ingredients:
1/2lb ground pork
coconut oil
1/4 head cabbage
1/2 bag shredded carrots
asian 5 spice
garlic salt
Season pork with salt and spices; fry in coconut oil. Add shredded cabbage and carrots. Saute until pork is cooked and cabbage is tender.
inspired by/stolen from here
30 June 2012
29 June 2012
Friday 29 June
A. Clean & jerk, build to a tough single in no more than five sets: 130 (really, really wanted 135 but it wasn't happening today)
+
For time:
3,000 lbs barbell ground-to-overhead: 6:18 (30 reps with 100lbs)
grocery:
$15.98 at Biggs (cherries, wine)
CSA box:
green beans
head of cabbage
head of lettuce
2 green bell peppers
2 tomatoes
3,000 lbs barbell ground-to-overhead: 6:18 (30 reps with 100lbs)
grocery:
$15.98 at Biggs (cherries, wine)
CSA box:
green beans
head of cabbage
head of lettuce
2 green bell peppers
2 tomatoes
28 June 2012
Thursday 28 June
modified bear complex designed by Dustin:
3 sets of AMRAP in 3:00 of:
5 reps of the bear barbell complex (63lbs)
+
bear crawl, down and back
got into the 3rd round on all three sets, but definitely slowed down at the end - my triceps felt like they were going to explode.
3 sets of AMRAP in 3:00 of:
5 reps of the bear barbell complex (63lbs)
+
bear crawl, down and back
got into the 3rd round on all three sets, but definitely slowed down at the end - my triceps felt like they were going to explode.
27 June 2012
Wednesday 27 June
6:00 @ a steady pace of:
5 toes-to-bar
10 box jumps, mandatory step-down
5 toes-to-bar
10 box jumps, mandatory step-down
3:00 active rest
6:00 @ a steady pace of:
12 walking lunge steps, perfect & controlled
12 sit-ups
12 walking lunge steps, perfect & controlled
12 sit-ups
3:00 active rest
6:00 @ a steady pace of:
5 push-up burpees
25 double-unders
5 push-up burpees
25 double-unders
3:00 active rest
:60 AirDyne @ 50% effort
:60 AirDyne @ 60% effort
:60 AirDyne @ 70% effort
:60 AirDyne @ 80% effort
:60 AirDyne @ 90% effort
:60 AirDyne @ 50% effort
:60 AirDyne @ 60% effort
:60 AirDyne @ 70% effort
:60 AirDyne @ 80% effort
:60 AirDyne @ 90% effort
:60 AirDyne @ 50% effort
26 June 2012
Tuesday 26 June
6 sets of:
3 push press: 75, 95, 105, 115, 125, 130 (2; PR by 7lbs)
:45 row @ 95-97%: 202, 201, 204, 205, 209, 203 meters
5:00 active rest
grocery:
$21.68 at Whole Foods (coffee, wine, ground pork)
3 push press: 75, 95, 105, 115, 125, 130 (2; PR by 7lbs)
:45 row @ 95-97%: 202, 201, 204, 205, 209, 203 meters
5:00 active rest
grocery:
$21.68 at Whole Foods (coffee, wine, ground pork)
25 June 2012
Monday 25 June
A. 3-position snatch (high-hang, knees, floor), 10:00 technique work – up to 73lbs
B. High-bar back squat, 4-3-3-2-4, 30X1; 4:00 rest: 115, 145, 165, 195, 165
C. strict pull-ups, 3 x 1-to-5 ladder (kipped with controlled descent)
B. High-bar back squat, 4-3-3-2-4, 30X1; 4:00 rest: 115, 145, 165, 195, 165
C. strict pull-ups, 3 x 1-to-5 ladder (kipped with controlled descent)
23 June 2012
Saturday 23 June
AMRAP in 7:00 of:
7 kettlebell swings, 1.5 pood, overhead
7 burpees
7 kettlebell swings, 1.5 pood, overhead
7 burpees
7:00 rest
AMRAP in 7:00 of:
7 pull-ups
21 double-unders
7 pull-ups
21 double-unders
7 rounds + 2 swings
+
5 rounds (but first 2 rounds only did 7 double unders by mistake). Pretty proud of myself for finishing 3+ rounds of pullups with a giant rip in one hand, and a ripped rip in the other.
Friday 22 June
rest day
grocery:
$28.82 at Trader Joe's (chicken, mushrooms, bell peppers, green onions, garlic, red onion, almond meal)
$25.07 at Biggs (marinara sauce, zucchini, apple, sangria)
$19.34 at Whole Foods (cherries, ground pork, pork chops)
+
this week's CSA box:
2 zucchini
4 green tomatoes
5 red tomatoes
yellow squash
swiss chard
red onion
white onion
large bag of green beans
grocery:
$28.82 at Trader Joe's (chicken, mushrooms, bell peppers, green onions, garlic, red onion, almond meal)
$25.07 at Biggs (marinara sauce, zucchini, apple, sangria)
$19.34 at Whole Foods (cherries, ground pork, pork chops)
+
this week's CSA box:
2 zucchini
4 green tomatoes
5 red tomatoes
yellow squash
swiss chard
red onion
white onion
large bag of green beans
20 June 2012
Wednesday 20 June
A. Turkish get-up, build to a tough single w/each arm in 10:00: 60lbs on the right, 53lbs on the left.
+
20:00 of:
AMRAP pull-ups, COVP
400m run
AMRAP pull-ups, COVP
400m run
38 total pullups (9, 6, 7, 5, 6, 5). Came back in after the 6th run at exactly 20:00.
Tuesday 19 June
5 sets of:
:25 high-bar back squats, tough but continuous: 95, 115, 115, 115, 115
:05 rest
:25 burpees
:05 rest
:25 AirDyne, max effort
4:35 walk rest
:25 high-bar back squats, tough but continuous: 95, 115, 115, 115, 115
:05 rest
:25 burpees
:05 rest
:25 AirDyne, max effort
4:35 walk rest
18 June 2012
Monday 18 June
On a single 18:00 running clock:
8:00 to build to power clean max: 123 (tried 133 and failed twice)
2:00 rest
8:00 AMRAP power cleans @ 90% of max: 28 reps at 113 (which was my max the last time we did this!)
8:00 to build to power clean max: 123 (tried 133 and failed twice)
2:00 rest
8:00 AMRAP power cleans @ 90% of max: 28 reps at 113 (which was my max the last time we did this!)
+
For time:
30 wall walks, chest touching floor to chest touching wall to chest touching floor: 12:03
30 wall walks, chest touching floor to chest touching wall to chest touching floor: 12:03
16 June 2012
Saturday 16 June
On a single12:00 running clock perform as many double-unders as possible after rowing 2000m
row: 9:17.1
+
69 double unders
grocery:
$30.49 at Trader Joe's (wine, coffee, basil, chicken, rosemary, shallots, garlic, onions)
$8.74 at Trader Joe's (butter, almond butter, bananas)
$22.15 at Whole Foods (cider, gf bread, cheese)
row: 9:17.1
+
69 double unders
grocery:
$30.49 at Trader Joe's (wine, coffee, basil, chicken, rosemary, shallots, garlic, onions)
$8.74 at Trader Joe's (butter, almond butter, bananas)
$22.15 at Whole Foods (cider, gf bread, cheese)
15 June 2012
Friday 15 June
A. Overhead squat, build to a tough triple in 15:00; perform 3 strict pull-ups after each set: up to 113 (PR)
B. Overhead walking lunge, 5 x 20 continuous steps; :60 rest: first set with 15lb plate, the rest with 25lb plate
C. Front leaning rest on rings, accumulate 180 seconds
grocery:
$13.49 at Whole Foods (steak)
and this week's CSA box:
swiss chard
lettuce
green onions
baby greens for salad
bell pepper
zucchini
peas
B. Overhead walking lunge, 5 x 20 continuous steps; :60 rest: first set with 15lb plate, the rest with 25lb plate
C. Front leaning rest on rings, accumulate 180 seconds
grocery:
$13.49 at Whole Foods (steak)
and this week's CSA box:
swiss chard
lettuce
green onions
baby greens for salad
bell pepper
zucchini
peas
14 June 2012
Thursday 14 June
5 sets of:
5 deadlifts at 185
0:20 Airdyne sprint for calories: 12, 10, 10, 9, 9
2:00 rest
5 deadlifts at 185
0:20 Airdyne sprint for calories: 12, 10, 10, 9, 9
2:00 rest
spring chicken
ingredients:
chicken breasts or thighs
cheap white wine
garlic scapes, green beans, or other veg
green onions
olive oil
salt and pepper
Marinate chicken and greens in white wine overnight. Heat olive oil in a pan; dump all contents into pan to cook. Season with salt and pepper. Enjoy!
chicken breasts or thighs
cheap white wine
garlic scapes, green beans, or other veg
green onions
olive oil
salt and pepper
Marinate chicken and greens in white wine overnight. Heat olive oil in a pan; dump all contents into pan to cook. Season with salt and pepper. Enjoy!
leafy greens sauteed with bacon
ingredients:
2 strips bacon
1 shallot
large handful of chard, kale or spinach
Fry bacon in pan; set aside to drain. Add chopped shallot to bacon grease. Add greens to pan, sauteeing until wilted. Season with salt and pepper. Yum!
2 strips bacon
1 shallot
large handful of chard, kale or spinach
Fry bacon in pan; set aside to drain. Add chopped shallot to bacon grease. Add greens to pan, sauteeing until wilted. Season with salt and pepper. Yum!
13 June 2012
Wednesday 13 June
Five rounds for total time of:
10 burpee box jumps (over box), 20″
400m run
20 sit-ups
:60 rest
Total time: 21:47
Splits: 3:50, 3:36, 3:39, 3:26, 3:16
10 burpee box jumps (over box), 20″
400m run
20 sit-ups
:60 rest
Total time: 21:47
Splits: 3:50, 3:36, 3:39, 3:26, 3:16
12 June 2012
Tuesday 12 June
"Lynne":
Five sets of:
AMRAP close-grip bench press @.75bw (120lbs): 5, 4, 4, 4, 3
AMRAP pull-ups, chin over vertical plane: 10, 8, 8, 8, 8 (PR on consecutive pullups!)
Five sets of:
AMRAP close-grip bench press @.75bw (120lbs): 5, 4, 4, 4, 3
AMRAP pull-ups, chin over vertical plane: 10, 8, 8, 8, 8 (PR on consecutive pullups!)
11 June 2012
Monday 11 June
A. 3-position clean (high-hang, just above knee, floor), 10:00 technique work – up to 118
B. High-bar squat, 6-4-2-6, 30X1; 4:00 rest: 145, 165, 195, 165
B. High-bar squat, 6-4-2-6, 30X1; 4:00 rest: 145, 165, 195, 165
+
3 sets of:
15 back extensions, controlled
15 glute-ham sit-ups, controlled
15 double-unders
:90 rest
15 back extensions, controlled
15 glute-ham sit-ups, controlled
15 double-unders
:90 rest
10 June 2012
09 June 2012
Saturday 9 June
"Hope":
Three rounds for reps of:
:60 burpees
:60 power snatch, 53
:60 box jumps, 20″
:60 thrusters, 53
:60 pull-ups, chest-to-bar
:60 rest
Total: 163. Big accomplishment of the day was the CTB pullups!
grocery:
$52.08 at Costco (flank steak, walnuts, gum, avocados)
$32.03 at Whole Foods (sausage, Tessemae's, cider)
$23.40 at Trader Joe's (chicken, wine, shallots, onions)
Three rounds for reps of:
:60 burpees
:60 power snatch, 53
:60 box jumps, 20″
:60 thrusters, 53
:60 pull-ups, chest-to-bar
:60 rest
Total: 163. Big accomplishment of the day was the CTB pullups!
grocery:
$52.08 at Costco (flank steak, walnuts, gum, avocados)
$32.03 at Whole Foods (sausage, Tessemae's, cider)
$23.40 at Trader Joe's (chicken, wine, shallots, onions)
08 June 2012
Friday 8 June
A1. Alternating barbell lunge, 4 x 6/leg, 30X1; :60 rest: up to 135
A2. Bent-over barbell row, 4 x 6, 1010; :60 rest; up to 125
A2. Bent-over barbell row, 4 x 6, 1010; :60 rest; up to 125
+
4 sets of:
25m sled push @ max effort; up to 100lbs
Received my first CSA box today! Contents:
a bunch of swiss chard
baby greens for salad
red leaf lettuce
radishes
zucchini
yellow squash
garlic scapes
green onions
tomato
2 dozen eggs
25m sled push @ max effort; up to 100lbs
Received my first CSA box today! Contents:
a bunch of swiss chard
baby greens for salad
red leaf lettuce
radishes
zucchini
yellow squash
garlic scapes
green onions
tomato
2 dozen eggs
Marinated Skirt Steak
ingredients:
1 pound skirt or flank steak
1/3 cup red wine vinegar
2 tablespoons olive oil
1 tablespoon Dijon mustard
4 garlic cloves
3 sprig rosemary
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Whisk together everything but the rosemary. Place steak in a large ziplock bag; cover with marinade. Add rosemary sprigs to the bag. Shake or flip occasionally, and marinate overnight. Grill. Eat. Yum.
adapted from: http://rikishore.com/2012/05/grilled-skirt-steak-in-red-wine-vinegar-marinade/#
1 pound skirt or flank steak
1/3 cup red wine vinegar
2 tablespoons olive oil
1 tablespoon Dijon mustard
4 garlic cloves
3 sprig rosemary
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Whisk together everything but the rosemary. Place steak in a large ziplock bag; cover with marinade. Add rosemary sprigs to the bag. Shake or flip occasionally, and marinate overnight. Grill. Eat. Yum.
adapted from: http://rikishore.com/2012/05/grilled-skirt-steak-in-red-wine-vinegar-marinade/#
07 June 2012
Thursday 7 June
A1. Power clean cluster (:10 rest between singles), 3 x 1.1.1; 2:00 rest: 103, 113, 113 (got 123 once, but only once…)
A2. Ring push-ups, 3 x AMRAP (-1), 31X1; 2:00 rest: 10, 9, 8
+
Five rounds for time of:
5 deadlifts @ 133
10 burpees
5:55
A2. Ring push-ups, 3 x AMRAP (-1), 31X1; 2:00 rest: 10, 9, 8
+
Five rounds for time of:
5 deadlifts @ 133
10 burpees
5:55
06 June 2012
Wednesday 6 June
Three sets of:
:45 wall walks
:45 rest
:45 strict pull-ups (kipping with controlled descent)
:45 rest
:45 wall walks
:45 rest
:45 strict pull-ups (kipping with controlled descent)
:45 rest
+
Three sets of:
:30 toes-to-bar
:30 rest
:30 kettlebell swings, 1 pood
:30 rest
:30 double-unders
:30 rest
:30 toes-to-bar
:30 rest
:30 kettlebell swings, 1 pood
:30 rest
:30 double-unders
:30 rest
+
400m Farmer’s walk w/ 53lb kettlebells
05 June 2012
Tuesday 5 June
A. Bent-over barbell row, keep back tight throughout, 3 x 8 @ moderate loads; :90 rest: 75, 95, 105
+
3 sets of:
8 high-bar back squats, tough but unbroken: 95, 115, 150
400m run @ 95-97% effort (all runs under 2 minutes)
6:00 active rest
8 high-bar back squats, tough but unbroken: 95, 115, 150
400m run @ 95-97% effort (all runs under 2 minutes)
6:00 active rest
+
180 seconds of front plank, with longest hold at 1:07 (probably a record for me!)
grocery:
$18.65 at Whole Foods (almonds, Tessemae's, cider)
grocery:
$18.65 at Whole Foods (almonds, Tessemae's, cider)
Monday 4 June
rest day (by accident - took an unscheduled nap!)
grocery:
$52.25 at Whole Foods (salami, gf pretzels, cheese, hummus, dijon mustard, cider)
grocery:
$52.25 at Whole Foods (salami, gf pretzels, cheese, hummus, dijon mustard, cider)
03 June 2012
Saturday 19 May
For total reps/cals: 150
1:30 push-ups, hand release at bottom
1:30 rest
1:30 pull-ups
1:30 rest
1:30 wall ball shots, 14
1:30 rest
1:30 kettlebell swings, 1
1:30 rest
1:30 burpees
1:30 rest
1:30 row
1:30 push-ups, hand release at bottom
1:30 rest
1:30 pull-ups
1:30 rest
1:30 wall ball shots, 14
1:30 rest
1:30 kettlebell swings, 1
1:30 rest
1:30 burpees
1:30 rest
1:30 row
Monday 21 May
A. Front squat, build to a max from an empty bar in 8:00: 163 (PR!)
B. Front squat, AMRAP sets of 2 @ 85% max in 8:00: 8 sets of 2 (after 4 very challenging sets at 148, discovered my math error and finished with 4 sets at 138)
C. 1-arm DB bent-over rows, 3 x 15-20/arm, 1011; :60 rest between arms: 20lb dumbbell
B. Front squat, AMRAP sets of 2 @ 85% max in 8:00: 8 sets of 2 (after 4 very challenging sets at 148, discovered my math error and finished with 4 sets at 138)
C. 1-arm DB bent-over rows, 3 x 15-20/arm, 1011; :60 rest between arms: 20lb dumbbell
+
Strict toes-to-bar or evil wheel practice
Tuesday 22 May
3 sets of:
5 14″-grip bench press, heavy (95, 105, 115)
21 kettlebell swings, Russian & unbroken (53, 70, 70)
4:00 walk rest
5 14″-grip bench press, heavy (95, 105, 115)
21 kettlebell swings, Russian & unbroken (53, 70, 70)
4:00 walk rest
+
3 sets of:
AMRAP (-1) ring push-ups (8, 7, 7)
200m row @ max effort (0:45, 0:46, 0:45)
4:00 walk rest
AMRAP (-1) ring push-ups (8, 7, 7)
200m row @ max effort (0:45, 0:46, 0:45)
4:00 walk rest
Sunday 27 May
on vacation
7 minute jog to the gym
3x 5 back squats @ 135lbs
3x 0:30 burpees, 0:30 rest
7 minute jog home
3x 5 back squats @ 135lbs
3x 0:30 burpees, 0:30 rest
7 minute jog home
Monday 28 May
on vacation
“Murph”, modified to be completed in a park:
1600m run
100 push-ups
200 squats
1600m run
“Murph”, modified to be completed in a park:
1600m run
100 push-ups
200 squats
1600m run
Tuesday 29 May
on vacation
A. deadlift, 8 x 3 @ 135lbs, 11X1; begin a set of 3 every minute on the minute
+
3 rounds, not for time, of:
10 Turkish get-ups, perfect & controlled, 15lb dumbbell
:60/side side plank
10 Turkish get-ups, perfect & controlled, 15lb dumbbell
:60/side side plank
Friday 1 June
on vacation
7 minute jog to the gym
3 rounds of:
3:00 of [3 power cleans at 95lbs + 6 hand release push-ups + 9 squats]
3:00 active rest
7 minute jog home
7 minute jog to the gym
3 rounds of:
3:00 of [3 power cleans at 95lbs + 6 hand release push-ups + 9 squats]
3:00 active rest
7 minute jog home
June 3
rest day
grocery:
$48.26 at Costco (spinach, tomatoes, flank steak, mushrooms, avocados, bell peppers, eggs)
$28.25 at Trader Joe's (cider, lemons, rosemary, chicken, red wine vinegar, flowers)
grocery:
$48.26 at Costco (spinach, tomatoes, flank steak, mushrooms, avocados, bell peppers, eggs)
$28.25 at Trader Joe's (cider, lemons, rosemary, chicken, red wine vinegar, flowers)
02 June 2012
Subscribe to:
Posts (Atom)