Warm-up:
Row 500m
Then:
3 Rounds
10 Band good mornings
10 Walking samson stretch
Workout:
Deadlift
1-1-1-1-1-1-1
Powerlifting:
A: Thruster 5 x 4-5 @20×1; Rest 3:00
B1: Power Snatch 1-1-1-1; Rest 10 seconds
B2: Dumbbell jump squats 4 x 15; Rest 2:00
C1: Knees to Elbows 4 x 15; Rest 20 seconds
C2: Ring FLR 4 x 60 seconds; Rest 1:00
“Making CrossFit Nutrition Easier” with Richard Bradford, CrossFit Journal preview video [wmv] [mov]
“Gaining Strength” with Dave Lipson and Nadia Shatila by Again Faster Equipment – video [wmv] [mov]
LESLEY!!! I am so proud of you! =)
Look how high she’s jumping! SOOOOO ready for the 24″ box! 🙂
Does anyone else see the humor in this picture?
My head is up her rear! That is sorta funny. Brain!!!!!!
But….your calves are really showcased here! LOL
Lesley great job! Rocking the 2POOD 🙂
Deadlift 1-1-1-1-1-1-1 : | 315 lbs, 355 lbs, 395 lbs, 415 lbs, 435 lbs, 455 lbs, and 475 lbs *FAIL*| Rx’d
275, 315, 345, 365(x), 315, 315, 315
Lower than where I was 2 years ago. I think my form is significantly better (you mean you have to use your hamstrings in the deadlift and not round your back like a Halloween cat?). Oh well. Another crossfit head-scratcher – the lifelong adventure
315-345-365-385(x)-385-395(x)-395
Sumo deadlifts because my lower back is still sore from saturday.
200# (15# PR). Tracey, you’re a great coach!!
Awesome!! WTG Tasha!
Tracey + snacking on Bacon = PR…..NICE
275-295-315PR-335PR-345PR-355x-355PR
I’m trying to figure out what to make for Thanksgiving (I’ve been tasked by my extended family with a vegetable dish or two.)
Does anyone have any paleo or zone recipes they would like to share? Perhaps this could be a QOD sometime this week?
Ben, check out everydaypaleo.com for some recipes.
This is a Brussels Sprouts and sweet potato recipe.
http://everydaypaleo.com/2011/11/20/holiday-brussels-sprouts-and-garlic-roasted-sweet-potatoes/
The book Everyday Paleo also has a deviled egg recipe that is really good.
Dr. Sean made this for thanksgiving last year and it was AMAZING! Ok, so it has potatoes in it, but that’s ok for Thanksgiving 🙂 You could use bacon instead of pancetta if you wanted to.
http://www.foodnetwork.com/recipes/bobby-flay/roasted-brussels-sprouts-with-pancetta-recipe/index.html
One of my favorites lately for an easy veggie side is mixed greens and cabbage.
In a very large sauce pan with lid (or a pot)
Combine two bags of frozen mixed greens or greens of your choice and one roughly chopped small head of cabbage.
Add low sodium beef broth (maybe half of a medium sized box)
Add some cooked bacon and/or bacon grease
Simmer for at least an hour until the cabbage is tender.
It ends up being very good even for people that don’t like greens.
165/185/205/225/245/265/285X
285 was nailed to the floor today. My back was pretty shot after Saturday, so I’m happy to have gotten 265 off the floor.
405# – matched a prev PR
Yeah I did it!! #265 PR
210# PR….YES! I love Crossfit:)
265# (PR) maybe the ugliest deadlift ever:)
Great job to everyone that PR’d today and Meghan I saw that deadlift it was LEGIT!
Just wanted to let everyone my show will be live at 1st Family Mortgage on South Memorial Parkway(across street from Rosies)from 6-10am tomorrow. You can register to win Iron Bowl Tix, get breakfast or a Tshirt. Would appreciate any support. Thank you
175-195-205-215X-215-220X
10 lbs less than my previous PR, but happy to be in town and at the gym today!
185\225\255\305f\305f\305f\305PR LASDL
455
425# Not a PR but it felt “HEAVY”
510 (pr by 10) yay
Strong Work!
315 PR I feel I can do more. Hey not bad for someone not even two months into the program.
Way to go Greg!!