Training Day 47

Start and Why.. A great speech about how to sell yourself to other people.

Its not What you believe.. Its Why you believe it!!

Today's WOD:

A1. Push Jerk @ 12X1; 4-6 x 5; rest 150 sec
A2. Weighted Strict Chin Ups @ 21X0; 4-6 x 5; rest 150 sec
B1. Push Press @ 12X1; 4-6 x 4; rest 120 sec
B2. Chest to Bar Kipping Chin Ups - 15 x 4; rest 120 sec
C1. Press @ 12X1; 4-6 x 3; rest 90 sec
C2. Kipping Chin Ups - chin breaks vertical plane - 20 x 3; rest 90 sec

Results:

A1) 155/165/170/175/180# - reps- 6/5/5/4/4 split jerked the last two
A2) 35# for all sets @ 6 reps

B1) 135/135/140/145# - reps- 6/6/5/5
B2) Unbroken for all

C1) 95/105/115# - reps- 6/6/4
C2) Unbroken for first 2 sets, last set 15-5

Rest Day

~26 Days til Sectionals~

Eat This!!

Chicken Cordon Paleo Bleu

Recipe:
3 medium-large, skinless, boneless chicken breasts
ham slices, about 6 thin slices (less that 1 oz. each)
3 cloves garlic
1/4 red bell pepper
1 T fresh flat leaf parsley, chopped
1/2 C almond meal
2 T dried parsley flakes
1 tsp black pepper
pinch Celtic grey sea salt (optional)
paprika
3 T olive oil


Preheat oven to 350 degrees.
Pound chicken breast pretty thin. In a mini food processor, blend garlic, parsley, and about 1/8 C red bell peppers. You could also just finely mince them and mix them together well. Sprinkle chicken breasts with a little black pepper and salt. Then spread the minced mixture over the top. Finally place ham slices on top and put some thinly julienned red pepper slices over the breast. Roll chicken breast up as tightly as possible and secure with tooth pics.
Now dredge rolled chicken breasts in almond meal (mixed with parsley flakes, black pepper, and grey salt). Sprinkle with a little paprika. Heat olive oil to medium heat and brown chicken on all sides. When chicken in browned evenly, place in oven and bake for about 30 minutes.
Serve this on a bed of cauliflower rice along with some sauteed zucchini. Don't forget to remove the tooth pics before dining!!!
Hope you enjoy this Paleo friendly version of Cordon Bleu!!

Training Day 46

~27 Days til Sectionals~

Today's WOD:

A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes - weight must be racked after 5 reps for bench press

B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes - db's must be dropped after 10 lunges

C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes - hands at temples and elbows out for extensions

D. AMRAP Sets of 20 unbroken double unders in 4:00 - you must stop skipping after 20 reps are achieved for DU's

Results:

A) 5
B) 7
C) 7
D) 5 - very hard by the end of this workout.. I missed 4 times.. one miss was on my 2nd set on the 18th rep! Waste of time!

Training Day 44 & 45

On Friday the 12th we had the pleasure of having Heather Keenan visit our gym. Heather is a Crossfit Finalist and an amazing athlete. So we took a day away from OPT's training to do a fun WOD.

I started with some Power Snatch work for about 10 - 15 minutes and ended up going to 160#, which is a PR but felt very easy!!

The WOD:
21/42, 15/30, 9/18 reps of:
Kettle Bell Swings (2 pood/78#) and Double Unders

My time for this workout was 6:12. I believe Heather killed it and got me by like 3 mins at a lighter weight for the KBS!! Very Inspiring!

As for Today 2/13 I went back to OPT's training and did the following WOD

3 Rounds for Time:
50 Dumbbell DeadLifts @ 55#/hand
Row 1K
50 Knees to Elbows

My total time was 34:20 and row times/round were 4:01/ 4:05/ 4:07

After about 5 - 10 minutes of rest I did some Heavy Barbell Deadlifts
3x3x3x2x2x1x1x1 reps at the following weight
275/285/295/305/315/325/335/345 - Felt good at all weights.. lots of room for a 1 rep max. Seeing alot of improvement in my overall strength and Olympic Lifts!

Training Day 43

Countdown to Sectionals: 31 Days

Here is an great piece on Hydration!! A Must Watch!
"Hydration" with CrossFit Endurance, by CrossFit Again Faster - video (wmv)-(mov)

Today's WOD:

A1) Power Snatch @ 11X1 2.2.2reps x 5; rest 120 seconds
A2) Close Grip Bench Press @ 30X0 4.4reps x 5; rest 120 seconds
(2.2.2 means you do 2 reps at a weight, drop 10% of the weight do another 2 reps, drop 10% of the weight and do the last 2 reps only resting to change the weight. Each Set the starting weight is 10% less than the starting weight of the previous set! Same idea for the 4.4 bench press)

+

5 Sets:
25 Unbroken Box Jumps - 20" box
Row Sprint 200 meters @ 100% effort
rest 2 minutes

Results:

A1) 135#-130#-125#/ 130#-125#-120#/ 125#-120#115#/ 120#-115#-110#/ 115#-110#-105#
- probably could have gone a bit heavier!

A2) 165#-155#/ 155#-150#/ 150#-145#/ 145#-140#/ 140#-145#
- it was probably more like 4 seconds down instead of 3!

+

All my box jumps were fast.. no rests/ Unbroken!!
Row Times for each set:
(1.) 36 seconds (2.) 37 seconds (3.) 39 seconds (4). 38 seconds (5.) 37 seconds

Weather Update in Florida for all my PA friends and Family.. We are currently getting 25-30 inches of sunshine!! Have fun shoveling snow today!!

Training Day 42

Today's WOD:
A1) OHS @ 32X1; 6-8 reps x 4 sets; rest 120 seconds
A2) Muscle Ups - 8 reps x 4 sets; rest 120 seconds -(google muscles ups)
B1) Jump Squats - 10 explosive jumps with minimal squats x 3 sets; rest 90 seconds
B2) Chest to Bar Pull Ups - 20 reps chest hits bar on all reps x 3 sets; rest 90 seconds
+
Tabata Mash Up - 16 rounds of 20 seconds of work 10 seconds of rest straight of:
Jumping Switch Lunges
Anchored Sit Ups

Results:

A1) Used Light weights and really focused on my tempo... in fact, I went 4 seconds down 3 second hold at the bottom and then exploded up so my tempo was 43X1 not 32X1
95# x 8/105# x 8/110# x 8/115# x 6
A2) All Muscle Ups were broken but I managed to grind out 8 each round though so a considerable jump up from only being able to do one a month ago!

B1) All fast and Unbroken jumping to a fixed height.
B2) Unbroken/15-5/10-5-5 chest hit bar on all reps. Best day of chest to bar pull ups.

Tabata Mash Total Score: 207
Switch Lunges - 112
Anchored Sit ups - 95

Eat This!! Apricot Pork Chops

4 pork chops, trimmed of all visible fat (mine were pretty thick, about 1 inch)
1 apple, pealed and diced
1 C dried apricots, chopped
1 yellow onion, chopped
1/4 C dried cherries
1/4 C agave nectar
1/2 C apple juice
1/2 C white wine
2 stalks celery, chopped


I coated the pork chops first and browned them in about 2 tsp olive oil.
Coating: 1/4 C almond meal, 2 tsp garlic powder, 2 tsp black pepper, 1 T dried parsley flakes!


After browning the chops, put them in the crock pot. Cover them with all the other ingredients. Cook on low for 6 hours. Served these with a large salad. Or, cauliflower rice would be an excellent choice to sop up all that delicious leftover juice! Enjoy!


Cauliflower rice:
I head cauliflower
In a food processor with the shedding blade add pieces of the cauliflower. I microwaved the cauliflower on the vegetable setting. Do NOT add water. Just cover with some saran wrap, heat, fluff and serve! Easy!

Rest Day - EAT THIS

Stole this from OPT's Blog.. Just really loved the message. Check it out!!





Try This Amazing Pistachio Chicken with Coconut Chili Ginger Sauce!!




Ingredients:
3 chicken breast, cut in half and pounded
1/2 C Dry roasted, unsalted pistachios, ground in food processor
2 tsp. garlic powder
2 T fresh Italian parsley, chopped
1 tsp. black pepper
2 T olive oil


Sauce:
1/4 red onion, minced
2 cloves garlic, minced
1 T olive oil
1/2 C white wine
1/2 C chicken broth, low sodium
2 tsp. ground ginger
2 T Lemon grass herb blend
1 tsp. chili pepper spice blend
2 T Italian parsley, chopped
1 C coconut milk (I used low fat)
fresh ground black pepper


Preheat oven to 350 degrees.
Grind pistachio's with garlic powder, parsley, and pepper. Heat olive oil in a skillet. Coat chicken breasts with the pistachio mixture. Brown chicken, about 5 minutes on each side. Transfer to baking dish.
In a sauce pan, saute onion and garlic in olive oil. When onion is translucent, add lemon grass and chili paste. Stir in white wine. Reduce slightly, and add chicken broth, and ground ginger. Reduce a little more, and add coconut milk and parsley. Season with fresh ground pepper.
Poor over chicken breasts and bake for about 15 minutes, until bubbly and chicken is done.
I served this with some sauteed spinach and steamed zucchini. It was very satisfying, flavorful and paleo! Hope you like it! - Crossfit Sanat Cruz Central