WOD 4/24/13
6 Minutes of Back/Hip Mobility
A- WU- NFT of: 200M Farmers Walk (HAP) + 5 Standing Broad Jump/25 Goblet Squats (24/16kg)
B- Stone To Shoulder- 3/3/3/3/3 Max Effort ; 90 Seconds Rest Between Efforts
C- Axel Zercher Squat- 10 Minutes To A Heavy Single
D- 12/9/6 RFT of: Turkish Get Up (20/12kg)/Strict Chin Up/Row Calories
Here is a paleo dessert recipe, this should be eaten in moderation and preferably with a protein.
Paleo Banana Custard (8 servings)
2 cans of full fat coconut milk
3 ripe bananas
cinnamon
Directions:
-Chop the bananas and combine with coconut milk in a pan on the stove.
-Simmer on medium heat, while stirring frequently until the bananas are soft but not mushy.
Take off the stove and pour the contents into a blender. Blend slowly (I used a Pulse feature on my blender and mixed it at intervals) and add cinnamon (as much or little as you want). The mixture should look whipped.
-Pour mixture into a glass baking dish or pour into 8 little glass/dessert cups and refrigerate it for 2-3 hours. You can also freeze for a more thicker consistency.
6am Strength WOD:
A: WU: 2 RFT of: 200M Farmers Walk (HAP) + 5 Knee Jumps +15 Thrusters (95): 7:44 @ 20kg each for farmers walk, and I did front squats instead of thrusters.
B: Axle Power Cleans 3/3/3/3/3 max effort: 75/75/75/105/105; Good Mornings 3/3/3/3/3 max effort: 95/95/95/95/95
C: Axle Zercher Squat: 6 Minutes To A Heavy Double: 125 lbs
D: 5 min AMRAP of 1 TGU + 5 Chin Ups + 15 DU’s (lost count)
Here is a recipe I got from everydaypaleo.com. I’ve now made it twice, and it’s super easy, so I thought it was worth sharing.
Too Easy Chicken Adobo
2 lbs boneless skinless chicken thighs (seasoned lightly on both sides with salt and pepper. You can also use skin on and bone in but you’ll need to up the cooking time by about 10 minutes once the chicken is in the sauce.)
1/4 cup coconut oil
½ medium red onion, diced
3-4 garlic cloves minced
½ cup chicken broth
¼ cup coconut aminos (I bought some off Amazon)
¼ cup apple cider vinegar
Lots of black pepper
1. In a large skillet heat the coconut oil over medium to medium high heat.
2. Once the oil is nice and hot, place the chicken thighs into the oil and brown on both sides (about 3-4 minutes per side).
3. Remove the browned chicken from the pan and set aside.
4. Add to the same pan the onions and saute in the remaining oil until the onions are translucent. Add the garlic and saute for another 30 seconds or just until fragrant.
5. Add the chicken broth, coconut aminos, and apple cider vinegar to the onions and garlic and whisk together well. Bring the sauce to a simmer.
6. Add the chicken back to the sauce, in the pan, turn the heat down to low and cover. Simmer the chicken in the sauce for five minutes, turn the chicken over, cover and cook for another five minutes. Season with plenty of black pepper and serve on its own or on a bed of roasted greens or cauliflower “rice.” (Last night I had it on top of roasted kale, golden beets, and spinach–so good!)
Thanks to the morning crew for letting Cash crash the party today. Great work this morning, see ya Friday!
6am Strength WOD:
A: WU: 2 RFT of: 200M Farmers Walk (HAP) + 5 Knee Jumps +15 Thrusters (95): 7:43 @ 20kg each for farmers walk
B: Axle Power Cleans and good mornings 3/3/3/3/3 max effort: 155×5- 135-5 extra credit 175 axle power cleans
C: Axle Zercher Squat: 6 Minutes To A Heavy Double: 165 nothing too crazy here
D: 5 min AMRAP of 1 TGU + 5 Chin Ups + 15 DU’s 4 rounds
KB Class
A- WU- NFT of: 200M Farmers Walk (44#x2) + 5 Standing Broad Jump/25 Goblet Squats (24#)
B- Turkish Get Up- Max Effort- 35#R/35#L/45#R/45#L Almost but had to bail on the way down
C- Front Squat with KB- 5 roundsx10 15×2/26×2/35×2/35×2/35×2
D- 15/12/9 RFT of: Windmill (R/L) 26#/C2B Pull up/USA KBS (44#) 10 something
Crossfit Parsippany
I will preface this by saying this might have been one of the toughest HERO wods for me…I almost threw up (got all dizzy) and that has never happened to me…somehow I managed to keep going. The Rx weight was 75#, but I did it at 65#. OHS was the toughest movement of all the lifts.
‘Tommy Mack’
2 Rounds:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerk
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squat
23:55
Looks like fun one. Good job staying strong and finishing.
Fun would not be the word I would use to describe that workout- ha!
A- WU- NFT of: 200M Farmers Walk (HAP) + 5 Standing Broad Jump/25 Goblet Squats (24/16kg)
B- Axle Power Clean: 3 @ 75/115/135/165/185 (only got 1 rep at 185)
Good Mornings: 3 @ 115/115/115/115/115
C- Axel Zercher Squat- 1 @ 75/115/165/205/235/255F
D- 12/9/6 RFT of: Pull ups/USA KB Swing (2 Pood): 3:45