6 Rounds + 7
(I believe. I have a hard time counting rounds with out a notepad next to me)
Turned 31 today and had to use the 31″ box for the metcon (;
20 Minute AMRAP
10 Wall Balls @ 20#
10 Box Jumps @ 31″
10 Deadlifts @ 225#
10 Burpees @ hell
Delicata is the name of that squash that Courtney brought in.
Here is a great recipe (Paleo – I believe, but at least Primal) for a nice breakfast (but you do need a source of protein on the side – like two hard boiled eggs)
Creamy Coconut Squash (time in the kitchen = 20 minutes)
Ingredients:
1/2 butternut squash (or substitute whole delicata squash)
1 1/2 cups coconut milk
1/4 tsp cinnamon
1/4 cup pecans or other nuts
Scoop out seeds and pulp of squash and peel outside with vegetable peeler. Cut squash into small chunks and nuke it in the microwave until soft (6 minutes)
Put squash in food processor and blend until smooth. While blade is running add coconut milk and cinnamon.
Serve warm in a bowl, garnish with nuts and a little butter or extra coconut milk.
So I was going through my workout journal, which is always fun, and I found that one of my first wods ever was 3 RFT of 10 deadlift @ 205 and 50 DUs. Which I thought was interesting because a couple of weeks ago we did 5 RFT of the same thing, but at 245#. These were my times:
March 29th, 2010
3 RFT of 10 deadlifts 205# and 50 DUs
Total: 21:17
August 29th, 2011
FIVE RFT of
10 deadlift 245#
50 DUs
10:59, all DUs unbroken.
That’s why we keep track of everything. 2 extra rounds, 40 extra pounds, and HALF the time of my first attempt. Anyway, I just thought that was interesting, and for all you newcomers to CrossFit, you’ll be seeing these gains very fast. So keep track of everything!
Coach Dan
Kurt-glad you can do something with the squash, I would have been lost.
Today’s workout is pretty much my ideal, event though I’m not quite to the level of some of you. Wall balls and deadlifts are my top 5 fav things. 5 rounds (115lb deadlift for 4 rounds, 105lb for 1).
AND I did 10 minutes of double-unders to start b/c Iz made me promise that I would be able to do 50 unbroken by Nov 1st.
Who’s up for an 8 am weekend class? I know it would help my marriage.
TOUGH one today. Big thanks to Gillian and Ryan and Rosie and everyone that stayed after class to push me through the wod.
WU – 6 min AMRAP of:
KB squat cleans (16kg/arm)
pullups
Total: 5 rounds
WOD
20 min AMRAP of:
wallball
box jump (scaled up to 24″)
deadlift (scaled up to 225#)
burpees (ouch)
Total: 5 rounds + 10 + 10 + 10
And then I almost met pukie for the first time. But didn’t. We have still never met.
And now for some milk!
Coach Dan
Good times at the Sweat-Fest 2011!
7 Minute AMRAP
7 MB Cleans @ 20#
3 MU
6 Rounds + 7
(I believe. I have a hard time counting rounds with out a notepad next to me)
Turned 31 today and had to use the 31″ box for the metcon (;
20 Minute AMRAP
10 Wall Balls @ 20#
10 Box Jumps @ 31″
10 Deadlifts @ 225#
10 Burpees @ hell
4 Round + 10 + 10 + 5
Fun day! Now off to work.
Delicata is the name of that squash that Courtney brought in.
Here is a great recipe (Paleo – I believe, but at least Primal) for a nice breakfast (but you do need a source of protein on the side – like two hard boiled eggs)
Creamy Coconut Squash
(time in the kitchen = 20 minutes)
Ingredients:
1/2 butternut squash (or substitute whole delicata squash)
1 1/2 cups coconut milk
1/4 tsp cinnamon
1/4 cup pecans or other nuts
Scoop out seeds and pulp of squash and peel outside with vegetable peeler. Cut squash into small chunks and nuke it in the microwave until soft (6 minutes)
Put squash in food processor and blend until smooth. While blade is running add coconut milk and cinnamon.
Serve warm in a bowl, garnish with nuts and a little butter or extra coconut milk.
So I was going through my workout journal, which is always fun, and I found that one of my first wods ever was 3 RFT of 10 deadlift @ 205 and 50 DUs. Which I thought was interesting because a couple of weeks ago we did 5 RFT of the same thing, but at 245#. These were my times:
March 29th, 2010
3 RFT of 10 deadlifts 205# and 50 DUs
Total: 21:17
August 29th, 2011
FIVE RFT of
10 deadlift 245#
50 DUs
10:59, all DUs unbroken.
That’s why we keep track of everything. 2 extra rounds, 40 extra pounds, and HALF the time of my first attempt. Anyway, I just thought that was interesting, and for all you newcomers to CrossFit, you’ll be seeing these gains very fast. So keep track of everything!
Coach Dan
Kurt-glad you can do something with the squash, I would have been lost.
Today’s workout is pretty much my ideal, event though I’m not quite to the level of some of you. Wall balls and deadlifts are my top 5 fav things. 5 rounds (115lb deadlift for 4 rounds, 105lb for 1).
AND I did 10 minutes of double-unders to start b/c Iz made me promise that I would be able to do 50 unbroken by Nov 1st.
Warmup: 7 min of: 7 MB cleans/7 pullups (blue band) = forget how many rounds
20 min AMRAP:
10 wallball (used 14lb ball)
10 box jump (18 inch)
10 deads (105lb)
10 burpees
Total: 5 rounds + 10 wallballs
Then while waiting for my friend experiencing her free class I did ANNIE = 8:33
http://www.wellandgoodnyc.com/2011/09/21/self-defense-classes-introduce-new-york-women-to-martial-arts/
Weekend 8am! The new prime time. Get on board. I’ll up to 3 days/week package.