Strenght work 3RM
WOD: This is a 2 station workout. Each round will be AMRAP in 2 minutes of each exercise, with a 30 seconds break between each round
- Kettlebell swing
- Pullups
Monday's full class
My recepe of the week… well.. the month, because it’s so frik’n GoOd!
CHICKEN APPLE HASH, cook time:15 minutes (from Robb Wolf’s book recepe)
- boneless skinless chicken breast (or Turkey)- I use lean ground
- Fresh Fuji apples
- Jamaican All Spice
- Garam Massala
- Cinnamon
- Extra Virgin Olive Oil
If you use full chicken breast, finely chop it in small pieces. Grate the apples. Place a nonstick skillet over medium heat and add a generous amount of olive oil. Add 1-2 tsp of any of the above spices to the oil and allow to infuse for around 2 minutes. I use around 1 to 1.5 tsp of each, with a little bit more cinnamon. I like the intense flavor.
Add the chicken or Turkey and stir well to brown the meat on all sides. When the meat is almost cooked, add the apples and cook for another 3 to 5 minutes, stirring occasionally.
Enjoy!
How many rounds do we do? I don’t get it!
Oops, 3 rounds. So, 2min amrap of KB, immediately followed by 2min AmraP of PU. Then 30 seconds rest. Repeat 2 more times
Thanks for the recipe! I’m going to try it this week.
Oh, tonight will be day4 for me.. it was going to rest today but I’m going into work tonight at midnight so I can’t make it to friday’s class. Ok?! Yeah, I switched night shift so I’m free for tubing on Saturday! Yippee!
oops sorry, change of plan.. i cant make it tonight
rest day
short lake swim, around 20minutes
slowest 500m row ever
ate way too many blueberries today. but they’re sooooo gooooooood. (thanks dad!)
oh yeah.. BONNE FETE PAP!
Janine are you having a class in the am tomorrow…..?
CFWU x 2
Strength (3rm) Push Press
35,45,55,65(2),65 struggled with them…really hurt my wrist tonight!
WOD 3 Rounds AMRAP
*30 break between rounds*
Pullups 24,24,22
Kettlebell40,35,22
Yes, there’s a class in the am…Bright and early
Sounds like a great workout tonight! Great work Jane! I wish I didnt have to miss it
But I thought sleep before night shift would be a better idea.
Has there been any planning for the tubing trip this weekend??
Thursday 2009/07/30 :Forgot to post….
WOD AMRAP of 3 rounds of 2min Pull-ups and kettlebell swing
1st round PU=35 KS=40
2nd round PU=21 KS=31
3rd round PU=19 KS=32
Goat = Muscle ups= 4 attempts.
Ring Dips 3X5=15 (Start up with toe assisted MU)
Burpees=10+11= 21
push-ups-=40
Strength day #8
Push Jerk= 135 X3, 135X3 and 155X3 (Form sucked so didn’t go heavier)
Friday 2009/07/31:
WOD:(For time)
1000m row
30 burpees
30 pull ups
Time=09:56
Strength day #9 D.L
155X3, 200X3, 295X3, 350X1,(Failed reps 2 and 3)
GHD Sit-ups=21
L-sit=43sec
hollow-rock 40 sec
knee to elbows=10
back extention=25.
Run:(This was done after the morning workout felt like I was running with cement shoes.)
400m warm up
400m faster 1:23
400m slow
400m faster 1:28
400m slow
400m faster 1:35
400m cool down