WOD:
"The Vortex"
10-1 HSPU hands on 45/35lb plates to abmat
25 Double Unders between each set
10 HSPU, 25 DU, 9 HSPU, 25, 8 HSPU, 25 DU.....1 HSPU, 25 Double Unders
Post time, PR Movement(s), and thoughts to comments.
CA$H OUT:
Work on PR Challenge Movements
T2B, Snatch, Power Cleans, Thruster, Ring Dips
Posts
19 comments:
Are you guys putting your fish oil in the fridge? Talking with my dad last night, who now is retired spends the majority of his time reading books on fitness and nutrition, (he's a trip) thought that because it is a polyunsaturated fat it needed to be refrigerated to prevent oxidation? Sometimes I have a tough time following him, but wanted to get your thoughts.
Yup, keep it in the fridge. Well freezer actually...but I had a bad experience the one time I did that. Somehow one of the caps froze, cracked and leaked fish oil. For obvious reasons this made the rest of the bottle unusable.
I've been a big fan of the costco kirkland brand caps. Enteric coated and slightly vanilla flavored.
OK can I ask a dumb question? Does fish oil actually do anything? Can someone convince me that I should be spending my money on it?
Thoughts, comments...
I can tell you about omega 3 to 6 ratios and eating all grassfed meats and no grains. About how modern man's n3/n6 rations are 1 to 40 and how it should be more like 1 to 2, and how this all relates to inflammation but its more beneficial for you to pick up the paleo diet book, or robb wolf's book, or google robb wolf + fish oil,or go to robb wolf's website and search for fish oil :)
Anybody interested in serious nutrition, paleo, etc discussion should get their hands on everything robb's written.
Steve and I were popping pills now we have a high potency omega 3 oil.. good stuff- no fish burp.. different flavors.. keep in fridge after opening..
www.strongerfasterhealthier.com
Coconut Chicken Nuggets
(SO GOOOOOD)
Ingredients
1 lb. ground chicken
1 egg yolk
1 t onion powder
1/4 t garlic powder
1/4 c + 1/2 c almond flour
1/2 c unsweetened coconut
1/2 c coconut oil
S&P
Method
In a bowl combine 1/4 c almond flour, 1/2 c dessicated coconut and some S&P. Mix it around with your hands. In a separate bowl, combine the ground chicken, 1/2 c almond flour, onion & garlic powders, egg yolk and some S&P. Mix it with your hands until everything has been incorporated.
In a saute pan, melt the coconut oil on medium heat.
Take about 2 tablespoons worth of the chicken mixture and in the palm of your left hand, roll it into a ball. Drop it into the almond/coconut mixture and roll the chicken ball around with the fingers on your left hand. Make sure it’s completely coated. Repeat with the rest of the chicken. Place in the saute pan and cook on each side until nice and brown.
An unofficial and quite ugly rx'd 11:53. Feet came off the wall during a bunch of my hspu's. Great frigan workout though. Resting tomorrow. Hope it's not something too fun.
Those nuggets look delicious! I bet my little guys will go for them too!
Did today's Wod while my kids were doing kids CF....didn't use 35lb plates, I just used 1 abmat with one 10lb plate and I was struggling...my time was 13 something...almost 2 min slower...not happy about that but at least my d.u were unbroken til the last couple sets. I hesitated so much getting up on the wall which really slowed me down. Oh well, it happens. See ya tomorrow!
My shoulder is bothering me so I did yesterdays w/o today ...
Lift: 125
WOD: 6:19
I wanted under 6. Should have pushed harder on the 1st row.
Thanks to Michelle for your help with my DU! Super excited that I got some! :)
Good energy in the gym. I think its cause tinnnnnnnnaaa was there!
Wod: Rx'd 20 and change.... waaaay too long for my liking. Thanks for stealing my back up ab mat justin!!
Worked on my new enemy dips.
Did the PR WOD and finished with a very disappointing 21:44, and had to use a single band on the ring dips. Nice work Jax and PJ - and thanks to all those who cheered us on. Lots to work on the next two months. Maybe I need some fish oil.
Funky 4:30! Way to go running 3 different WODs, Justin ;)
Nikki, anytime! Glad you go 'em!!!
Nipur (sp?), thanks for gutting this one out with me!
WOD: 15:54 used Rx'd setup + 1 abmat. Shoulders fried. Need to learn to kip!
Found this while on Spark People for more Paleo ideas:
http://cosmopolitanprimalgirl.wordpress.com/recipe-index/
Tina and I did our own work out tonight. Every time we did a double under we did about 5-500 million singles in between. In total we did 55 HSPUs, 250 double unders and 500 million singles. My time was 16 somethin. Either way, I am definitely getting better at DUs, but need more practice stringing them together. HSPU (with green plates) were challenging for sure but it was the DUS that got me. Nice job 5:30! :D
25:13. Which is a minute slower then it was when we did it in November. Last time I did HSPU on the box and 15 DU's. Today I Rx'd the DU's (though they still took me forever....I think getting 10-11 unbroken those few days was just a tease) and did the HSPU's with 3 ab mats. Got over a huge mental hurdle doing them against the wall. Thanks Justin for that push...hope you enjoyed your quality time with the butterhof's :)
Stayed to watch the 430....3 dif workouts going...great job everyone!
snowboarding til monday...hope everyone has a great weekend. See you Tuesday!
A big thank you to Steve C and PJ for gutting out that challenge wod with me today!!
Justin - thanks for the encouragement, even though we were 'open gym'.
Time: 19:57 w a single band on ring dips. Tons of room to improve. The snatch burpee rounds killed me!!
Glad to be back in the game this week! See everyone tomorrow! Great job 5:30 on the HSPU wod!!!
My shoulders are fired from this morning. Long wod for me but Rx'd it. DU still need work in stringing them together. Like Hannah And Tina did a million singles in between the double.
26:03 way to long but got it done.
Rest day tomorrow
So sad I missed this one!! As much as I hate DU's I love HSPU!! But Lily is sick and I was exhausted...
Hope to get in there tomorrow! Great job everyone!
Took a nice REST today... much needed!
And if you got time, check out the blog I started in honor of the Paleo Challenge. Its got some of the foods I'm enjoying, some recipe reviews and so on... and please feel free to comment if you'd like.
Be the Goat
Post a Comment