Tuesday July 27th, 9:30am

WOD:

Max metres in 45 minutes on the erg
8375m

RX was 10k run, still no running - Morton's Neuroma

Crossfit Total, Monday July 26th, 6:45pm

Crossfit Total

Back Squat
130 - 140 - 145f

Shoulder Press
70f - 70 - 72.5f

Deadlift
190 - 195 - 200

Total
410

Compare to 12 April 2010

Satay Prawn with Almond Sauce and Yam Fries

Satay Prawn with Almond Sauce

Paste
1/4 Cup fresh ginger, shredded (I used and inch cube)
1/4 Cup shallots (I used one small shallot)
4 garlic cloves
1 serrano chili pepper, sliced, stem removed (I used chilli powder)
1/3 Cup olive oil

18 prawns, shelled and deveined
1/2 tsp kosher salt
1/4 tsp cayenne pepper

1.25 Cups coconut milk
1/2 Cup almond butter
2 TB lime juice (I used lemon juice, it was on hand)
1 TB fish sauce
1/4 tsp fresh ground black pepper (left this ous)

In a food processor (or old school with a mortar and pestle) blend together the ginger, shallots, garlic, and chili pepper, adding the oil slowly to create a paste. Set aside half the paste in a saucepan. Put the other half in a container or plastic bag with the prawns, salt, and cayenne pepper. Seal it tight, mush it around to coat thoroughly, then refrigerate for 1 hour.

Heat the saucepan with the other half of the paste to med-high on the stove. Cook for 3-4 mins, stirring often. Add the remaining ingredients, whisk until smooth, and simmer until it reaches a creamy consistency (2-3 mins).

Pan fry the prawns. Serve with the warm sauce.

Yam Fries

Two egg whites
1/3 cup coconut milk
1/4 olive oil
Road garlic powder
Cayenne pepper

Beat the above in a large bowl.

Shoestring the yams, and toss through the liquid until coated. Drain. Cook on wire rack 15 - 20 minutes at 425F.

Oops, should have taken photos, this was delicious! Day 4 paleo.

Friday July 23, 5:30pm

Day 3 of paleo.

Strength:
3 x 6 weighted good mornings
65, 75, 85lb

These felt awkward, first time doing these with weight, and I thought my form was really off, but Jesse assured me it was solid, and that I should add more weight.

WOD:
In 2 teams, (with CGB)
one team rows for calories while
other team does 200m sled pull (75/55), out forward, back backwards
then switch.
2 rounds

Our average calories were 104. We went up again Heather and Nils, and our row calories put us directly in the middle of the standings.

Also, did 2 x 4 pullups on purple band, and a few ring dips on the black band. Snapped my stomach real good trying to get into that one. Ow.

Wednesday July 21, 7:45pm

Barbara
5 rounds
20 pullups (green band)
30 pushups (knees)
40 situps
50 squats
rest 3 minutes

time: 43:something, not including rest time.

I feel worked. Back is sore from yesterday's deads, but in a good way. 1.5BW deadlift, here I come!

Cabbage Salsa recipe to try

Cabbage Salsa

Ingredients:

- 1/2 head of cabbage (recommended green)
- 1/2 red onion
- 1 jalapeno
- 1 to 2 tsp cumin
- sprinkle of sea salt, both fine and course
- lime
- 1 and 1/2 Tbs olive oil (more if wished)
- cilantro (recommended fresh)

Tuesday July 20th, 7am

Strength:
Deadlift
3 - 3 - 3
165 185 -

New 3rm, 1rm and first DL above body weight

WOD:
12 min AMRAP:
200m sprint
21 non flailing double unders
12 perfect box jumps, 20"

Cracked the poopy-pants and only finished 2 & 1/3. Lame.

Monday July 19 6:45

WOD:

3 rounds for weight

1 shoulder press
3 push press
5 push jerk

52.5lb, 62.5lb, 70lb

New 1RM shoulder press, new 3RM push press (no previous, but this felt semi-close), new 5RM push jerk (no previous, think I could go for more).

Friday July 16th, 7am

WOD:
AMRepsAP in 20min
with a partner, run 400m then max reps bench press (min. 75/45)

I did 55lb, Nick did 95lb, and we completed 4 rounds as follows:
23, 20, 16, 15 = 74 x 55 = 4070
Nick's total: 51 x 95 = 4845

Team total: 8915lb

Wednesday July 14, 9:30am

Skills:
Cleans

WOD:
3 x 3 min AMRAP, 1 min rest between rounds
3 cleans
6 thrusters
9 back squat
@ 65lb, as RX

1 2/3, 1 1/3, 1 1/3 = 4 1/3

Ugh, thruster are hard. All of these hurt my wrists. I was so disheartened when I forgot to keep the bar on my shoulders from the 3rd clean in the 2nd round, and had to pick it up again for thrusters. Thruster are hard.

Got my 5 warmup pullups on purple, 2, 2, 1.

Tuesday July 13th, 7am

WOD:
Death by 10m
Run 10m in the first minute, 2 x 10m in the second minute, 3 x 10m in the third... repeat until failure.

Completed round 14 (made 13 x 10m in the 15th round)

Monday July 12 6:45

WOD:
KB Breathing Ladder
30 minutes
18 rounds (17 full rounds, + 7 swings in the last 30 seconds, couldn't make it!)

Also, did 5 pullups on the purple band, 2,1,1,1 and 5 consecutive ring dips on the purple band. I also did a short hang on the bar, since my grip strength was my point of failure on the kipping pullups. Want to work on my grip also.

Noticed that my wrists felt quite clunky on the KB swings, and dropped my weight down from 16 to 12 after I dropped one. Mostly felt it on the downswing.

Have been doing 5 pushups nightly in support of my full pushup, set of 15 - 20 goal. Working on lowering slowly and core stability, since my midsection is still bendy on the way up (think "the worm").

Goals

Pushups, set of 15-20 full pushups, 6 weeks (August 21)
Pullups, on black or no band, 3 months (October 7th)
Ring dips, 4 months (November 7th)
1.5 BWT deadlift, 4 5 months @ BWT (around 170)
(November December 7th)

Friday July 9th, 7am

Strength:
Bench press at 60% of 1RM
3 x 3 narrow
3 x 3 regular
3 x 3 wide
55lb

Skills:
Tyre flipping

WOD:
Tire flip races
I paired up with Kat, and won the first heat, flipping the lighter of the two tires. On the second heat, I moved with more urgency and flipped the heavier damn tire, and won. I would like to say I flipped it as fast as I could, but I know if someone was breathing down my neck, I would have been moving faster still! Maybe I need to pretend someone is hot on my heels!

For my rest day yesterday, I rode Half Nelson with Rob & Tina, and had a blast!

Wednesday July 7th, 9:30am

WOD:
Christine
3 rds:
500m row
12 deadlift, 95lb (RX:bodyweight)
21 box jumps, 24"

16:32

Tuesday 6th July, 5:30pm

WOD:
Sprints
3 x 500m row
1:57.1 @ 5.5 damper (PR by 0.7 sec)
2:03.4 @ 5.5 damper
1:58.4 @ 7 damper

Gymnastics practise
3 x 3 ring dips
some handstand attempts, but couldn't stay up, tired, worn out and breaking down. Miserable about my slow time from yesterday.

Here are some quotes to cheer up today, and I've decided it's Lance Armstrong quote day:

"What ever your 100% looks like, give it."

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"

"Knowledge is power, community is strength and positive attitude is everything"

"I figure the faster I pedal, the faster I can retire."


Ha.

Monday 5th July, 6:45

Strength:
Shoulder press
1 - 1 - 1
63(pr) 68(f) 65(PR)

WOD:
GI Jane
100 burpee pullups

Done as:
10 rounds of 10 pullups (green band) & 10 burpees (knees & knuckles)

31:15

Compare to last time (75 burpee step ups in 22:32), I am mostly satified with my effort. Kept moving fairly well through the burpees, slowed down a lot through the pullups. My grip was failing.

It sucked when my palm ripped and bled on pullup 98.

It was awesome when, after the workout, I realised I was on the leaderboard for Jerk! Also awesome, I completed 3 pullups with the purple band in my warmup!

Wednesday 30th June 9:30am

WOD
A) Sumo deadlift - banded
1 - 1 - 1 - 1 - 1 - 1
30 sec between reps
@ 50% max DL, with black bands
95lb

Felt good, not too heavy. Would like to try with the purple band (guys RX). Jesse explained that sumo deads work more in the hamstring and legs vs regular deadlift working the back; ie limiting factor on each is different.

B) 30 box jumps, 24"
1:57

Did the first 14 in a row, had a good rhythm, then hit a wall and slowed down somewhat.

Tuesday June 29th 4:30pm

Team WOD
RX for group of 5:
300 pullups
400 pushups
500 situps
600 squats
One person must be working wearing a 20lb vest at all times

Our group of 3 (Heather Beatty, Ali & myself) had to complete 180 pullups, 240 pushups, 300 situps and 360 squats; time was 22:07 (I think).

I did 144 squats, 45 pullups, 65 or 75 pushups and 85 situps (approx on all but squats). All squats and some situps with weight vest. I used the green band for pullups and pushups were on knees and knuckles (sprained wrist).

Friday June 25th

WOD:
1200m row (RX: 1100m run)
10 rounds of:
5 clapping push ups on parralettes (RX: full clapping pushups)
10 pullups (green)
15 double unders
1200m row (RX: 1100m run)

DNF at end of 8th round @ 48:47 I think. Had to go to a meeting at work. Came back and snuck into the 9:30 class to finish off the WOD. Yeah!

Wednesday June 23rd

WOD:
12 x 2 rep box squats, 75lb (rx: 70% 1RM squat = 95lb)

6 x banded power clean @ same weight as yesterday
Well, I did 3 of these, one at 40.5lb and two at 52.5lb. Was difficult, and they were more full cleans than power. Cleaning 95lb afterwards felt fine, not too different to normal, except that I don't think I needed to squat very deep.

Tuesday June 22 2010

Strength:
Power Clean
1 every minute on the minute, 6 reps
95lbs

WOD:
Michael
3 rounds for time of:
800m run
50 good mornings w/ pvc
50 sit ups

29:47

Monday 21st May 2010

Strength:
Split Jerk yay
1 - 1 - 1
95 105 115

also, 3 unsuccessful attempts at 125.

WOD:
12 minute AMRAP
3 ring dip (purple band)
6 KB swing, 16kg (rx:24kg)
12 OH lunge, 35lb

6 & 1/3 rounds

Friday June 18th

Strength:
Shoulder press
5 - 5 - 5
50 55 60(f. on 5th rep)

WOD:
21-15-9
Row (for calories)
Bench press @ 60% 1rm (55lb)

7:21

Wednesday June 16th

Strength:
12 x 2 reps Box squat @ 65lb

WOD:
10 rounds for time:
10 sit ups
10 good mornings w/ purple band
10 lunges

12:31