***REMINDERS!!!***
THERE WILL BE NO CLASSES HELD THIS WEEKEND (NOV17/18) DUE TO US HOSTING A LEVEL I SEMINAR!!!
5 Rounds of the complex for max load:
Clean
Front Squat
Jerk
Front Squat
Jerk
(rest as needed)
For Time: (16 min cap)
21 Hang Power Clean (135/95 or 75% of Press)
21 Push Press
400M run
15 Hang Power Clean
15 Push Press
400M run
9 Hang Power Clean
9 Push Press
Post time to comments.
This time last year… Erin wrote on Swimsuit Ready – 365 Days a Year.
Pork Loin Roast with Apple & Onion Sauce
-Erin O’Brien
Adapted from Cook’s Illustrated
1 bonelesss pork loin roast, double-butterflied so it opens like a tri-fold book
2 tablespoons olive oil
6 cloves garlic, thinly sliced
Salt & pepper
1 teaspoon each dried thyme & oregano
1 apple, peeled and chopped into ¼ inch pieces
1 onion, diced
2 sprigs of fresh thyme
½ cup chicken broth (low sodium variety)
Preheat oven to 225F.
Season both sides of the pork loin roast with salt and pepper. With the pork roast unfolded and fat side down on your cutting board, spread the olive oil and half the garlic slices onto the pork roast and then fold the roast back together. Secure with kitchen twine tied at 1-inch intervals. Coat the outside of the pork with the dried thyme and oregano.
Heat a large oven-safe pot over medium heat and add a couple tablespoons of oil. Place the pork in the pot fat-side down. Brown the top (fat-side) and sides of the roast, but remove from the pot without browning the bottom. To the pan add the onion and apple and cook until the onion is just beginning to soften. Add the remaining garlic slices and cook just until fragrant. Add the fresh thyme sprigs and stir to combine all ingredients. Place the pork roast back into the pan, fat side up. Cover the pot and transfer to the oven. Cook until the roast reaches an internal temperature of 140F (50-90 minutes). Remove from the oven and transfer the roast to a cutting board and tent with foil to rest.
Discard the thyme sprigs from the pot and then add the chicken broth. Bring the mixture to a simmer over medium heat and cook until the liquid reduces by half. Taste the sauce and season with salt and pepper as necessary. Remove from the heat and cover to keep warm. Slice the roast into ½-inch pieces and top with the apple/onion sauce. Enjoy!
Pork chops and apple sauce. Gee Alice that’s swell!
If you understand Glen’s reference you are old, if you remember watching that episode while eating a Swanson pot pie off a TV tray while sitting on a plaid couch you are really, really old.
We gotta keep on keep on keep on dancing all through the night, we gotta keep on, keep on, keep on doing it right
@ Woody: I understand Glen’s reference…. does that mean I’m old?
Everybody’s smiling, sunshine day
Everybody’s laughin’, sunshine day
Everybody’s happy today, it’s a sunshine day
@Crossfit White Bear (White Bear Lake, MN)
Strength/Skill
Split Jerk
3 – 3 – 3
Worked up to 225 then got tired…wasn’t feeling it today
WOD:
Barbell Complex
Power Clean
Hang Clean
Push Press
Power Clean
Hang Clean
Push Jerk
Power Clean
Hang Clean
Split Jerk
Worked up to 185, failed at 190. Walked in this morning feeling pretty groggy. Between the Hero WOD last Saturday and the Hero WOD on Monday, my body needs a rest day. I failed a lot more than I care to admit on the Hang Cleans, which at 190 shouldn’t be a problem.
Quick accesory work after the 6am:
2 x 25 reps, double grey band good mornings
2 x 25 reps double grey band back extensions
Handstand wall runs (aka shoulder taps)
50-75-100
I noticed that I was actually moving laterally on the wall on the 75 & 100 sets which was something new. i usually don’t go above 50 touches so an interesting phenomenon to behold
When it’s time to change, you got to rearrange
Who you are into what you’re gonna be.
Sha na na na na na na na, sha na na na na
Sha na na na na na na na , sha na na na na
Barbell Complex
Clean, FS, Jerk, FS, Jerk @225
Metcon Rxd
10:56
I remember……I am old
@ Coaches – I may have to do this at home so for the strength protion, what type of clean?
Thanks…
and….”Well, all day long at school I hear how great Marcia is at this or how wonderful Marcia did that! Marcia, Marcia, Marcia!”
Complex @ 45#, 55#, 60#, 65#, 70#, 75#
Was really happy with this! Even considered trying 80, but was too tired and worried about all the push presses in the met con.
Met con
Rx’d @ 42# = 10:05
My wrists are still hurting from this!!
@JoshB–this morning Alex gave us the option of power or squat clean–most athletes can squat clean more so if you want to go for max weight that’s probably your go-to, unless three front squats will tire you out.
Fun warmup at the 6am, enjoyed Alex’s agility drills as lateral movement isn’t something we do regularly.
Complex:
165-185-205-215-225
Legs roughed up from seven days on and more squating on tap for tomorrow, so elected to power clean these.
Metcon, Rx’d: 8:17
Hacked up a lung after but this felt better than it looked on paper. Went with the strategy of breaking strategically to transition to the push press and just got the work done.
Breaks:
HPC: 15-5-1 / 10-5 / 8-1
PP: 11-10 / 4-11 / 9
Runs: Snail-pace
@ AllDay – thank you sir…
@ Crossfit Community…with such a diverse professional crossfit community I was wondering if anyone is or knows a good photographer? I am not looking for the run of the mill backdrop kind of deal but something more creative. If you are out there or know someone, please email me at josh@banksjj.com. Thanks in advance…
Sorry for the interruption, lets get back to training!!!!
and for Spicey – reliving the 70s.
@Ke$ha – If you understand it from MeTV or Nick at Night reruns, no, if you have taken it to a new level like JoshB and Spicey then yes.
@Ke$ha – to add to Woody’s definition, if you actually had to get up to change the channel or apply a skill no longer used – tinfoil wrapping the rabbit ears – then yes.
Barbell complex 83# (with squat clean)
Failed 88# which would have been a squat clean PR.
WOD:
11:52
57#
Not only do I know all these references (I had to get up to change the channel), but I was loving the 80′s tunes in Jonny’s 9am class. BEST MUSIC EVER! Pandora 80′s station rocked.
Overheard (care of Matthew K): “It was like working out in a John Hughes movie”. Awesome.
Barbell complex up to 115#. Cleaned and front squatted 125# but failed the first jerk.
Metcon @ 65#: 10:51 (ish?)
Was very careful with the PP’s due to back issue. Advice to all: take a break before your last couple of cleans, and make your next set a clean & press combo. Saves you cleaning the bar an extra time for the PP. D’oh… didn’t think to do this til the round of 15.
Oops, Metcon @ 75#
I was a little sluggish this morning but Jonny was pumping out the 80′s music which gave us all a pick-up. I think I’m going to break out my parachute pants for the next class, it might help with wind resistance on the run.
Complex-145
WOD-12:09 with 95lbs (poor wrist mobility kept me lighter than I would like today- time to mobilize as homework)
Fun 6 a.m. warm-up.. when Alex brings out the cones I usually get scared, but these were good movements
5 round complex:
65#-75#-85#-95#-100#
Tried 105# twice, and both times I failed on the last jerk only… very frustrating!
Metcon:
weight @ 55# (75% of press 1RM = 56#)
I had to break up the push press way too much
10:39
I actually liked this 1 even though I was whining about the runs before we even started the warm-up; wasn’t too bad even in about 36 degrees. I will admit that I was very happy there was no run at the end though
I was afraid going from yesterday’s 7 p.m. class to this morning’s 6 a.m. was going to be rough, but it felt ok… for now!
Great music and class at 9! Even though Jonny didn’t care for the Heart opener..haha.
Worked up to 80# failed at 90# but was mental. Bar was up high enough just couldn’t drop under it. Was happy cause 80 was my one rep max for clean and jerk.
Did metcon at 55#
12:02
Runs felt good today surprisingly.. shoulders still barking from jt on Mon…
Good 6am workout. Felt much better after the disaster that happened yesterday!
5 round complex:
55# 65# 75# 85# 95#
Felt pretty good throughout, probably had a bit more. Alex said my attempted push jerks were looking more likes presses so I started to split instead.
Metcon: 10:35
55#
Needed to break into smaller sets, wish I would have listened to the Ambassador’s tip.
I rolled out and stretched for about 10 minutes totally on my own so I was a bit worried the running was scaring away most of my fellow 9AMers. Turns out I just arrived a bit early. Great class with Jonny’s greatest hits of the 80s. Hall & Oates was my personal favorite.
BB Complex – worked up to 135. Had a lot more in me but wasted time taping up my hand that I hurt Monday.
Metcon @ 95# – 12:12? I think?
Not happy with this time at all. If it wasn’t for the running I would have been smoked by everyone in this class. Push presses are awful.
Hi All!
A few weeks ago, I inquired about Hurricane Sandy relief efforts. Carolyn T. put me in touch with a really great non-profit: ALL HANDS VOLUNTEERS.
I have started a personal page where you can learn more about All Hands and how you can help. If you have a minute, please check it out.
https://secure.commonground.convio.com/allhands/social/project.html?personalFundraisingProjectId=a0kG0000001UqUkIAK&showMessage=true
My regrets this is not directly related to today’s WOD, but I wanted to spread the word.
***
I will also include a reminder that Sunday yoga is cancelled this week, due to the CF Level 1 going down at the box. Several CFC-ers will be attending this weekend’s cert (myself included), so send us good thoughts.
Peace.
“The jabroni beating, pie eating, trail blazing, eye brow raising, the best in the present, future and past, and if y’all don’t like me you can kiss the peoples ass!”
The complex was tough.
135-165-185-205(x)-195
…Jerks were ugly.
Metcon @ Rx (thanks to DerekS and his emasculating comments when I went to scale)
10:25
Damn you Push Press!
Nooner with Kelly
Complex maxed at 85#, felt happy to stop here as its my first time lifting since baby Rob.
Metcon at 55#, I think it was 9 something. I forget, but was happy with my time considering. PP were harder than expected, watch the jerk.
*Attention Nutrional Challenge Peeps*
Team Erin and Team Kacey/Karen will be heading to Uncle Julio’s next Wednesday at 6:30pm for a nice little celebratory Happy Hour post challenge. All CFC peeps are welcome, but only the challenge participants get to stuff their faces with lots of Chips and Guac without anyone glaring!! That will potentially be me, so don’t make fun, I love chips and guac!
Hope to see you all for a little pre-holiday/post challenge celebration. To Bryce’s post earlier this week, you can even get a nice Gluten Free cheat at Uncle Julio’s!!!
@Woody:
I think I’ll go for a walk outside now the summer suns calling my name, I need to go, I just can’t stay inside all day, I gotta get out get me some of those raaaays, Everybody’s smiling, Sunshine Day!
and who could forget: “Oh my nose!”
The All Study No CrossFit Makes Tony a Dull Boy WOD:
5 rounds for time:
20 air squats
20 sit-ups
20 walking lunge steps
20 pushups
Didn’t leave the apartment, rocked out in 10:39. Back to work.
Low intensity/weight- skill day as I plan on CF totaling tomorrow.
5k row @ 75%–20:08
I wasn’t happy with how my muscle ups were feeling yesterday so worked on them some more today in addition to some handstand walk work. The handstand walks still suck, muscle ups a little better today.
4pm’er with Coach Bryce….
Strength: Barbell Complex
95/115/135/145/155
-ran out of time but had maybe 10-15lbs to go up
Metcon: @9:04
-scaled to 95 and push jerked all my reps……so maybe I need to reassess my lbs or technique?
Good Luck to all the L1 participants.
Barbell 14.4
DL 1X1@#175, 1X1@190#, 4X3@205# amrap:7
15# PR!
Was running out of time, so I did Annie to get a quick sweat before I had to bail.
Felt much better today after an off day yesterday….
Barbell complex:
95-125-135-145-155
155 went up just fine. Probably should’ve given it a try at 165# but didn’t really have time and I knew I’d need to save some shoulder strength for the PP.
Metcon: 100# 9:27
HPC: 20-1, 14-1, 8-1
PP: 13-8, 6-5-3-1, 5-3-1
HPC felt great. PP were pretty slow, but I don’t think I jerked any reps which was my goal. I failed the final rep on sets 2 and 3 which was a little disappointing, but I still feel pretty good about this overall.
Barbell Complex
75-95-115-145
145 felt ok, maybe could have done more, but was pretty cashed by #4.
Metcon: 75#: 10:41
Probably could be more efficient with the HPCs in the early rounds. Focused on cranking them out in the last round and felt good doing it. Push press is still a struggle. Need to get more efficient.
Barbell complex
95-115-135-155-165-175. Failed on 175, not on the clean or the squat, rather my jerk is just that pad. I just don’t get low enough to lock my arms out. I was happy with my clean and front squat technique. While far from perfect, I feel like I have come a long way here.
Metcon 10:27 @ 105#
Kelly told me to go lighter, and I probably should have. However, being a bit slower and working with heavier weight was a good challenge. Really had to work to keep my technique together.
Complex up to #195. No fails so I could have maybe gone a little higher with more time. I was pretty happy with this since my clean and jerk max is only #200. I still need to get under the bar more for the jerk though.
WOD Rx 13:39
Did some modified press and OH work to avoid atrophy.
-High rep set bench press with 45# plate
-OH stepping lunges w/45# plate
-Some HSPU on a mat to 25#plate + 1 abmat
Progress…
Metcon
Subbed 50# medball cleans for HPC
Subbed power WB at 14# for PP
9:11
Overall this was a good technique day. I’ve made some nice progress on cleans and can actually start adding some weight. My jerk was O.K. I really only failed on technique not weight and will have to work on catching these lower with better balance.
95#-115#-135#-145#-145#-155#
Metcon 9:25 @ 75#
Only 1 break per round…should have done this completely unbroken.
Complex 65-75-85-95-105 thanks to Jessica for the encouragement.
Metcon @ 55lbs
Runs we’re good. Push press were hard. By the first round my forearms were burning.
9:11
5th day in a row! I did not cry, which is an accomplishment. i am so tired . . .
got up to 105 on the complex before time was called. i was dilly-dallying so missed the 5th round. that’s ok because i’m not sure i had much else.
metcon at 65#, finished in 9:07.
Barbell Complex
Got up to 155# without a problem; hit myself in the chin on my second jerk at 165# and didn’t have time to try again.
Metcon: 10:30 Rx
95# push presses sure are tough! Really focused on not jerking these.
Strength 13.4
Deadlift day
6×3 at 180
1xAMRAP, 5 reps
Just felt off today after the first few sets
Front Squat
4×2 at 110
Conditioning
4 rounds of
15 Russian KBS at 1.5 pood
30 DU
400 m row
15 minutes ish
Complex up to #135 a few times.. was working to ensure depth and did not get to fail..
WOD at 75# 10:23
tons of new faces.. i like it.
Catching up on posting…I can finally squat clean, only took over a year : ( Complex was good but I felt like I had to do two separate rounds of each weight to get it smoothed out with the following progression 53-63-73-78-83. One round of 83#, and it felt shitty but was out of time, so that was it.
Metcon at 55# (technically should do 56#) in 11:23. I didn’t see Ambassador’s tip until now, but would have been a good one to use.
5 Rounds of the complex for max load:
Clean/Front Squat/Jerk/Front Squat/Jerk
worked up to 90#. tried Angie’s bar of 105# but after the 1st jerk i dropped the bar.
For Time: (16 min cap)
21 Hang Power Clean (65#, 60#, 40#)
21 Push Press
400M run
15 Hang Power Clean
15 Push Press
400M run
9 Hang Power Clean
9 Push Press
time = 14mins-ish. Definitely overestimated the weight I could handle for this WOD :-( I just kept dropping the weight til it felt right.