23 Apr
4-23-09
1) How many rounds in 15 minutes?
10 walking lunges (5/5)
5 push presses
Men use 95 lb barbell for both, women 65 lbs.
2) Practice precision jumps
ROM:
Death Stretch Flow
Wall Slides x 10
Watching this gave me a new goal.
Brian Heaston Jumps 59 inches (82% of his height!!!) from Bridger CrossFit on Vimeo.
Katie is on vacation in Florida. That looks very relaxing!
22 Apr
04-22-2009
From the Australasia CrossFit Games Qualifier, this was workout #2. Best mens time is 8:06, Best womens time is 10:22. Unfortunately, we can’t simulate Workout #3. 1200 M uphill sand dune run.
If you had to do one, which workout would you choose?
For time:
21 Burpees
21 pullups
row 400m
15 burpees
15 pullups
row400m
9 burpees
9 pullups
row400m
ROM:
Elbow rotations
Locust drill
Down dog ankle stretch
Gluten Free Coconut Macaroon
Jess and I are addicted to these gluten free macaroons at the Arbor Lodge New Seasons on Interstate. I thought I try and duplicate the product. Not exactly but they taste pretty dang good! The recipe is super simple and I am no baker. Play with it and let me know what you find.
Ingredients:
1 eggs
1/2 cup of medium shredded UNSWEETENED coconut
1/4 cup of mashed yam (you could use honey instead)
a little vanilla extract
Optional: add dried fruit like raisins
Optional: add 1 tablespoon of grinded coffee beans
Steps:
Preheat Oven to 350
1) Whisk eggs
2) add vanilla
3) add in dry ingredients and mix. You are looking for a sticky like consistency that will hold shape.
4) use parchment paper with a cookie sheet. I didn’t have a cookie sheet or parchment paper so greased foil worked too.
5) Form your macaroons on the sheet. Bake for 20 minutes.
21 Apr
4-21-2009
2 Rounds
21 DB Power Snatch #45/35
35 Double Unders
21 DB Power Snatch
35 Double Unders
ROM:
1) 10 Slow Pass Throughs
2) 10 Slow OHS
3) 4 Lateral Tilts at the bottom of last OHS
Go for a PR!
Not only did Murph go off on Saturday but Scott and Rochelle’s Nutrition seminar also kicked off. Thank you to everyone that came to the first of many in-depth discussions into optimal nutrition for health and fitness.
Jess, who knew? Nice job honey!
19 Apr
4-19-09
Deadlift 5-5-5-5; 15
Between sets, perform 10 toes to bar
ROM:
1) 4 rounds:
5 leg shoots
5 twisting tripods
2) 10 spinal rocks to
shinbox switch
3) seal walk x 2
The Murph Challenge took place this Saturday and high fives to everyone who participated and took on Murph. In particular, Christine deserves the best Murph performance by coming under her goal of 1 hour with a time of 59:58. Way to push through with heart and chase that goal down! When a workout looks this daunting, having strong mental focus at every moment is important in getting your best time. It would be really easy to get sloppy, take unnecessary breaks, and not get your best performance. Many different strategies were used and I’m sure people will be tweaking their plans a bit now that they’ve experienced it for the first time. We re-test Murph in June. Checkout the scene from this weekend.
17 Apr
4-17-09
Reminder: THERE IS NO 10 AM class tomorrow! Instead, sign up for the Murph challenge.
1) Windmill – try for a comfortable max
2) Strict press – work up to a heavy single
3) 20-18-16-14-12-10-8-6-4-2 rep rounds:
Side swings
abmat situps (anchored for speed)
This is an amazing performance. Day 1 – you learn the single skip. Day 2, double unders. Day 3, you put it all together. Thanks Jill for sending this to me!
Jay loves being upside down.
16 Apr
4-16-09
6 rounds for total time:
8 KB swing
8 SDHP
8 KB swing L
8 KB swing R
8 tuck jumps
rest one minute
Use the same KB. 53/36
DROM:
1) seal walk x 2 trips
2) Death stretch session, followed by straddle sequence
Lara, nice pike position on the headstand press!
548
