Sunday
Jan292012
monday 1/30/12
Sunday, January 29, 2012 at 2:47PM Warm up:
Roll & Dynamic Stretches
10 Mtn Climbers, Jumping Squats and Pushups
2 Rounds
Strength:
Back Squat 5-5-5
WOD:
5 Dips
10 Power Cleans 135/95
15 Box Jumps 16/20
10 Dips
15 Power Cleans
20 Box Jumps
15 Dips
20 Power Cleans
25 Box Jumps
Cool Down: 20 KB Windmills (10 each arm)
Quote for the Day
The principle is competing against yourself. It's about self-improvement, about being better than you were the day before.
~ Steve Young
Reader Comments (9)
The under armour gloves came from Dicks sports in Layton, Utah.
The mystery is solved. Thanks Josh
Mindy
My turtle ass loved every second of today's wod- well, at least when it was over. THANK YOU AMBER!
OMG - that was a good one! My arms and legs still aren't feeling back to normal. Thanks for the tips on the cleans, Josh!
PS -think I left my gloves (black with yellow writing) there or dropped them outside somewhere to/from the car. Please just put them aside for me if you see them, will grab them Wed - thanks!
Jennifer- NICE JOB on 85. It took me over a year and a half to approach that weight in cleans for an entire workout . You are going to blow us all away very shortly. I'd say power cleans are in your "wheel house."
P.S- making new crossfit mix. Betsy- you are gonna like this one.
Crock-pot chicken soup
■2 lbs chicken breasts (I used 8 baked boneless thighs)
■1 bunch baby spinach leaves (4-5 cups after it’s chopped)
■4 medium sized russet (or 1-2 sweet potatoes), peeled and cubed
■4 large carrots, chopped + 3 stalks of celery chopped
■1 onion, chopped
■1 clove of garlic
■6 cups chicken broth
■1 package ranch dressing mix - Paleo? prob not. Use favorite seasonings.
Cook two pounds of chicken by whatever method you like. Dump all in crock pot and cook on high for 4 hours. For non-paleo folks you can add a can of evaporated milk at the end for creaminess. Couldn't be easier, a good warm up on a Windy day here in Cody.
Awesome thanks sarah. I told Matt yesterday it was time for a new playlist. I'll load the iPod too
Yah- I'm tired of being made fun of for my music by all the joksters that never bring in a CD- I am talking to Rob.
Mindy- is it best to bring CD or bring in IPOD?