"Special K" - For Kristin's 21st birthday
Buy-In: 21 Burpee Box Jumps
21 Pull-Ups
21 Thrusters (95#/65#)
400 Meter Run
21 Knees to Elbow
21 OHS (95#/65)
400 Meter Run
21 HSPU
21 Squat Cleans (95#/65#)
Cash-Out: 21 Burpee Box Jumps
Monday, April 25, 2011
Thursday, April 21, 2011
WOD 4/20/11
Chippin' again...
50 wall ball shots (20#/14#)
40 box jumps
30 true push-ups
20 pull-ups
10 burpees
100 air squats
150 double-unders
Monday, April 18, 2011
WOD 4/18/11
3 Rounds for time:
20 Push Press (85#/65#)
20 Pistols (or 40 alternating lunges)
20 True Push Ups
400 m Run
Sunday, April 10, 2011
UNR competition WOD 4/8/11
12 minute AMRAP:
Row 2000 as fast as possible and with remaining time of the 12 minutes...
Max Thrusters (95#/65#)
Wednesday, April 6, 2011
Tuesday, April 5, 2011
Some great, easy semi-paleo dishes!
The Turkey and the Egg
1 lb ground turkey meat
1 tsp garlic powder
3/4 tsp red curry powder
*mix meat and spices well and fry until meat is fully cooked
Next-
3 eggs scrambled
1/3 cup chopped green onion (chives)
*add scrambled eggs and chives to the already cooked ground turkey and continue to fry until eggs are fully cooked.
-This is a tasty breakfast staple that you can add sides to for a well rounded breakfast. I would suggest a side of fresh chopped fruit or natural/organic apple sauce. If you like whole wheat bread, you can add a side of whole wheat toast too! As always, I would recommend some almond milk or soy milk but regular low fat milk is good too. Try to stay away from the refined juices.
1 lb ground turkey meat
1 tsp garlic powder
3/4 tsp red curry powder
*mix meat and spices well and fry until meat is fully cooked
Next-
3 eggs scrambled
1/3 cup chopped green onion (chives)
*add scrambled eggs and chives to the already cooked ground turkey and continue to fry until eggs are fully cooked.
-This is a tasty breakfast staple that you can add sides to for a well rounded breakfast. I would suggest a side of fresh chopped fruit or natural/organic apple sauce. If you like whole wheat bread, you can add a side of whole wheat toast too! As always, I would recommend some almond milk or soy milk but regular low fat milk is good too. Try to stay away from the refined juices.
Monday, April 4, 2011
2011 CF Games Open Sectionals WOD #2
15 min AMRAP
1) 9 deadlifts (155 lbs)
2) 12 true push ups ( body must be completely rigid and hands must come off the ground at the BOTTOM of each rep while chest is on the ground)
3) 15 box jumps (24 in) * must be fully extended at the top of the jump
I did this wod twice. First time I got 8 rds + 4 box jumps. Second time I got 10 rds + 2 deadlifts.
It royaly sucks!
1) 9 deadlifts (155 lbs)
2) 12 true push ups ( body must be completely rigid and hands must come off the ground at the BOTTOM of each rep while chest is on the ground)
3) 15 box jumps (24 in) * must be fully extended at the top of the jump
I did this wod twice. First time I got 8 rds + 4 box jumps. Second time I got 10 rds + 2 deadlifts.
It royaly sucks!
Friday, April 1, 2011
WOD 3/31/11
Chipper!!
50 Lateral hops
40 KB swings (55#/35#)
30 Thrusters (65#/45#)
40 Lateral hops
30 KB swings
20 Thrusters
30 Lateral hops
20 KB swings
10 Thrusters
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