Rest day/make ups
This time last year… Bryce wrote on Why a 5k.
Prosciutto-Wrapped Cod with Basil
-Erin O’Brien
4 servings
4 cod filets (each about 4-6 ounces)
4 slices of prosciutto
1 small bunch basil, chopped finely
½ lemon
Olive oil
Pepper
Prepare grill.
In a small bowl, combine the chopped basil, zest and juice of half a lemon and one tablespoon of olive oil. Stir to combine.
Pat the cod filets dry. Season each filet with pepper and top with one tablespoon of the basil mixture. Gently wrap each cod filet with a slice of the prosciutto, overlapping the prosciutto ends so the slice sticks together.
Place each filet on the prepared grill and grill until the first side of the prosciutto is slightly charred (about 5 minutes). Gently turn the filets over and grill on the second side until the prosciutto is slightly charred and each filet is cooked through completely (approximately another 5 minutes). Alternative, the prosciutto-wrapped filets could be baked at 350F until prosciutto is a bit crispy and cod is cooked through (about 25 minutes). Enjoy!
Jackie
1000m row
50 thrusters @ 45#
30 pullups
TIME – 5:59
Finally broke the 6 mins barrier for a pr on this one. All unbroken. Row was 3:19, thursters ~1:45 & pullups around :30-:35. Thrusters got slow on the back half as always and the row I ideally wanted to be 3:15 but when I fell off the pace I figured it wasn’t worth it to get back on it with more work ahead.
Thrusters and row are where time can be shaved. 5:50 next time!
“In a casino, you should gamble. Let me tell you something, Alex, you don’t want to play cards with me, because I’ll cheat. Ok, I cheat. You want to play 21, I got 22. You want to play black jack? I got two of those too. You want to play aces and eights? Well, I got some of those too. Bottom line is this. You do not gamble with me…when you walk into a casino, when you want to gamble, the main thing you must do, is this, you must accept losing. I don’t accept losing.”
Made up Tuesday’s…felt pretty good about it until I saw Jonesy’s time and this mysterious “Hunter” I’ve seen lately…must be another damn lawyer.
4 Rounds for Time:
400m run
8 HSPU
12 Pull-Ups
40 Double Unders
14:25
Everything was unbroken except I screwed up twice on my last set of DU’s. So where did I lose 2 whole minutes to MattJ? A question that will haunt me all weekend.
Made up mondays workout.
3×8+ Back Squat at 65% 1RM
Last AMRAP set was 16 @165#
I forgot my time from the metcon.
5 Rds
20 wall balls @14#
20 Russian kettlebell swings @ 2pood
I think i finished somewhere around the 10-11 min mark.
So, I have to get better about posting on here.
Just finished the 2nd week of the Oly strength program this morning. I have Mon-Thurs each week to make it to CFC so I’ve taken a coaches advice and began skipping day 3 to fit in the more necessary days 1,2,4, & 5.
Day 4 felt fantastic as I battled with my nemesis; the overhead squat. The initial superset of presses and front squats went smoothly with just enough difficulty on the last sets. The conditioning portion was;
5 Rounds
5-30in box jumps
10 OHS (@ 60% 1 RM back squat)
15 pull ups
Didn’t record time on this as my main goal was to finish all rounds unbroken, which was accomplished.
Day 5 was not as successful. Snatch and Clean/Jerk work could have gone better. I think I just lift better when it’s with other people. Didn’t wow myself with any PRs so I just focused on technique. The accessory work was pretty fun though! Chin ups, handstand holds, one legged box squats, and back extensions. Done.
Aspen Crossfit (4th day in a row; very sore)
Warmup
5 min easy row
25 squats
25 pushups
Pre Wod
75 burpees for time
Totally brutal – 5:58
Crushed me! I hate burpees
WOD
21-15-9
24″ box jumps
25 pound dumbbell each arm squat clean thrusters
I wore a 20 pound vest
8:58
Post Wod
25 situps
25 ghd situps
25 20lb wb situps
25 situps
Mike T crushed me on the pre-wod and wod, but he did not strap in the 20lb vest.
The athletes at Aspen crossfit must be Robocops or something. They have a pretty intense pre-wod routine from the looks of your posts Rx. They are doing double or triple metcons if you take a look at it from a distance. You guys must be dominating given your superior technique and mental toughness born and bred at CFC
@ Alex
Mike T is destroying these triple wod’s!
Me on the other hand, I’m just trying to keep up with the old man.
However, I am crushing Mike T in the eating and drinking category!
Made up Monday’s Workout
3 x 8 Squat 185lbs
*Focus on keeping the chest up
5 rounds (RX)
20 wall balls at 14lbs
20 Russian KBs at 2 pood
Finished just under ten minutes. Sets were unbroken.
@12PM Class- It was good to meet some new people who I don’t typically see at the 6pm class. Good to get a workout in with y’all.
First strict muscle up!
Tuesday’s WOD
4rds
400m Run
8 HSPUs
12 Pullups
40 DUs
15:57 Rx
HSPUs and Pullups unbroken. Double Unders were ugly on account of my shoulders being gassed from doing so many awesome strict muscle ups.
Thanks to @Kelly for helping me achieve them and then immediately asking for more, not giving me one second to cherish my accomplishment.
@Jamison- Your second strict rep was better than your first… you’re welcome!
:) thanks Kelly
@Drew: I think the better question is where did you lose over two and a half minutes to Tony, aka Allday, aka Anthony, aka Stud Muffin.
Swim work for active recovery:
25m x 7, 60 second rest b/w
50m x 3, 120 second rest
25m free x 1
First 10 were with the buoy b/w legs for support and to help me relax my mechanics and last one was unassisted so this was good work for me and ii hope to increase the 50m interval work looking ahead with the buoy to build confidence and endurance and then also begin to get them unassisted for longer.
Accessory/mobility work tonight….
Oly Program 2.3
A1) 4×20 orange band Hip Thrusts
A2) 4x 20 second chin up holds
Conditioning:
800 m run
3rds with #20 med ball
15 Sit up tosses
15 Wall balls
15 Overhead tosses
15 Ball slams
Another 800 m run
Time:20:38
Accessory work:
4×10 DB Curls #35
4×10 DB JM press #35
Got to work in the new space tonight with the 4pm and was great to have Rudy coach the 4 of us who were going to do Tuesday’s WOD,
Per- worked through Kipling progressions. I though my kip was pretty solid, but learned that I am generating it from my legs and not my shoulders. Spent some time learning butterfly kip. It looked bad…..uncoordinated and needs work.
Was excited for the WOD as it is in my strength
400m
8hspu
12 pull ups
40 du’s
15:21 rx
Really wanted to be in the 14′s and really thought I would be faster.
Did all the HSPU (no abmat) and pull ups unbroken. Did the whole first rd unbroken, even the du’s!!!!! Stoked. I can do HSPU and pull ups all day long!
My run was slow in rds 2,3,4. Round 4 was a slog, just had no lungs! My body pays dearly for those youthful magic moments!
Strength 13.4
A1) deadlift 7×3 @ 325#—AMRAP set 11. No straps, so grip gave out after 11.
C1) Bulgarian split squats 4×6/leg @ 125#
C2) gray band back extensions–4×15
Conditioning–
Did Monday’s Metcon
5 rounds
20 14# wall balls
20 2 pood Russian KBs
6:41. Unbroken, no rest breaks.
skipped the B portion of split jerks as yesterdays Metcon was jerk heavy and wasn’t feeling strong today when I tested a couple out at 185# to warmup.