!!
Made up Monday’s workout today.
Back Squat: 8 @ 130#, 8 x 130#, 10 x 125#. Added the weights back for the AMRAP and counted wrong. D’oh.
Metcon @ 95, red band:
8:43
I’ve totally lost my groove on unbanded pull ups. Knew I couldn’t get a sub-9 minute time without going on a band. I hate pull ups!!! Top of my suck list!!!
Ronnie Teasdale’s box. Why am I really, really not surprised…
Glad to finally see that documentary. Great job JohnS and Gina!!
Strength 7.4
A1) Deadlift 1×5 @ 205#
B1) Deadlift 1×3 @ 250#
C1) Deadlift 1×2 @ 295#
D1) Deadlift 1×1 @ 310#
E1) Deadlift AMRAP @ 330#—13 reps (with straps)
F1) Split Jerk 6×2 @ 230# (:80 between sets)
G1) Bulgarian Split Squats 4×6/leg @ 125# no rest
G2) Gray Band Back Extensions 4×25 2 min rest
Conditioning:
10 rounds
1 30″ box jump
2 135# hang power snatch
1 30″ box jump
1 135# clean
3 135# front squats
1 30″ box jump
:30 rest
Strength 14.4
A1. DL 1×1 @ 255
A2. DL 1×1 @ 285
A3. DL 5×3 @ 300, AMRAP 8
B1. Hang Power Clean 6×2 @ 135
B2. FS 6×4 @ 135
Conditioning. 4 rds: 1 Power Snatch, 4/Leg back step lunge, 250m row. 85#. 9 minutes
D1. Banded back extensions w/ gray band 4×20.
DL were heavy, surprised to get 8, the bands helped to pull off that last one. Hang Power cleans were exhausting. Overall, a tough day.
AM workout:
4 x 2 mile TT (1:2 work:rest ratio) on road bike (indoor trainer)
PM workout: Monday’s CFC
Back squat – 8 @ 155#, 8 @ 155#, 14 @ 155#
Metcon:
5 rounds (9 min cap):
3 C&J (Rx: 155#)
6 burpees
9 pullups
I used 135# for the first 3 rounds, and my legs were totally gassed…dropped down to 115# for rounds 4 & 5, but the time it took me to take weight off meant I got dinged by the time cap…missed the 5th round by 2 pullups. Did them after the fact anyway.
And, JoeP, don’t think I didn’t see your comment yesterday. To quote John Cleese in Holy Grail: “I don’t want to talk to you no more, you empty headed animal food trough wiper. I fart in your general direction. Your mother was a hamster and your father smelt of elderberries.”
Made up Tuesday
I suck at rowing, so wanted to face my weakness.
Rx 17:17.
Had a real chance to break 17 on this, but the last two rounds killed me, and lost time on each. Nailed the first three rounds @ 1:01, :59 and 1:03, but as I said I suck as a rower and it dragged me down.
Rocked the push presses
Wednesday’s workout – posted to Wednesday blog.
Made big progress on DUs – Bryce pushed me to do 20 (yes I know that is not Rx) – but I got a PR stringing 12 in a row. Small victories, but progress – will get 15 in a row next attempt.
Squat Cleans:
135x1x8
185x2x3
225x2x1
255x1x1
275x1x1
290x1x1
300x1xF
Deadlift
5×3@455
@ Gina and John
Nice work.