Posts by author: brandy
Kb Snatch and Pull ups
Front Squat 5-5-5-5-5
21-15-9
Kb Snatch L 53/35
Kb Snatch R 53/35
Pull ups
AWOD: (instead of 5rm)
Front squat: 1×10 @50%, 2×5 @70%, 2×3 @80%, 3×2 @85%
R:90 seconds/set
*Do C2B Pull ups for wod
Olympic lifting class starting back up Thurs @6:30pm
If you love oly lifting and/or really need to spend some extra time getting better at it then this is the class for you! This class will meet weekly and you’ll get the most out of it by starting off when it does. So, if you’re thinking, I’d like to do that class once I’m better at (X). Don’t wait, just start now and learn as you go with everyone else! Jeremy and Jessie will be teaching this class and they have amazing technique when it comes to the O-lifts!
No Power Yoga tonight
Ring dips, Cleans, 400m
4 Rounds:
10 Ring dips
10 Cleans 135/95
400m
WOW:
25 Lunges
50 Box jumps 20″
20 Double unders
25 Ring dips
20 K2E
30 Kb Swings 70/53
30 Sit ups
20 Hang squat cleans 95/65
25 Back ext
30 Wallballs
3 Rope climbs
compare to week of 10/8/12
400m, Push Press, Sit ups
4 Rounds:
400m
15 Push Press 95/65
30 Sit ups
*Friend Friendly
Post wod skill: Rope climbs
*It’s very helpful to have long socks and tight pants or long shorts.
Yoga today at 10
Deadlifts, T2B, Double Unders
5 Rounds:
7 Deadlifts 225/155
15 Toes to Bar
30 Double Unders
AWOD (post wod)
2 x 15 FR Lunges 135/95
2 x 30 ab mat sit ups
400m, Hang Power Cleans, HSPU
5 Rounds:
400m
10 Hang Power Cleans 95/65
7 HSPU
AWOD: (post wod)
3×45 sec max rep back squat @50%
*try to get same # as last week
Rkb Swings, Burpee Muscle Ups, Wallballs
Push Press 1-1-1-1-1-1-1
30 sec on 30 sec off for 12 min:
Rkb Swings 70/53
Burpee Muscle ups
Wallballs 20/16
*score total reps completed
AWOD: (post wod)
Max double unders in 5 min
2 min per side roll out calves
Brigham
There have been a number of sacrifices I have made to get here. The first has been the issue of transportation- the fact that I don’t have my own car. However, in the past months I have learned that this is not really a problem for me. I have been able to ride my bike, get a ride with another crossfitter, or borrow a friend/roommate’s car; I make it to the gym more often than some members who own cars.
400m, Pull Ups, OH Lunges
400m
21 Pull ups
21 OH lunges 95/65
400m
15 Pull ups
15 OH lunges 95/65
400m
9 Pull ups
9 OH lunges 95/65
AWOD: (In lieu of Wod)
20 mins to find 1RM clean
-then-
20 mins to find 1RM OHS
Yoga tonight at 730
Pulled Pork and Brownies
It was so fun hanging out with everyone on Friday! There was so much amazing food and most of it Paleo! I know the beet hummus that Traci brought was well liked as well as the couple of different cauliflower rices. Please share your recipes here in comments or on facebook. Paul emailed me his too good to be true Paleo brownies and I’ll share my super easy pulled pork.
Pulled Pork:
Beyond Easy Pulled Pork
4-5 lb pork butt roast
2 yellow onions, sliced
Dry Rub
3 tbsps chili powder
1 tsp coriander
2 tsps cumin
2 tsps onion powder
1 tablespoon dried parsley
¼ teaspoon chipotle powder
2 tsps sea salt
Mix all dry rub ingredients together. Rub the entire roast with the dry rub (you should use it all.) Place a layer of onions on the bottom of your slow cooker. Place the roast on top. Put the rest of the sliced onions on top of the slow cooker. NO LIQUID NECESSARY! Cook the roast on high for 5-6 hours and then turn down to low for another 3-4 hours or until the roast is literally falling apart and easy to shred.
Brownies
Ingredients:
1 (16 ounce) jar of creamy roasted almond butter. (Our favorite is Justin’s plain almond butter, but any creamy one will work.)
2 eggs
1 scant cup of maple syrup or honey (Honey is the Paleo option. Clover honey yields the tastiest results, if you decide to go with honey.)
1 tablespoon of vanilla extract
½ cup of cacao powder
½ teaspoon of sea salt
1 teaspoon of baking soda
1 cup of dark chocolate chips (We use dairy-free, non-cane sweetened and the results are awesome.)
Method:
1. Grease a 9×13 inch baking dish with coconut oil
2. In a large bowl, blend almond butter with a hand blender until smooth. This is very important. Blending the almond butter to super smooth is key to getting the brownies to have the right texture.
3. Blend in eggs and then add the maple syrup (or honey) and the vanilla. Beat again until smooth.
4. Blend in cacao. Beat once more until smooth.
5. Blend in the salt and the baking soda. Beat one last time, until all of the lumps are gone and the mixture is uniform.
6. Stir in chocolate chips. It probably goes without saying, but don’t use the hand blender for this step as it will reduce the chips to rubble.
7. Pour the batter into the baking dish.
Bake at 300-degrees for 45-50 minutes. Near the end, check the brownies by inserting a toothpick into center; the brownies are done when the toothpick comes out clean. The edge will be quite crisp. This is a good thing.
Allow the brownies to cool completely before cutting. We occasionally make them the night before and leave them to cool overnight lightly covered with a towel. As strange as this sounds, they are better the second day.
Variations:
Add ½ cup of chopped walnuts or pecans
Skip the cacao powder and add ½ cup nuts and ½ cup raisins for an awesome Almond Butter Blondie.
*I love how Paul’s recipe comes from a blog called drink your carbs! There truly is a diet for anything if you look hard enough!
Links:
http://everydaypaleo.com/beyond-easy-pulled-pork/
http://www.drinkyourcarbs.com/news/comments/gluten-free_and_dairy-free_brownies
