Monday 1/23/12
Sunday, January 22, 2012 at 4:17PM Don't forget to bring your HL challenge points today!!! 2 weeks down-how's it going?
Warm Up
5 scorpions
5 eagles
Roll back & hamstrings
10 Good mornings w/ PVC
5 GM w/ bar
Strength
1-1-1-1 Deadlift
*work up to your MAX. This is the final peice of your CF Total.
SQUAT + PRESS + DEADLIFT = CF Total
WOD
With a continuously running clock, perform 60 squat in 60 seconds. If you did not reach 60 squats, subtract the number of squats you did completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round. In any case, stay moving for 12 minutes.
Cool Down
7 wall climbs
FYI-we might have a very important birthday to celebrate tomorrow so be there or be square...
Reader Comments (9)
Matt- you mentioned recipes- so my new "favs"-
1. For "picnic" type lunch- i.e.- skiing- raw veggies in bag then take 3 pieces of deli meat- we mixed up salami, turkey, roast beef- lay it out flat- put wasabi, mint, pickled ginger in the middle. Roll it up and stab it with a toothpick. That's what we had for lunch yesterday and today.
2. Dinner tonight was easy and really tasty- wasabi mixed with chopped up pickled ginger- marinate the pork in that with a bit of water and salt. Pan sear the chops in sesame oil. Very nice- then we did roasted mushrooms and brussel sprouts in balsamic, bit of olive oil, salt, garlic, and some key lime juice. Very yummy and filling.
Workout looks interesting tomorrow. Can't wait!
@ Sarah....WWWAAAAAASSSSAAAABBBIIII interesting,I will give it a go. Thanks. Sprouts w oil, bacon, S/P, balsamic are terrific. Keep them coming.For the game we made deviled eggs w avacado, mustard and lime..muy bueno.
@Clint check the McDavid ultra lite w straps ankle brace. Solid but not too bulky.
JD goes BEAST MODE and pulls 455!!!!!!! NICE WORK HOSS!
I think I need to do more work on lifts on thurs ,I can't seem to go passed 355 on deadl lifts. Hope your ok Garrett.
Great WOD. Look forward to getting better and increasing DL weight.
For recipes, last night I made stuffed cabbage with cauliflower "rice" - that was for you SMG :) - it was very tasty and husband agreed that he wasn't missing the real rice. Also made a tomato basil soup that was pretty good. Can post or make copies of recipes, if anyone wants them.
Will defintely try the deli meat, wasabi and ginger - sounds good! Thanks for the good ideas.
Congrats JD!!! Matt- I LOVE the deviled egg idea. Will try. And G is in rough shape. Iced/ibuprofen/chiro soon. What is it with the Growneys and deadlifts?
OH NO GARRETT!! I've been there too, so sorry to hear it, take it slow. Awesome job JD!
I saw that lift JD NICE WORK .
Jen- I would like that cabbage recipe- and don't forget the mint on those meat rolls- key ingredient!
I made paleo curry soup tonight that rocked (kids loved it)- if anyone wants the recipes.