WOD 4/20/14
8 Minutes of Hip/Back Mobility
A- WU- Tabata- Ball Slam (20/15)
B- Stone To Shoulder– 10 Minutes To A Challenging Triple
C- 12 Minute AMRAP of: 7 Stone To Shoulder (125/75)/7 Burpee Box Jump Over (24/20″)
D- Run 1 Mile @ 70-90% RPE or Row 2K @28 SPM (damper setting @3)
*E- L-Hang– Accumulate 90 Second Hold
*= If Time Permits
I dont care that the picture doest fix the box right. I still like the photo!!
😛
Get it Coca
Nutrition Challenge Recipe
adapted from tastebetterfromscratch.com
Coconut Chicken Curry (aka the easiest thing ever to make and I’m the least precise cook ever)
You will need:
Slow Cooker
2-3 chicken breasts
Curry powder (3-4 good shakes)
1 can of Coconut milk
1 can of diced tomatoes (just make sure there isnt anything else added to it – I like Muir Organics one)
2 diced peppers (make it pretty with different colors)
1 chopped onion
3 cloves chopped garlic
ginger (fresh grated or powder works)
salt/pepper to taste
red pepper flakes if you like it spicy
Put the chicken breasts at the bottom of the slow cooker. Dump everything else on top! Cook on low for 6 hours. Around 5 hours you can use a wood spoon or spatula to shred the chicken, it should easily fall apart by then.
Serve on top of zucchini noodles or cauliflower “rice” if you’re feeling fancy.
Comp team
WU – Tabata Ball Slam 20# – 91 Reps
-15min to find a heavy triple front squat: 305#
– 10min to warm up Snatch
– Snatch ladder WOD
EMOM 20 Double Unders followed by 135# Snatch. Add 10# ever minute after.
Made it up to 205# and failed but was able to get 195# (PR)
– Cardio WOD
Row 500m / Run 400m
Row 500m / Run 400m
Row 500m / Run 200m
Time – 10:15
Beast mode son. I wish I would’ve stayed. Excellent work.
Next Sunday Patrick (Patty) will be competing in a strong man competition at Crossfit Bell in Queens. Tina and I are driving there and have 3 spots available to anyone who needs a ride. We’re looking g to leave from the gym around 9:30 – 10:00am
Let’s all go out and support our boy and show love the 718 way!
love the support for Patty, hope we can get a good crowd going
I will be heading out there after my last class.
Here is the info:
http://crossfitbell.com/events/competitions/strong-like-beast-2014/
A- WU- Tabata- Ball Slam (15) – 81
B- Stone To Shoulder- 10 Minutes To A Challenging Triple — never did these before — they’re interesting — 75
C- 12 Minute AMRAP of: 7 Stone To Shoulder (125/75)/7 Burpee Box Jump Over (24/20″)
worked with the 45# stone — 5 +7
D- Run 1 Mile- 10:43
Late Post:
A) Tabata – Ball Slam @20 – 101
B) Stone To Shoulder 3rep: 45/75/95/120/145(1)
C) 12 Minute AMRAP of: 7 Stone To Shoulder @95/7 Burpee Box Jump Over (24″) – 5+…
D) Run 1 Mile – 6:37