"Push and Clean your Sumo"
50 Push Ups
35 Sumo Deadlift High Pull 95/65
15 Squat Clean 95/65
35 Sumo Deadlift High Pull 95/65
50 Push Ups
Push Ups are full ROM - shoulder below elbow (or chest to deck).
SDHP - bar must reach chin for rep to count with elbows high and outside.
SQCL - full ROM with hips below knee and full extension of the hip at the top.
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The Triple Threat Abmat Challenge
Day 17 = 51
Buy in = 459
Wednesday, April 1, 2009
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8 comments:
Best wishes to those completing the PT test today!
Let us know how you all did and how it went!
Lessons in scaling for all you brave crossfit souls...
The workout I did Monday, 100 95lb Front Squats, ruined me. My gut told me to scale back to 75, but I didn't. Well, I could barely walk yesterday, and today it's worse. This is definitely the most pain I've had since starting cross fit 4 months ago. Don't be stupid like me.
Anyway, no workout today, but this week looks fun. Hopefully I will be back up and running tomorrow.
l8r
Looks like a fun WOD. Just thought I’d share something I cooked up last night. I was thinking of doing some sort of baked chicken with spinach & tomato. Here’s what I did...
Ingredients:
-1 med onion
-1 med tomato
-several handfuls of chopped spinach (Used the frozen variety. Would have helped if I started defrosting sooner)
-1lb chicken breast (tenderloin sliced)
Dice the onion & tomato. Combine in bowl with spinach. Add several teaspoons (4?) of olive oil & seasoning. I used garlic salt pepper & oregano. I sort of layered the veggies, chicken, and more veggies in a glass baking pan and baked for about 30mins.
It was delicious and damn easy minus the part about defrosting the frozen spinach brick.
4 meals @ 4 protein blocks , ~3/4 carb blocks and ~3 fat blocks
Recipies from Brett....how nice! And so zone friendly:-)
All went well today Nick, I got home at 6:00 tonight so will miss another good workout. The hardest part was dragging McNew 30 or 40 yards and I tried to keep that lumbar curve. Anyway, I am impressed that to improve on a mile run, we never trained and ran one mile straight. The most we ran at Crossfit was maybe 3/4 of a mile and that was cut into 400's. Let me tell everyone, you could tell who was fit today and who was Crossfit. Great job for McNew and Conrad, they have improved by leaps...see everyone on Friday.
great recipe. substituted the onion with zucchini because didnt have any onion on hand. came out great, enough for tomorrow's lunch and dinner too, thanks man.
Nice work Eric!
I may not be able to sleep tonight thinking about shortchanging those SDLHPs.
Glad to hear it went well! I'm sure you guys put on a display. From what Tony said, you guys did terrific and he was really proud of all of you - our sentiments exactly.
Thanks B for the recipe and for the arse kicking last night, it humbled me!
I don't think you short changed anything - you had about two more gears than me!
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