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.
Thursday
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
Friday
breakfast - oatmeal
lunch - ??
dinner - pan seared salmon w/honey, rice vinegar, aminos marinade, mango salsa and roasted bacon and brussel sprouts
warm:
ohs
squats
good mornings
kb swings
presses
stretching
Deadlift 5-5-5-5-5 reps
warm: 3x115
5-5-5-5-5
135-155-165-175-180#(PR)
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.
Saturday
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
Sunday
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.
cashout:
OHS 5x45, 55, 65#
tons of yardwork
Monday
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
Puppies
Four rounds for time of:
10-20 pound Dumbbell snatch, 10 reps - 25#
200 foot Sprint
4:23
cashout:
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.
CF Games Reg: IE 3
Puppies
Four rounds for time of:
10-20 pound Dumbbell snatch, 10 reps - 25#
200 foot Sprint
4:23
cashout:
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.
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