WOD 4/11/13
5 Minutes of Shoulder/Wrist Mobility
A- WU- Half Tabata: Burpee/Double Unders
B- Push Press- 10 Minutes To A Heavy Triple ;2 Minutes rest + 2 Minute AMRAP @ 80% Of Above
C- Bench Press- 12 Minutes To A Heavy Single
D- 3 RFT of: 16 each D.B. Renegade Row (25/15×2)/14 Pull Up/12 Push Up -12 Minute Cap
Hey everyone here are some paleo condiments to add some extra flavor to your meals!
Basil Pesto
⅓ cups raw cashews
1 clove garlic
½ cup extra virgin olive oil
Juice and zest of 1 lemon
2 cups of basil leaves
Sea salt
In the bowl of a food processor add cashews, garlic, olive oil, lemon juice and zest and puree until a loose paste forms. Add basil leaves and puree just until combined and basil is finely chopped. Season to taste with salt. Store in an airtight container in fridge.
Cilantro Pesto
2 cups cilantro leaves, roughly chopped
1 cup parsley leaves, roughly chopped
Juice and zest of 2 limes
1 jalapeno, roughly chopped *
1 clove garlic
¾ cups extra virgin olive oil
Sea salt
In the bowl of a food processor add all ingredients except olive oil and puree until a loose paste forms. With the machine running, stream in olive oil and puree just until pesto is combined. Season to taste with salt. Store in an airtight container in fridge.
*If you want the pesto less spicy, remove seeds and ribs from jalapeno.
Guacamole
2 ripe avocados, cut in half and flesh removed
¼ cup white onion, minced
1 jalapeno, minced*
Handful of cilantro, roughly chopped
2 limes
Kosher salt
In a medium size bowl, mash your avocados with a fork. To the same bowl, add onion, jalapeno and cilantro. Add the juice of 1 lime and taste for acidity. If guacamole needs more add another lime. Season with salt.
*If you want the guacamole less spicy, remove seeds and ribs from jalapeno.
Mayonnaise
1 egg yolk
1 teaspoon Dijon mustard*
Sea salt
1 cup light olive oil
Water, as needed
Juice of ½ a lemon
To prepare the mayonnaise, set up a large bowl fitted with a damp dish towel underneath to provide stability. Add egg yolk, Dijon and sea salt to bowl and whisk vigorously to combine. While whisking, stream in your olive oil, emulsifying the ingredients to create a thick pale mayonnaise. If your mayo is getting too thick, add a teaspoon of water at a time to loosen the mixture up and continue with your oil until you have used entire cup. Finish with lemon juice and adjust for salt.
*Make sure there is no sugar in ingredients
Add-ins:
1 garlic clove, minced
Fresh chopped herbs
Lemon, lime, orange or grapefruit zest
Dry herbs
Smoked paprika
Chipolte peppers
Curry powder
Herbs de Provence
The possibilities are endless, so get creative!
This one is going to hurt having not done much the past month.
24 burpee/90 du’s
165 triple push press pr
10 reps in 2 mins @135
205 heavy single on the bench matches old pr
6:51 met con 3 rft – 16 each renegade rows/14 pull-ups/12 push-ups
any fast and good snack ideas that contain all 3= f, c and p? having problems with it :/
how about avocado or nuts (fats), dates or fruit (carbs), chicken (protein)?
yea but have no access to chicken 🙁 like on the go snacks thats r paleo compliant so hard
i found these turkey jerky sticks that are sugar and nitrate free. maybe that, some fruit and nuts? http://www.grasslandbeef.com/Detail.bok?no=1019
Thanks Ling!
28 burpee/90 du’s
125 triple push press pr
25 reps in 2 mins @100
185 heavy single bench
11:30 metcon 3 rft – 16 each renegade rows/14 pull-ups/12 push-ups. Finally got my kipping pull-ups!! Thanks for the tip Dariel!!
All is well in the world.
Great job today.
Lots of work in the 7am.
89 Tabata: Burpee/Double Unders
110 heavy triple push press (failed after one at 115)
18 reps in 2 mins @90lbs
100lb heavy single bench
5:43 metcon 3 rft – 16 each renegade rows (15lbs each) / 14 pull-ups / 12 push-ups
Ann, you’re a serious motivator.
Dariel, way to keep us moving and on schedule! We did so much work.
Thanks Jaime! It was great working with you as well. I will have to sneak in on these early am classes more often.
Thanks Jaime. Awesome class today.
A- WU- Half Tabata: Burpee/Double Unders: I got something like 70, but I got 10 DU’s in a row one round and that is BIG NEWS!!!!
B- Push Press- 10 Minutes To A Heavy Triple
110#, ran out of time to get heavier
;2 Minutes rest + 2 Minute AMRAP @75# (I wanted to get more reps and work on endurance) 28
C- Bench Press- 12 Minutes To A Heavy Single, 105#, again ran out of time, I could have pushed more weight
D- 3 RFT of: 16 each D.B. Renegade Row (15×2)/14 Pull Up/12 Push Up – 8:43
Tabata burpees and doubleunders: 128
Push Press heavy triple: 110×3/115 (F)
2 min. of push press @ 90#: 15
Bench press heavy single: 110# if I remember correctly but maybe 105#.
Metcon Rx’d: 5:42
Haha love the total failure pics
Dariel gettin us through a lot this morning
A- WU- Half Tabata: Burpee/Double Unders: 149 (29 Burpees/120 DU’s)
B- Push Press- 10 Minutes To A Heavy Triple 3 @ 95/115/135/155
2 Minute AMRAP @ 125lbs: 17
C- Bench Press- Heavy Single: 1 @ 135/165/185F/185F – couldn’t match my PR, blaming it on the push presses
D- 3 RFT of: 16 each D.B. Renegade Row (25/15×2)/14 Pull Up/12 Push Up: 8:39 Rx
Awesome Tina!
Congrats Sky! Looks like you got those du’s going pretty good too
Thanks Tom!
Not my recipe, but got this in my email today and looks delicious. May have to try this weekend. Totally Nutrition challenge approved! Throw in some protein and you’re good to go!
http://q.equinox.com/articles/2013/04/kale-salad?prtcid=prt-tt-kale
That looks awesome might have to try to make it sat
Rest Day WOD=3 mile run@60%=32:47 +30 walking lunges each leg=1:56 + 30 Burpees=1:48
9am WOD
100 DU 2:12
EMOM for 10 MINUTES (10 rounds)
3 FRONT SQUAT @ 185lbs
Hip extension 15/20/20/20/20
Banded good morning 100 NFT
Reverse hyper 10/10@60/10/10@80
Banded seated ham curl 100 NFT
6pm WOD
5 Minutes of Shoulder/Wrist Mobility
A- WU- Half Tabata: Burpee/Double Unders
BURPEE-11/10/10/10
DU-35/26/15/14
B- Push Press- 10 Minutes To A Heavy Triple
115/135/155/175/195f
;2 Minutes rest + 2 Minute AMRAP @ 80% (140) Of Above
C- Bench Press- 12 Minutes To A Heavy Single
135/185/225/255f/245
D- 3 RFT of: 16 each D.B. Renegade Row (25/15and#215;2)/14 Pull Up/12 Push Up -12 Minute Cap
3:53 Rx
Half Tabata: Burpee/Double Unders – I forgot to count
Push Press Heavy Triple – 105lbs
Then 15 @ 85lbs
Bench Press Heavy Single – two prs! 105 then 110 🙂
3 RFT of: 16 each D.B. Renegade Row (25/15×2)/14 Pull Up/12 Push Up -12 Minute Cap 11:22
NIce Mami!!