WOD:
"The Talon"
5 Rds
8 Front Squat 135/95
9 KB Swings 1.5/1 pood
10 Burpees
or
"The Heavy Talon"
5 Rds
5 Front Squat BW
6 KB Swings 2/1.5 pood
7 Burpees 25lb DB
CA$H OUT:
3 sets of 10
Banded Push Ups
PALEO SEMINAR
BOTH "PR/PALEO CHALLENGE"
ONLY THE "PR CHALLENGE"
ONLY THE "PALEO CHALLENGE"
Posts
15 comments:
Discovered Unsweetened Almond Milk this weekend (3.5g fat, 1g carb, 1g protein).
The taste of Almond milk kicks the stuffing out of unsweetened coconut milk, which I have been struggling a little to get used to.
Now I am convinced I can exit dairy completely.
Still working on those grains :)
Paul, I drank unsweetened coconut milk for the first time over the weekend and I'm really not feeling it, no taste at all.....almond milk tastes way better.
Great wod with the girls today!! Although you were missed Patrick, Chris, and Brian! WOD: Rx 11:55, my legs were screaming during each round of burpees. Fun time today, great job ladies...you all did awesome!
Trying to figure out why you need any milk. Almond milk lost it's luster once they stripped it of all of it's healthy fats. Coconut milk isn't really for drinking. It's used to add a creamy texture to whatever you're making, like scrambled eggs, desserts, mashed cauliflower, etc. Still trying to figure out why almond milk even exists..lol
Thank you for the card Cocchi!!! Classic!
I'll be hitting this WOD tomorrow @ my other gym unless I make it in to OTG. My schedule + the holidays is making it a little more difficult to get places on time...
Today I tackled "Filthy Fifty" all alone at my gym to make up for resting on both Saturday and Sunday.
Good times.........
Rx'd- 9:15
Ok so I started training again today and had a seriously rude awakening. I've been slamming away with school recently so my training was on the way side. But I have a 3 week break now from school and I'm looking forward to getting back in the gym.
Now for the horror story of a WOD today, for me.
Couldn't do 5 rounds so I did 3, simply because I was done at 3. Also the weight was massively less then rx, so much I'm not even going to post it, ha! So for 3 rounds I finished with 11:24, pathetic I know. But I have to start somewhere.
I also used the Gymnastic WOD as a warm up. If anyone is interested in that just go to:
http://www.gymnasticswod.com/
Really good stuff here, ask Nick he'll agree I'm sure.
So that WOD was
Max push ups in 2 minutes - 34 (WTF)
Max Squats in 90 seconds - 44 (WTF)
Max T2B I did K2E - 5
So as you all can see I am seriously out of shape, but I have 3 weeks to get it together.
Rx'd 11:39
..pretty psyched about that..
Our house has been battling a head cold for days but Im glad I pushed myself to go in today..
I did 85 lbs (thanks to Justin assuring me I could do it) I don't have my time in front of me but I think it was 9:21
wod 13:17 85lbs
burpees are the devil. they always slow me down.
nice work 430....see you guys tomorrow!
Great job 4:30 This WOD was tough! Great coaching by Justin, thanks for keeping my ROM in check!
Rx'd 7:57
Nick,
Milk is needed for coffee and protein shakes (the latter of which will stop with the challenge).
RX'd, 9:27. Thank goodness Matt was flying next to me, probably knocked 30 seconds off my time.
Need more metcons, my wind wasn't bad during the WOD, but I was pretty beat up after.
7:23
Great work 530. Nice job Tony for tackling the heavy version.
Rx'd, , to many breaks on Burpees 11:14, definitely room to improve.
Great times Justin and matt.
Way to Crush Filthy Fifty Kevin and Maria!
9:08 RX'd, fun workout, glad I decided not to do "Heavy Talon", Tony looked like he was really hurting. He's a glutton.
Caught up on this WOD today: 9:29, scaled to 115lbs
Wish my gym @ work had KBs... DBs do not do the kibbles and bits and justice.
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