WOD 4.7.15 Tuesday

Warmup Skill: Snatch Progressions w/Bar or Dowel– Drills:

  • 10 Overhead Squat
  • 10 Snatch Balance
  • 10 S.O.T.S Press

A. Snatch:

  • 3-2-2-1-1-1-1-1

Must be a “Squat Snatch” unless incapable of overhead squatting then, power snatch is acceptable
Rest as needed between sets, goal is to progress through weight and find a 1 Rep Max. 20 minute time cap.

B. EMOM 10

  • ODD = 5 or 6 Power Snatches (95/65#) (ADV=115/75#) Pick weight to go unbroken w/ perfect form!!!
  • EVEN = Max Burpees

SCORE= number of total burpees completed in 10 minutes.

C. Cool down

  • 5 minutes: walk/ jog /run /bike/ or row
  • Then, foam roll/ smash tight muscles
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WOD 3.23.15 Monday

Warmup

  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. 5 Rounds – superset

  • 5 Back Squat
  • 15 pushups

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Grip Deadlift (protect your lower back!)
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)
B. 5 RFT
  • 200m Run
  • 35 Double unders

WOD 2.27.15 CrossFit Open : 15.1

Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

WOD 2.13.15 Friday + Valentine Paleo Recipe

Warmup

  • Run 800m- (to Maple)
  • Agile 8
  • Burgener Warmup

A. Beginner: Snatch Technique @ 50-60% of 1 RM

  • 5 sets of 5 reps: Snatch Deadlift
  • 7 sets of 3 reps: Snatch High-Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • 1 hip + 1 above knee + 1 below knee

A. Advanced: Snatch

  • 3×3 at 60%
  • 3×2 at 70%
  • 2×1 at 75%
  • 2×1 at 80%
  • 3×1 at 85%
  • 2×1 at 90%

B. Clean and Jerk

  • Work up to a heavy single

C. Conditioning- 4 RFT:

  • 10 OHS (135/95)(95/65)
  • 50 Double Unders (150 singles)
  • 10 Deadlift (225/155)(185/135)
  • 50 Double unders (150 singles)

D. Walk/ Jog 400m

 


 

https://i2.wp.com/againstallgrain.com/wp-content/uploads/2012/02/IMG_01901-1024x682.jpg

Vegan Chocolate Coconut Pudding Pie

AUTHOR: Danielle Walker – AgainstAllGrain.com

SERVES: 2 individual pies

Ingredients:

  • 1 Half Recipe for Honey Graham Cracker Crust (grain-free)
  • 1 large banana
  • 1 ripe avocado
  • 3 tablespoons raw cacao powder
  • 3 tablespoons unsweetened cocoa powder
  • 4 tablespoons maple syrup (or liquid sweetener of your choice)
  • 3 tablespoons non-dairy milk (I used almond milk)
  • ¼ teaspoon pure vanilla extract
  • 2 tablespoons shredded coconut, unsweetened
  • 1 can coconut milk (for the coconut whipped cream)

Instructions:

  1. Pre-bake the pie crust at 350 degrees for 6-8 minutes, until golden brown. Set aside until it is completely cool.
  2. Combine all of the ingredients, except the shredded coconut, in a food processor and blend until smooth and creamy.
  3. Stir in the shredded coconut by hand, then pour the pudding into the chilled pie crust. Cover with plastic wrap and refrigerate overnight.
  4. Top with whipped coconut cream and serve cold!

To Make the Coconut Whipped Cream

  1. Place the can of coconut milk, or 2 cups fresh, in the refrigerator overnight. Chill a glass or metal bowl in the freezer along with your beaters for at least 30 minutes.
  2. Carefully remove the coconut milk from the fridge so you don’t disturb the separation. Scoop off the cream that has risen to the top and place in chilled bowl.
  3. Beat on high until peaks form. Drizzle a teaspoon of honey in while the beaters are still going.

*I find that a handheld mixer works better than my stand mixer. You can use a stand mixer, it just takes longer and doesn’t get as stiff.

URL to article: http://againstallgrain.com/2012/02/10/vegan-chocolate-coconut-pudding-pie/

 

 

WOD 1.19.15 Monday

Warmup

  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. Deadlift

  • Find your 5RM

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Deadlift
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)

C. AMRAP 7  ladder up by 3’s*

  • Front Squat (115/80)
  • Box Jump (24/20)

*complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

 

WOD 1.5.15 Monday

Warmup

  • Jump rope- 4 mins (variations: Wide Feet/ boxer skip/ high knees/ 1-foot/ jumping jack/ scissors)
  • Agile 8
  • Burgener warmup

A. Snatch from low hang

  • 1-1-1-1-1

B. Power Clean + Jerk

  • 1-1-1-1-1

C. Back Squat, across

  • 5-5-5

D. “The Admiral”– 3 RFT

  • 20 Burpee Pull-ups  (Beginners can split/partition Burpees and Pull-ups)
  • 20 Front Squats, 155/105
  • 20 Box Jumps, 24/20″