WOD 4.16.15 Thursday

A. Double unders

  • MAX Reps in 2 mins

B. Pullup work

Beginners: (if you’ve got 0 strict pullups)

Goal: 1 strict pull-up with. No kip.

  • EMOM5: 4-5 banded pull-up. If you can go over 5 reps scale up to a more difficult band.
  • 3 sets of a max hang from a pull bar with 1 minute rest.
  • 5×5  Reverse row sit back

 

Beg/Int: (1 strict pull-up any day of the week)

Goal: 5 strict pull-ups in a row with. No kip.

  • EMOM 5: 1-3 strict pull-ups
  • Accumulate 20 hollow rocks
  • Kipping pull-up practice

Int: (Set of 5 strict pull-ups any day of the week)

Goal: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to string together a few
butterfly pull-ups.

  • 4 sets max strict pull ups. Rest 3 minutes between sets.
  • Butterfly pull-up practice

C. EMOM 8

  • Even: 8 Alternating Pistols + 6-8 Burpees
  • Odd: 8 Toes to Bar + 8 MB Sit Ups

D.  10 Mins (optional)

  • Handstand work

 

 

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WOD 4.2.15 Thursday

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. Dead Lift (15-20 mins)

  • Test: 1RM

B. “Annie”: 50-40-30-20-10 Reps for Time:

  • Double Unders (4x singles)
  • Ab Mat Sit-ups

C. AMRAP 10

  • 10 Ring Dip
  • 10 Pullups
  • 10 Empty Bar Squat Jumps

WOD 12.3.14 Wednesday

4bdea-im-training-for-a-marathona-netflix-marathon-ecard

Warmup: Foam Roll

  • Run
  • Agile 8
  • 10 hip bridge
  • 20 lateral tube walk each direction
  • 10 walking lunges/ leg
  • 10 Good Mornings

A. Deadlift

  • 5-5-5-5-5

B. For Time:

  • 5o Double unders (200 singles) + 25 Wall Ball
  • 40 Double unders (160 singles) + 20 Wall Ball
  • 3o Double unders (120 singles) + 15 Wall Ball
  • 20 Double unders (80 singles) + 10 Wall Ball
  • 10 Double unders (40 singles) + 5 Wall Ball

Rest 2 mins EXACTLY, then:

  • 25 V-ups+ 10 Ring dips
  • 20 V-ups +8 Ring dips
  • 15 V-ups + 6 Ring dips
  • 10 V-ups + 4 Ring dips
  • 5 V-ups + 2 Ring dips

C. Cool Down 30s each

  • Up/Down dog
  • LaX ball smash shoulders (Ant. + Post.)
  • Peanut ball- low back
  • Happy baby

WOD 11.17.14 Monday

Warm-up

  • Calf and ankle mobility
  • 20 Scapular Push-ups
  • banded shoulder stretch
  • 2 minutes Double/Triple under practice
  • 5 Inchworms
  • 10 Groiners
  • 15 V-ups
  • 20 Jumping Lunges

A. 3 RFT  (35 min cap)

  • 20 Grasshoppers (l/r equals one rep)
  • 200 meter DB/KB Suitcase carry (50/35#)
  • 40 Double Unders or 80 Single Unders
  • 10 Hang Power Cleans (135/95#) (95/55#)
  • 20 Pushups
  • 20 Walking Lunges with DB/KB
  • 90s Row or 90s Airdyne sprint

B. Mobility

  • 45s/side Pigeon stretch,
  • 2 min Straddle stretch
  • 45s/side Calf stretch

WOD8.4.14 Monday + Pork Loin Recipe

A. Hang Power Clean

  • Work to a 3rm

B. Deadlift

  • 5@75%
  • 3@85%
  • 1xMax Reps @95%
  • rest as needed

C. 3X

  • 10 Bent Row – heaviest possible, rest 60 sec.
  • 10 Partner GHR

D. Princess: 5 rounds

  • Double unders 50-40-30-20-10x (scaled: x4)
  • Handstand push-ups 10-8-6-4-2x

 

Stuffed Pork Tenderloin with Fresh Tomato Sauce Wrapped in BACON!

 


 

 

 

 

 

Ingredients

  • 2 pork loins (about 4 lbs.), trimmed (they come packaged together)
  • 1 4-oz. log fresh goat cheese
  • 1 jar of sun-dried tomatoes in EVOO, chopped
  • 4 Tbs. minced basil
  • salt and freshly ground pepper, to taste
  • 1 package bacon for wrapping
  • 3 tablespoons fresh rosemary, minced
  • 2 tablespoon minced garlic
  • 1/2 tsp. each salt and freshly ground pepper
  • 1 tablespoon olive oil
  • Fresh Tomato Sauce
  • rosemary sprigs for garnish

Instructions

Prepare Fresh Tomato Sauce (recipe follows). While Tomato Sauce is cooking, prepare pork loins.

Preheat oven to 400ºF. Mix together goat cheese, sun-dried tomatoes, and basil. Cut each pork loin in half lengthwise, to, but not through one edge. Open the tenderloin like a book and spread half of the goat cheese mixture along the inside of each loin. Season with salt and pepper.

With a mortar and pestle, make a coarse paste of the minced rosemary, garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Spread over all sides of both pork loins. Wrap bacon around loins. Tie loins with unwaxed string and allow to stand at room temperature for 30 minutes.

Heat large oven-proof sauté pan over moderately-high heat. Add olive oil and heat. Sear pork loins on all sides and transfer pan to preheated oven. Roast 15 minutes for medium doneness. Remove from oven and cover pan with foil. Allow meat to rest 5 minutes before slicing.

Slice loins about 1/2-inch thick and serve with Fresh Tomato Sauce strewn across the slices. Garnish with a few rosemary sprigs.


Fresh Tomato Sauce

  • 1 3/4-lbs Roma tomatoes (see note below)
  • 1 teaspoon olive oil
  • 1/2 cup onion, diced
  • 1 clove garlic, minced
  • 1/2 cup tomato paste
  • 2 cups chicken or vegetable stock (or more as needed)
  • 2 tablespoons fresh basil, chopped
  • salt and freshly ground black pepper, to taste

Instructions

Peel, seed and chop tomatoes.

In large sauté pan that can be fitted with a lid, heat oil. Adjust temperature to medium heat, and add onions and garlic. Cover and sweat until soft, about 5 to 7 minutes. Add tomatoes and tomato paste; pincé. Add 1 cup of stock, stir, and cover pan. Simmer, stirring occasionally until sauce is thick, about 45 minutes. (If sauce appears too thick during cooking time, add a little more stock to obtain desired consistency.) Add basil and season with salt and pepper.

Note: If tomatoes are out of season, which would be any time of the year except late summer and early fall, you can improve the flavor by roasting them if desired. Cut the tomatoes in half lengthwise, seed them, and place them cut-side up on a baking sheet. Roast in a 325º oven for about 30 minutes. Remove skins and continue with the recipe.

Servings: 6 to 8

WOD 5.16.14 Friday

A. Back squat (75%of 1 RM)

  • 5-5-5-5-5

B. AMRAP 10

  • 10 Back squats (use 60% of weight used in part A)
  • 10 Tire Sit-ups or v-ups
  • 10 Pull ups

C. Ladder *Work up to the highest minute you can— Score the minute you completed + reps of the failed attempt

Minute 1 =

  • 1 T2B
  • 1 Burpee

Minute 2 =

  • 2 T2B
  • 2 Burpees, ETC…

 

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