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.

No comments:

Post a Comment