Thursday, May 31, 2012

Fried eggs, sauteed cabbage and broccoli and bacon of course

Can I just tell you how much I love fried eggs? And paring them with cabbage and broccoli sauteed in bacon grease? Wow. Sometimes I even impress myself. This was my brunch yesterday.

Last night I made some shredded beef with guacamole, pan seared cabbage and onions in bacon fat and roasted chopped sweet potatoes with cinnamon, allspice and coconut oil. Awesome. 

Tonight I'm going with Tandoori Chicken, broccoli salad (pic and recipe tomorrow if it's worthy) and sauteed bitter greens. 

WOD wasn't too bad today. Thanks to my coach I found out I was not really doing the high hang snatches to form (dipping and not shrugging enough) so I worked on them today. Much better. The muscle up progressions are well... progressing. I used the band and was able to actually kip up and lock out at the top. The transition from pull to push on my own still eludes me but I feel like I'm so close! Gah! 

Outlaw CrossFit: 3 pos snatch & mu’s/wall ball

15 minutes to establish a 1RM 3 position Snatch.
16(3) - 35(3) - 40(3) - 45(4)
*high hang needed work, stayed low


5 rounds for time of:
3 Muscle-Ups - band assist
18 Wall Balls 20/14#
Notes: MU subs are, in order, banded, rowing (with box, without), kneeling.


Wednesday, May 30, 2012

Bacon socks!

So... much to my surprise when I went to my favorite foodie site nom nom paleo for the Mexican Beef recipe, I saw that she is giving away some cool knee high socks! Whoohooo! I LOVE knee high socks. LOVE THEM. Fingers and toes crossed people. I need those bacon and nerd socks. NEED THEM because I am both equal parts bacon and nerd.

And yes, I'm making the Mexican Beef again. Feels like a taco night and I have half a roast in the fridge to use so why not?

Made some pork stir fry with cauliflower rice last night. It was pretty good, may have gone a bit overboard with the salt, but still a good one and I was able to use my limpy green beans and over abundance of yellow squash and carrots. Veggies rarely if ever go to waste anymore but due to my veggie hoarding sometimes a few get buried in the fridge and go unseen until they are basically screaming to be eaten.

WOD was good today. I was a little anxious about 3x21 dumbbell swings at 35lbs but I only broke twice. Once in the second round and once in the third. Can't say they were easy but easier so I'm happy with that. The running was a bit tough since my calves and arches are tight from 8+ hours of heels and 150 double unders but I got it done.

Now off to eat some bacon and eggs. Did I mention I'm half bacon?

Outlaw CrossFit: back squat & Helen

Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets
From 175#: 8x120, 8x130, 5x150, 5x160#


3 rounds for time of:
Run 400m
21 KBS 24/16kg - 35#
12 Pullups - mix of one leg blue band and regular


Tuesday, May 29, 2012

weekend wrap-up

OK, so where did I leave off? Friday, right. It's been a blur between the wedding and the hangover. I did manage to get a wod in and also stay on the paleo track. It wasn't easy, but I did it.... for the most part. ('the most part' is why I'm fasting today) Friday night the rehearsal dinner was fantastic, grilled flat iron steak and sweet potatoes. I skipped the chocolate mousse with the exception of 2 bites since everyone was sighing and moaning at how delicious it was. Besides, I had enough calories in me from the massive glasses of wine I ingested.

Saturday we had beautiful weather to celebrate cousin Allison's wedding. She looked stunning and was just overcome with emotion at finally being able to celebrate her special day with the love of family and friends surrounding her.

Now to the food. Between the cocktail hour and the dinner at the reception, it was a paleo lovers dream. Marinated and grilled portabellas, squash, zuchinni, eggplant, olives, shrimp cocktail, chicken and bacon skewers, bacon wrapped scallops, mini lamb chops, crab cakes... just fantastic. Dinner was salad with strawberries and a roasted half breast of chicken and veggies. Of course I skipped the vodka rigatoni and bread. The deserts looked fantastic but I opted out and went straight for the molded chocolate shots filled with Sambuca. Come on, I have my priorities. If I'm going to indulge in extra calories that's the way for me. Although I did pay for it in more ways than one. Not only did I have a little hangover from the alcohol but most of my angst came from the sugar overload. Unfortunately the Absolute and cranberries went down like water, all 6-7 (lost count) of them. If there's one thing you didn't know about me it's that I can hold my liquor. Not sure if thats something to brag about or not. We  did have a great time with the family. Rarely do the 3 brothers and wives get a chance to hang out in an adult setting without any children so we made the most of it. I'm still keeping my fingers crossed there won't be any surprise photos posted on Facebook for all to see. Yikes.

Didn't really have time to keep my normal schedule of wods except for Monday before we packed up the kids and headed to the shore. I was hoping between the dancing on Saturday and the beach day trip it would make up for it. Really, the beach requires the farmers carry (boards, bags, umbrella), snatches (holding and lifting 45 pound son over waves), lunges (rescuing children from being knocked over from waves), squats (up and down from the low beach chair), deadlifts (picking up shells, kidding), digging tide pools, 10 games of Kadima... Even though it was all fun, it was not really a relaxing day at the beach. Those of you with little kids know this, but it was a great day. The weather was perfect, the kids were well behaved, no meltdowns, no potty issues, no fighting or kicking sand on each other, good day.

As I don't really need to take a rest day since my body is actually feeling pretty good, I need to get my house in order. It's a disaster between the sticky kitchen floor and random food crumbs, the sand in my car, the mountain of laundry... my OCD is acting up. Need to clean it up before I lose it.

Outlaw CrossFit
15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.



For total time:
25 Burpees

3 rounds of:
15 Ring Dips - chair
50 Double-Unders

25 Burpees


Friday, May 25, 2012

chicken tacos

So I forgot to take a picture of my chicken tacos last night and they looked pretty too. Damnit. My original plan was to saute some bell peppers and onions but because I'm a control freak and tend to overthink things, I thought they would work better with sliced meat for fajitas moreso than shredded chicken so I went with plan ole fresh pico which was delish.

Breakfast was simple, bacon and eggs in bacon grease topped with leftover pico. And who doesn't love a picture of bacon. (secret to flat bacon, bake it on a cookie sheet 350, til it's done)

No wod for me today. Forcing myself to take a rest day. If I absolutely had to do something I could but it wouldn't be pretty. The push ups and pull ups beat me up yesterday and I need to get the lacrosse ball out and mash that stuff up. Besides we're having family over tonight, wedding tomorrow... need to get the house cleaned and stuff in order. Organizational control freak.

Fish oil. Almost every CrossFitter will say they take fish oil because like the paleo lifestyle, it's one of the things that come along with CrossFit. Why do we take it though? Is it supposed to help with recovery, keep the brain functioning properly? I don't really know, well, I forget, but since I've been taking it every day now, I notice a difference. (as you know I'm organized but forgetful as well) Can't quite put my finger on why but I think it helps my mood. It seems to keep my head in check, to be able to get thru all the stuff I do in a day without acting like a complete maniac or getting distracted which is easy to do when the kids are very demanding of my attention. I've always taken it but not regularly until the past 3 months or so. So  whatever the magic of fish oil is, who knows but it works for me.

Clean chicken tacos
3 boneless breasts
1/4 cup chicken broth
1 tbsp chili powder
1 tbsp garlic powder
1 tbsp onion powder
1 tsp smoked paprika
1 tsp cumin
salt and pepper to taste

2 chopped Roma tomatoes
1 chopped green bell pepper
1/2 medium onion or 1/2 shallot
1 clove garlic
splash or 2 of rice/apple/red/sherry (whatever you have) vinegar
good glug of evoo

2 avocados, mashed
2-3 cloves garlic, minced
small handful of cilantro chopped
2 tbsp of mined onion
salt & pepper
juice of 1 lime

Romaine, bib, green or red leaf lettuce leaves (make sure they are intact and large enough to use as a wrap)

Grill, sautee in coconut oil or brown chicken breasts in oven until they're done, 3-4 minutes a side depending on thickness. It's ok if they're a tad pink since they will be reheated in pan with spices. Make pico and guac while they're cooking. Remove chicken and let them cool 5 minutes then shred. Throw chicken into saute pan with 1/4 cup broth and seasonings. Simmer, stirring until most of the liquid boils off.

Place chicken, guac, pico on a lettuce leaf and wrap. Works well to fold the stalk end up then pull sides over, like a regular tortilla. Messy but yummy and clean of extra carbs, calories and sugars.

Thursday, May 24, 2012

quit your whining

Yeah, todays wod kinda sucked. Rather, it did suck. Running, pull ups and hand stand push ups. I don't mind them separately, but together, that was a sufferfest for me. I had to cave and use the band for the pull ups. Just can't do that volume unassisted yet. And the hspu's, forget it. My upper body is trashed from yesterday so V position was tough enough. Glad I didn't take the rest day though. I was pretty sore and stiff when I woke up and thought I would just chalk it up to a rest day, but the muscles loosened up a few hours later and I sucked it up and got out in the garage. Besides 90% of the time at least one body part is sore so I'm pretty used to it anyway. I'm pretty good about not overdoing it. If I really felt I needed the day, that I might injure myself, of course I would take it, but it was more of a 'poor me I'm sore today' and those thoughts can usually be squashed.

Spent some time this morning taking care of my cast iron skillet since I've been getting a little careless with it lately. Scrubbed it with some kosher salt, rinsed then rubbed in some coconut oil and baked it for 30 minutes at 450. I should have done it twice but it was too damn hot today to run the oven all morning and it smoked up the house pretty good. Yes, it's supposed to smoke. It may be a pain in the ass to care for but now that I use the skillet on a regular basis, I can see why people love it.

breakfast - eggs w/kale, onions cooked in bacon fat
lunch/snack - hummus/crackers, almond butter
dinner - shredded mexican chicken lettuce wraps w/guacamole and sauteed bell peppers and onions (picture and recipe tomorrow if it's worthy)

15 minutes to Practice the 3 Position Snatch.
16- 35(2) - 45(2) - 55(3)


Run 400m
40 Pullups - one leg band assist
20 HSPU - V (feet on chair)
Run 400m
30 Pullups
Run 400m
20 Pullups
For time.


Wednesday, May 23, 2012

Hey, I added a picture

Bare with me. I'm becoming obsessed with paleo recipe blogs and sites. I've found some really great ones and am getting the bug to start posting pictures of food I make. And no, I'm not the best photographer, but I try and you get the idea. Seeing pictures always helps when it comes to deciding what new recipes to try. This one was completely random based on what I had in the fridge that didn't include eggs. I love love love our local produce store and was able to get 4 lbs of squash for $1. Yep, I'll take that. Slice it dice it roast or saute in some decent fat and there's a quick lunch or side dish.

My lunch, pork sausage, yellow squash and kale.

My wod today was incredibly deceptive. 3-6-9? Yay low reps. Oh, amrap in 3 minutes times 5 rounds? Right. That equals suck. It was a good one though. I always need practice on cleans and because it was only 3 at a time, I was able to bump up the weight to 85.

Now back to getting beat up by my 4 year old in Kinect Boxing. He's tough. All gut shots, can't defend them!

breakfast - oatmeal w/flax seeds, coconut, pb, maple syrup
lunch - sauteed pork sausage w/yellow squash and kale
dinner - coffee marinated flat iron steak w/sauteed cabbage and mushrooms

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of last week’s 3RM

Based on 3rm@155
1x8@ 100, 1x8@ 110, 1x5@ 125, 1x5@ 130#


“The (medium) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 155/105# - 85#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.

1. 54 (3 full rounds)
2. 54
3. 54
4. 54
5. 45 (2 rounds + 3 pc + 6 push ups)
Total reps: 261

Tuesday, May 22, 2012

anything but rest rest day

I decided that my sore body needed a break today so instead of suffering thru a wod I ended up doing 3 loads of laundry, cleaning bathrooms, hanging my diva's cool art work up in the playroom, making the sweet potatoes, making more flax/almond crackers and making the marinade for the chicken. I should have just done the wod, at least that would only take me 12 minutes.

So in my quest to finally make sweet potato 'cake' treats, I ended up just making baked whipped sweet potatoes. Not that they aren't edible, they definitely are, it just didn't come out 'cakey'. Shit. Well, at least I have a side dish for tonight. And... snicker snicker I was able to trick my picky 4 year old into thinking he was eating 'orange cake'. It was just spongy enough to fool him. He gobbled most of it up without hesitation. HA! I got something healthy into you kid. Mommy 1, dude 40.

Still trying to decide if I'm going to rip up a corner of my yard for a garden. I have a small one now that suits our needs but I should be planting more of a variety. Maybe try some broccoli, beans, eggplant and zucchini this year. Usually we just go with herbs, green onions, lettuce, tomatoes, bell peppers and cucs but I have a feeling with the way we tear thru veggies it may be better to suck it up and get out there and plant. Eh, that will be my next 'rest' day project.

Rest Day
breakfast/lunch - eggs w/beef, collards and tomatoes
snack - sweet potato 'cake', crackers
dinner - damn fine chicken, sweet potato cake, roasted green beans in bacon fat

Monday, May 21, 2012

another beautiful weekend

Well, once again another busy weekend flies by. Friday we had some family in from out of town which meant shopping, cooking and cleaning most of the day for me. I made some pulled pork, cole slaw, Mexican beef, guacamole and salad. Saturday was the dude's baseball game and the diva's school spring fair. At least Sunday we didn't have  to do anything, we didn't have to be anywhere and it was so nice. We took full advantage of that fact and went for a long bike ride. The weather was just gorgeous and the ride was a good workout. I'm so proud of my daughter for keeping up with us all 16 miles on her little one speed bike. She is a trooper and always up for an adventure.

Workouts have been good even though I'm feeling a little sore and beat up. I was however happy to find out I can get a few pulls (3!) up the rope without using my feet. Friday I watched my 10 year old niece with envy climb up about 8' with all arms. She is a gymnast and has excellent upper body strength and control. She can also walk on her hands and do hspu's unsupported. Damn her! I'm so jealous! She would be the perfect CrossFit specimen if she ever decided to go that route. So of course I had to give the rope climb a shot.  I was actually able to get hand over hand over hand and that was about the limit. It was after a pretty brutal arm/shoulder workout, so maybe I'll give it another shot.

Haven't tried any new recipes yet but I did see a decent snack/desert recipe on a site my friend forwarded me. Berry bars with either crushed cashews or almond meal.. can't quite remember, but you can bet your ass the next time blackberries and raspberries are on sale I'll be making that one.

12 minutes to practice the 3 Position Snatch.
16 - 35(2) - 45(2) - 55(3)
3 rounds for time of:
30 Front Squats @ 115/75# - 55#
15 T2B
15 Lateral Box Jumps 20″ - 14”


Rest Day
breakfast - eggs 
lunch - nothing
dinner - pulled pork, cole slaw, mexican beef w/guacamole, brownie

breakfast - oatmeal
lunch - ??
dinner - salmon w/lemon and capers, roasted sprouts w/ghee

4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.
*bodyweight only
12 minute AMRAP of:
3 Wall Walks
Run 200m
15 Push Press 95/65# - 65#

3 rounds
cooldown: 10 min jog/walk

breakfast - coconut pancakes w/bacon
lunch/snack - hummus, crackers, cereal bar, pulled pork
dinner - green beef sliders w/sauce, roasted squash, green peppers, carrots

16 mile family bike ride

breakfast - oatmeal w/pb, coconut, flax seed
lunch/snack - almonds, hummus
dinner - tilapia salad w/avocado, tomato, cucumber

12 minutes to establish a 1RM Heaving Snatch Balance:

*another movement that needs lots of work.
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating) - one hand support for balance only
21 V-Ups

4 rounds + 4 pull ups

Wednesday, May 16, 2012

pulled pork, drool

Well it's day 2 of my journey into Outlaw CrossFit and although they're wods are tough I'm really liking them. They are a bit more challenging for me since there is no scaling like BrandX but I think this may push me to work harder and try a heavier weight than I would have before. I really like the strength and wod combinations. At this point after having done the 5-3-1 and Strength Bias programming for so long, I'm used to the physical requirement of doing both 4-5 days a week. And with their strength work I would get to do more cleans, snatches and ohs than I normally would. And lord knows I need the practice.

Yesterday's wod wasn't as sucky as I expected it to be. Usually anything with burpees in it upsets my stomach almost immediately but it was a good one. Maybe the masochistic side of me was more present than normal, who knows. I did have a issue with my left wrist so the cleans were hurting a bit, but not enough that I couldn't push thru.

Made another great recipe last night, slow cooker ribs. I used the basic recipe from nom nom paleo but tweaked to the ingredients I had on hand. I used pork ribs, minced ginger and a mix of aminos and tamari to replace the coconut aminos. I also did not have a pear, but using what I did have, they came out fantastic. I also made some vinegar based cole slaw as well and let me tell you, the two mixed together were awesome. The meat cooked perfectly and was a bit sweet, the slaw was tangy and spicy... fabulous. I'm actually making this recipe again Friday night for some family who are visiting from out of town. They are from Texas so I'm sure they'll appreciate a good pulled pork. You'll notice I didn't say sandwich. Who needs bread? Maybe I can change a few more minds about the evils of wheat/grain products.

breakfast - oatmeal w/flax seeds, peanut butter
lunch - larabar, turkey slices
dinner - slow cooker pork ribs & cole slaw

Outlaw CrossFit: Back Squat, Power Cleans/Burpees

15 minutes to a establish a 3RM Back Squat.

3 rounds for total reps of:
90 sec. ME Power Cleans 135/95# - 75#
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

1. 14 + 19
2. 15 + 20
3. 14 + 20

Total: 102 reps

Rest Day
breakfast - coconut pancakes w/sausage
lunch - leftover pork 
dinner - flat iron steak & roasted veggies

Monday, May 14, 2012

family time

On Saturday we had the funeral for Bob's 97 year old grandma who passed away earlier in the week. I don't really talk much about my personal life in detail on this blog.. thats really not what it's for, but I feel like it needed to be mentioned if for no other reason than to justify why it is so important it is to exercise and eat healthy. We all want to be around to watch our children and our children's children grow up and become strong, responsible respectable adults. Taking care of ourselves will only help to influence our kids to do the same and that was evident on Saturday when after all the days events were done and we got to relax, reflect and compete. We are a competitive bunch after all. So when it was time to blow off a little steam and energy, 2 out of the 3 Chase families headed outside for a spur of the moment sprint challenge. Cousins against cousins, brother against brother and me against my sister in law... who by the way is a marathon runner and pretty athletic. Crap. If there's one thing I'm not, it's a fast runner. It was certainly funny to see the kids whose ages range from 15-4 go all out in this, eh, 3x100m relay sprint. Let me tell you, after 6 glasses of wine and in bare feet, I didn't do too bad. Neck and neck with sister in law. Overall it was a good day. The weather was beautiful, the ceremony went as smooth as it could go, the food was good, the kids although bored, were for the most part well behaved. Can't ask for much more than that on such a sad occasion.

Mother's Day was pretty nice day for us. Bob made me a fantastic brunch which of course included bacon. We spent a majority of the day outside on the patio watching the Regionals, doing random skill work on the rings (which are currently hanging on our tree out back), playing with the kids and relaxing. It ended up being a pretty nice weekend with a lot of time to reflect on what means the most to us, family, and making sure we make the most of the time we have.

Rest Day
breakfast - oatmeal w/almond butter and coconut
lunch/dinner - veal marsala, broccoli, squash, tomato/proscuitto, moz, roasted red peppers, salad, ham, fruit salad

Active Rest/Skill Day
brunch - eggs w/bacon, broccoli, kale, fruit salad w/mango, banana, blackberries, raspberries and chopped dates
dinner - spicy shrimp and sausage w/kale, cabbage, onions

30 push press 45#
10 cleans 45#
5 'genie' front squats 45#
3 L sit pull ups
skin the cats
inverted ring pull ups
kipping pull ups practice
kipping ttb practice

breakfast - banana, almond butter
lunch - probably nothing
dinner - some form of ground beef w/a veggie and sweet pot 

kb swings
good mornings

12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).
*form not good enough to go higher yet

- then -

3 rounds for time of:
50 Lateral Jumps, 12″
20 DB OH Walking Lunges, Right Arm - 30#
10 Alternating DB Snatches - 30#
20 DB OH Walking Lunges, Left Arm
Notes: Dumbbell load should be heaviest possible. Prescribed loading is 100/70lb. The load used should be as close to this as possible.


Friday, May 11, 2012

Sometimes math is hard

Math has always been one of my strong subjects but yesterday, I forgot how to count by 10s for a few seconds. But due to that minor brain fart, I was able to trick my body into pulling more weight that I should have. I love deadlifts, most of the time, but now that I'm getting close to 200 in the SB program, they seriously suck. I was dreading lifting 5@185. Not that I couldn't do it, I have, but I also know it's going to hurt. My sets should have been 165, 175, 185. After my 165 I unknowingly loaded to 185. I guess I'm not used to using all the big plates yet. HA! When I did my first two I thought, oh shit, this feels effin heavy for 175. After I put it down and went to change plates again I realized it was 185 and it wasn't that bad! Yahoo. Funny how the mind can trick your body into thinking it can't do something. I guess sometimes the body ends up being the stronger muscle. So I ended with 5@190 which is a new high for me. I'm pretty sure my highest at 190 was 3 rep. Good day even though my back is paying the price today. Luckily for me it's a rest day.

Off to get some cleaning done and run some errands.

breakfast - oatmeal
lunch - turkey, almonds
dinner - pork tenderloin w/mango avocado lime salsa, roasted mushrooms, sprouts, broccoli

renegade rows w/15# dumbbells
good mornings
kb swings

CFSB Deadlift C1/W16
warm: 3x115, 135#
work: 5x165, 5x185, 5x190#(PR)
high rep @115 (21-15-9)

10 manmakers w/15# dumbbells
hspu (to plate) 2/4*
*most consecutive full rom to date (lack of practice on my part)

Rest Day
breakfast - eggs w/shredded cabbage, broccoli and bacon
lunch - no
dinner - chicken stir fry w/broccoli, mushrooms and cauliflower 'rice'

Wednesday, May 9, 2012

i'm such a nerd

Well, that was some damn fine chicken I made last night thanks to nom nom paleo. Another easy recipe for chicken, which we all need at some point. It does need to marinate for a few hours so plan ahead. Tonight I'm going with sliders, which are becoming a weekly staple in this house. They are awesome.

Back squats went well today. Made a 10lb increase from when I started. I was hoping for 185 but just couldn't get up.

Dug the old Nintendo 64 system out of the attic. Hopefully it still works and I can get my Legend of Zelda on later. I know I've mentioned before that I'm a complete gaming nerd so this should come as no surprise when I say that there are probably about 4 old gaming systems in the house somewhere. From  Nintendo nes, Sega (I think this one is here) to first generation xbox. Not that that was too long ago, but as far as gaming consoles go, they are dinosaurs. Ok, enough geeking out. Time to get to work.

Rest Day
breakfast - eggs w/beef, broccoli, salsa
lunch/snack - almond butter, tuna salad w/lettuce and tomato
dinner - damn fine chicken, roasted carrots, cauliflower w/balsamic 

breakfast - oatmeal
lunch - damn fine chicken salad w/tomato
dinner - turkey sliders w/tomato sauce and roasted brussle sprouts

good mornings
kb swings

Back Squat 1RM test
3x100, 1x115, 1x125
140, 150, 160, 175, 180, 185(f)
New PR @180.

Monday, May 7, 2012

On the move

Another busy weekend in the Chase household but we did manage to get to see The Avengers Saturday afternoon. Had my doubts, since I may have been expecting too much but overall it was an enjoyable 2 hours. The kids liked it even though my diva fell asleep towards the end.

Had some decent workouts over the past few days, got some much needed yardwork done, watched the Derby, played baseball with the kids... good weekend.

Made a fantastic mexican beef recipe although I used too much salt. Noted for next time. Easy heck to make with the exception of planning ahead to allow the 3 hour cooking time. I popped that sucker in the oven while we went to grandmom's on Sunday. Came home to a house smelling like a Mexican restaurant and dinner was just about finished. Couldn't ask for much more than that.

Disappointed with my front squats. Thought for sure I could at least get 165 if not 170. Just wasn't in the cards for me yesterday but I did make a good 10lb increase, so all is not lost. I'm thinking this week I'll do the regional metcons then jump into Outlaw CrossFit. I love the strength and metcon aspect (and I'm used to it now) so I may have to jump ship from mainsite programming for a bit.

Off to get some more yard work done before the rain moves in.

Rest Day
breakfast - oatmeal
lunch - eggs w/beef and collards
dinner - salad w/broccoli, cauliflower, tomato cucumber in balsamic, hard boiled eggs and ginger garlic flank steak strips

breakfast - oatmeal
lunch - ??
dinner - pan seared salmon w/honey, rice vinegar, aminos marinade, mango salsa and roasted bacon and brussel sprouts

good mornings
kb swings

Deadlift 5-5-5-5-5 reps
warm: 3x115

Felt good considering I haven’t done them in over a week. New 5rm pr for me. Last was 175. Worked my CFSB deadlifts into this wod. No high rep, short on time today.

breakfast - coconut pancakes and bacon
lunch - eggs w/flank steak, onions, collards, salsa
dinner - sketti w/meatballs

Skill - kipping pull ups, regular dead hang pull ups

breakfast - oatmeal w/bananas, flax, coconut, maple syrup
lunch - larabar, hummus & pretzels, turkey
dinner - oven braised mexican beef  w/guacamole

CFSB Front Squat 1RM test
warm: 3x95, 115#
135, 140, 150, 155, 160, 165(fx2)

Started SB 1RM@150 so 10# increase. Couldn’t get out of the hole @165. Second attempt didn’t get low enough. Bummer.

OHS 5x45, 55, 65#
tons of yardwork


breakfast - eggs w/meat, green peppers and onions, salsa
lunch - tuna
dinner - ginger garlic shrimp w/avocado and sauteed veggies
CF Games Reg: IE 3
Four rounds for time of:
10-20 pound Dumbbell snatch, 10 reps - 25#
200 foot Sprint

20 kte
20 v up

Form was crappy at 35#, went with 25# to stay in control. Probably too light but at least they all felt good. did not advance the dumbbell like the video but locked out, didn’t drop and touched 2 hands to ground on sprints.

Wednesday, May 2, 2012

Back in the saddle

Had a great workout today. I was unsure if my cranky calf would keep up with me but it did. I actually made myself do the porch scaled women's weight at 75 for the cleans and I'm glad I did. They were challenging but not too hard which unfortunately for me means going heavier next time. Really it is a good thing. I'm supposed to be moving up out of my comfort zone... but at the same time it's probably going to suck. I also think today's wod may have been my first unbroken porch scaled. Happy day. My back squats also went well today. Got 5@160. Not a PR from what I can tell from my records, but they felt good. Struggled on the last one a tad but no real issues there today which is surprising considering I haven't done strength stuff since last Wednesday. It's usually a sufferfest when I take time off but the CrossFit gods were with me today.

Nothing new to report. Looking forward to trying this new chicken recipe tonight. Not usually a fan of legs (other than off of my whole roasters) but this recipe looks great. It just may change my mind. Speaking of whole chickens, Bob and I hit this little Portuguese BBQ restaurant Saturday night before the Mudder since the menu seemed pretty clean, and man, it was good. I ordered the bbq half chicken and 2 beef short rib platter and Bob ordered the half chicken 3 pork rib platter. OMG it was so much food. Not only all the meat but they also threw in half a head of steamed broccoli, potatoes or rice (I got the white potatoes, sue me) and some pickled cauliflower, hot pepper, olive carrot mix. Wow. We could have split one plate and been full but being the carnivores we are we ate most of all of it. I couldn't believe it. I haven't felt that stuffed since.... Thanksgiving I guess. Everything was delicious. It was a great paleo friendly choice.

Off to go check on my little man who is down with a cold today. Poor Bud.

breakfast - sun dried tomato basil chicken sausage w/leftover egg muffins and collards
dinner - turkey meatloaf w/sauteed green peppers, onions, brussle sprouts, tomato, bbq sauce, mashed sweet pots, roasted carrots w/ginger and garlic

Shoulder Press 5-5-5-5-5 reps

Had to push a little on last 2@75 so not counting. Last 5RM was 70#.
breakfast - egg muffin, strawberries, leftover mashed sweet pots, turkey
lunch - tuna w/broccoli slaw, banana chips, almonds
dinner - green bbq chicken, roasted broccoli w/balsamic, salad

ohs - 16# bar
good mornings

CFSB C1/W16 Back Squats
warm: 3x95, 3x115#
work: 5x140, 5x150, 5x160#

“The Chief”
The Porch:
Max rounds in 3 minutes of:
115 pound Power cleans, 3 reps - 75#
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Women 75#

1. 3 + 2pc
2. 4
3. 5
4. 4
5. 4