Rest day/make ups
This time last year… Adam wrote on Weekly Meat Prep.
Roasted Brussels Sprouts with Apples and Nuts
-Erin O’Brien
Adapted from Noah & Rae Bernamoff
3-4 servings
1 pound Brussels sprouts, cut in half
2 apples, peeled and diced
1 tablespoon chopped fresh thyme
¼ cup chopped nuts (walnuts, pecans or almonds all work well)
2 tablespoons lemon juice
4 tablespoons olive oil, plus more for cooking the sprouts
1 teaspoon honey
Salt & pepper
Preheat oven to 450F.
In a small bowl combine the lemon juice, olive oil, honey, salt and pepper and whisk to combine. Taste the dressing and adjust seasonings as desired.
In a small roasting pan, combine the Brussels sprouts, apples and fresh thyme. Season the vegetables with salt and pepper and drizzle with a couple tablespoons of olive oil. Stir so that the vegetables are evenly coated in the oil and seasonings. Place in the oven and roast until the apples are tender and the sprouts are golden and a little charred in places (approximately 15-20 minutes). You may need to stir the vegetables halfway through cooking to make sure they brown evenly. Remove the pan from the oven, pour the lemon-honey dressing over the vegetables and stir again to coat evenly with the dressing. Add the chopped nuts and stir to combine. Enjoy!
If you can find your size, Reebok CrossFit is having a 50% off Sale. Sorry no shoes. Use the link below to activate the “coupon” http://bit.ly/S718zO
@all: I have a pair of tickets to Saturday night’s Bulls game against the New Orleans Hornets (featuring #1 draft pick Anthony Davis) that I can’t use. Tickets are in section 320, row 3. Just looking to get face value back for them, they’re $50 each, which is discounted from what single-game tickets cost.
If you use this link, you can see where section 320 gets you as far as a view goes. The seats are a few rows below where the section pic was taken from.
http://www.unitedcenter.com/unitedcenter/basketballseatingviewer.asp
If you’re interested, let me know, either on here or at aj dot millard at gmail.com. Thanks!
My favorite vegetable. Definitely trying this recipe. And a big shout-out to ErinO’ for her Peruvian Chicken recipe. I tried it, substituting cauliflower for the potatoes, and it’s delicious. Thanks, Erin!
Thanks for the shout out Jean! Glad you liked the chicken recipe – that’s definitely going into my regular rotation as well!
The recipe sounds delicious. Must try it soon.
Thanks for the heads up about the sale, Jonny!
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Yoga for Athletes tonight at the box!
Thursday 7-8pm
Hope to see you there.
Thursdays are to Fridays as third base is to a home run.
(Still stuck in baseball mode)
Did Tuesday’s WOD:
30 strict pull ups (black band, sets of 4)
5 rounds for time:
25 DUs (scaled to 15)
10 TTB
25 DUs (scaled to 15)
10 HSPU (25 plate + one abmat, then had to add a 10#)
Time: DNF – I think I was around my 5th TTB on the last round at the time cap, but not quite sure since Jonny did not tell me the time cap had ended.
Thanks to Anthony for helping me try to string my TTB together! (Only half the wolf pack there this morning, tear)
Just me and the Wolf Den Mother BrettL this morning, got in some oly work and tomorrow’s CFC metcon.
1 Snatch EMOM for 12 min @ #160
+#5 from Saturday’s EMOM session, no fails. Just under 90% of my 1RM, and bar speed was good despite my shoulders being a little salty from this week’s workouts. +#5 next session.
Friday CFC Metcon, Rx’d: 6:51
Did this fun little burner solo, went unbroken but think closer to 6:00 is doable with someone to chase here.
Just me and the Wolf Cub Anthony this morning. Did deload day4 and a light workout.
Deadlift 3×5 @55% 245#
10-8-6-4-2 Ring Dips/TTB – 3:50
5×8 Ring Rows
Easy 500m row
That was my bad Ke$ha, I thought you started on the a different minute marker so my count was off. Glad you finished the WOD nonetheless.
Nice work to the 6AM class today. It’s been a while since I’ve coached one – maybe since the West Loop days.
Some good work by Megan on her Back Squats where she found and hit depth. Ke$ha going with the thinnest band possible for her pull-up work. Alexa, Michelle, and Christina all pushing through yesterday’s WOD without a single barbell drop. Jean getting nice extension on her cleans and the wolfpack showed some good technique on Olys and power lifts.
Off to Heart of America 4 in Springfield, MO to watch people work out. See you guys next week.
At Crossfit 540 in Arkansas (they are going to HOA, jonny, so be extra nice to them!)
2 rds
30 back squats at 75#
800m run
9:58
Worked out at 5:15am…yikes! I was shocked by the cold and dark, until I realized that Chicago at 6pm is about the same!
Todays WOD-Tuesday 5 rnds 14 min cap
PRE-30 Strict pull-ups sets of 5 sub 3 min.
1 STRICT DEAD HANG MU thats first time ever super happy in the MU club finally.(Massive thanks to Coach Kelly hints and tips)
25-DU (Unbroken but 1 or 2 hitches)
10-TTB (Rnd 1,10 then 5,5)
25-DU (Unbroken but 1 or 2 hitches)
10-HSPU ( #45 and 2 abmats up and down like a yoyo added minutes)
Time 12:48 Sommer totally beat my ass on the last HSPU set it was a close race all the way and was fun friendly competition.
Now passion pit and faileo drinking see you friday…. probably saturday.
@Dougie- CONGRATS on your first MU!!!!!
@Nooners who attended today- Thanks for being troopers and being such a great class. With 3 workouts and 18 of you I was definitely spread thin so thanks for helping keep things smooth and for being understanding… I’ll definitely get another coach on in the future for that class ; )
Did Mon workout today with Neha, Jasonk, and Mathew.
B squat did 100%bw didn’t count the last rep. So did 3.
30, 20, 10 of box jumps, kb, burpees.
16in…25#
11:35
Shoulders were barking from yesterday….
Hanging out in Maui on vacation but I won’t let that stop me from keeping the engine in shape. Got.in a good session at the resort gym
Single leg deadlift with dumbbells 5-5-5-5-5
Loads – 60-70-80-90-100
Rest 5 mins
10-9-8-7-6-5-4-3-2-1 reps
Db thrusters @ 50#
Deadhang pullups
Time – 7:41
This was brutal. Thrusters were unbroken and pullups were too except the 6 set. Don’t think I freaked anyone out with my weird crossfit intensity which is good
Rest 10-15 mins
Alternating tabata for 8 rounds each for reps
Hang power snatch – 70#
V-ups @ 16#
Reps of snatch – 75
V-ups – 80
No full size barbell to play with but I made due and this was equally brutal as the thruster-pullup combo and I broke a good sweat
Sick handstand pic is forthcoming so stay tuned
Monday
Max Rep Back Squat (Athletes Choice of: 120% of Bodyweight/100% of Bodyweight/80% of Bodyweight) @120%= 192×25 Reps
For Time: (18 min cutoff)
30-20-10 Reps of:
Box Jumps (24″/20″)
Kettlebell Swings (1.5/1)
Burpees
Wow is all I can say. My conditioning is rusty. Should have finished this in sub 10. After doing the squats my legs were TOAST!!!
Time 12:40. GETSOME!!
EMOM for 12 minutes
Clean and split jerk at 185
Felt fine
WOD 6 minutes 15 burpee penalty 4 dropping bar
10-8-6-4-2
Front Squats @ 155
Push Press @ 155
22 reps + 30 burpees
Too tired no energy
Tomorrow is another day
A–Deadlift 1×3 @ 265#
1×3 @ 295#
3×8+ @ 315#—AMRAP set 17 reps
B1–Single leg box squat 4×6/leg with 20# vest holding 15# plate
B2–Superman hold 4x:30
Conditioning
8 rounds of
5 Front Squats @ 175#
10 24″ box jumps
8:49 I think. Didn’t push this one. Did front squats yesterday and lower back started hurting on round 2 of front squats so this was kind of a slow trudge.
D1–10 min sled walk @ 90#
E1–10 min planks
Butterfly pullup skill work
Beach running:
3 mins on, 3 mins off
5 x 1 min on/1 min off
Running in the sand sucks and my feet got pretty hot towards the end so luckily the ocean water was there to cool them off when needed
Muscle Ups – Did 5 x 3
Kelly helped me out a lot with my technique. Thank you!
Metcon: Tuesday’s WOD 25, 10, 25, 20
Went RX’d on round 1, had to scale the DU to 15 on round 2, 3, 4. Didn’t get to round 5 before the 14 min time cap was up.
Great workout tonight. My shoulders are toast.