WOD 4/15/13
6 Minutes of Shoulder/Pec/Lat Mobility
A- WU- For Time: 200M Run/20 Burpees/15 Plyo Push Ups/10 Wide Push Ups/5 Diamond Push Ups/20 WallBall (20/14)/250M Row (9 Minute Cap)
B- Power Jerk (slightly wider grip)- 10 Minutes To A Heavy Single + 3 EMOM @80% of Above for 5 Minutes
C- Kipping HSPU- 5/5/5/5/5/5; 30-45 Seconds Rest Between Efforts (smooth reps/hips only/vertical shins/feet at chest as head touches ground)
D- 6 Minute AMRAP of: 3 WallWalk/9 Chin Up/27 Double Unders
My recipe submission for the paleo challenge is for some very tasty Turkish style lamb meatballs that we occasionally have at my house. Quick to make. Serves 4 to 6 people.
for the meatballs
1¼ lbs of ground lamb
1 cup of coarsely ground pistachios, lightly toasted
¼ teaspoon fresh ground pepper
½ teaspoon Aleppo pepper
1 teaspoon ground cumin
1 teaspoon crumbled dried mint
1 teaspoon crumbled dried oregano
1 tablespoon red papper paste (use one that has only peppers and salt in it)
2 teaspoons Kosher salt
1 egg white
What to do:
1. Combine all of the ingredients except the egg white and knead the mixture until everything is incorporated, and the meat becomes a little bit creamy. This should take about five minutes by hand, or two minutes, if you use a stand mixer with paddle attachment.
2. Add the egg white. Mix for another two minutes by hand, or one with the mixer.
3. Form the mixture into 12 golf ball sized meatballs. Roll each meatball into a longer, thinner torpedo shape, flattened slightly.
4. Grill for about 7 minutes, flipping halfway through. Alternately, bake in a 450 degree oven for about 7 minutes.
these look good
Could have used a rest day but this wod looked too good to pass up.
Pre-WU: 101 Unbroken Double Unders PR!!
A- WU- For Time: 200M Run/20 Burpees/15 Plyo Push Ups/10 Wide Push Ups/5 Diamond Push Ups/20 WallBall (20/14)/250M Row: 6:56 Rx
B- Power Jerk (slightly wider grip)- 1 @ 135/155/175/195 + 3 EMOM for 5 mins @ 155 (shoulder was bothering me so did last 2 rds @ 135)
C- Kipping HSPU- 5/5/5/5/5
D- 6 Minute AMRAP of: 3 WallWalk/9 Chin Up/27 Double Unders: 2 + 3 + 9 Rx
Good work Tom! I hope to get to that 100 someday soon as well…I got 34 yesterday and I almost cried!
YES TOM! 100+ DU’s unbroken! That didn’t take long!
Were you using my rope again 😉
Good thing you didn’t take. That rest day. Great job on that pr. That’s beast mode.
Haha thanks everyone!! That’s awesome Tina you’ll be there in no time. Sick PR Cory, that’s a lot of weight behind the head.
6 Minutes of Shoulder/Pec/Lat Mobility
A- WU- For Time: 200M Run/20 Burpees/15 Plyo Push Ups/10 Wide Push Ups/5 Diamond Push Ups/20 WallBall (20/14)/250M Row (9 Minute Cap)7 minutes I think
B- Power Jerk (slightly wider grip)- 10 Minutes To A Heavy Single + 3 EMOM @80% of Above for 5 Minutes 135/155/175/195/205/215F worked @ 165 for the EMOM
C- Kipping HSPU- 5/5/5/5/5/5; 30-45 Seconds Rest Between Efforts (smooth reps/hips only/vertical shins/feet at chest as head touches ground) unbroken for first 4 rounds then had to break them up
D- 6 Minute AMRAP of: 3 WallWalk/9 Chin Up/27 Double Unders- 2 full rounds. had a hard time finding rhythm with the DU’s
A lot of shoulder work today feeling good , Good work on the PR Tom
To all on the nutrition challenge finding it hard to eat out..you’re not alone. It is difficult, but I found some menus that I think can be navigated and adjusted to our needs with some simple modifications. They are not the cheapest places, but think of it as a special treat when you do go. So far, I have found these. Share yours if you have them. And remember the important questions to ask- what kind of oils they cook in if meat/fish is not grilled. Most restaurants use butter and canola oil- so ALWAYS ask! You don’t want to lose points over fat used!
The Pines
Palo Santo
Benchmark
Oly WOD 4/15/13
Warm Up – 2 500m Row – 2:13/2:13.2
+6 min AMRAP of 15 WB/10 Burpees/ 5 diamond push ups – 2+15+8
Behind the head jerk singles – 75/85/95/100/105/110F
Press singles – 45/55/65/70/75/80F
Had to run out after that 🙁
500m row @ 85% – 1:42
6min AMRAP: 15 Wall Ball / 10 Burpees / 5 Diamond PU – 3rds + 15
Behind Neck Jerk – 95/135/165/185/205/215(PR)/220(f)
Press – 4 x 135#
8min AMRAP: 3 Curtis P / 3 32″ Box Jumps – 6rds + 1
11am WOD
A- WU- For Time: 200M Run/20 Burpees/15 Plyo Push Ups/10 Wide Push Ups/5 Diamond Push Ups/20 WallBall (20/14)/250M Row 6:44
B- Power Jerk (slightly wider grip)- 10 Minutes To A Heavy Single -115#
+ 3 EMOM @80% of Above for 5 Minutes worked at 92# Clean & Jerk
C- Kipping HSPU- 5/5/5/5/5/5; 30-45 Seconds Rest Between Efforts (smooth reps/hips only/vertical shins/feet at chest as head touches ground) Did all 6 sets kipping
D- 6 Minute AMRAP of: 3 WallWalk/9 Chin Up/27 Double Unders 3+1 (And I did all my DU’s-yay!)
5pm Oly Lifting- sometimes you gotta double WOD
WU- 500m row
6 min AMRAP- 15 ball slams (15#)/10 burped/5 diamond push ups- 3 rounds+15+10+3
Behind the head jerk- 12 min to 1RM 120#(PR)
Shoulder press- 8 min to 1RM 85# (PR)
9 min AMRAP
3 Curtis P’s (65#)
3 box jumps (24″)
8+3
Feel great and this nutrition thing ain’t slowin’ this girl down. I had a little moment today and my intention is/was never to offend anyone with the amount of weight they can or cannot lift- I think it’s amazing for people to just make it to the box when you can, put in the effort and get the work done- gains come in time and everyone has theirs!
Roasted Cornish game Hens
3 Cornish hens 11/2 lbs
1/2 cup unsweetened applesauce
2 teaspoons lemon juice
1/4 teaspoon rubbed sage
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/4 teaspoon garlic powder
Preheat oven to 350 . Remove skin from hens and cut hens in half length wise. Place in shallow glass roasting pan lightly coated with olive oil. Combine the applesauce and remaining ingredients. Brush half over the hens, set aside the remaining mixture. Bake for 30 minutes. baste the hens with the reserved applesauce mixture, and bake for 15 to 30 minutes longer or until done. Enjoy.
A- WU- 500m row=1:58.9/1:45 + 6 Min AMRAP of:15 wallball/10 burpee/5 diamond push up=3 +2
B- BTN Jerk- WU- 5@45/95/3@135 WS- 1@165/185/205F/205/220F (locked and dropped then ran out of time)
C- Press- WU- 5@45/2@95 WS- 1@115/125/135f/135f
D- Pendlay Row- 8/8/8/8 @165
E- GHD/D.B. Prone Rear Delt Raise- 15/15/15/15 @ 15×2
F- Max Reps in 1 min push press@95= rd1 20/rd2 19/rd3 21
G- Max Reps in 1 min renegade row @ 45×2= rd1 20/rd2 20/rd3 21 each