1. Metcon
OPEN 13.4
AMRAP 7 of:
3 CJ, 135/95
3 TTB
6 CJ, 135/95
6 TTB
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.
AMRAP 7 of:
3 CJ, 135/95
3 TTB
6 CJ, 135/95
6 TTB
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.
2. Clean and Jerk Skills
High Hang Squat Clean with 3 second Pause + Jerk - work up to a moderate to heavy single.
High Hang Squat Clean with 3 second Pause + Jerk - work up to a moderate to heavy single.
3. Strength
3x3 Front Squat
Shelly, so sorry your cold is hanging on so much.
ReplyDeleteJayna and I would like to propose a paleo challenge. Let's start talking about what has worked and what should change from the last ones. I would like to see the following:
1) no points regarding sleeping, with the diabetics in our house and the new baby in your house, it would just be a discouragement.
2) I say we go for longer than 30 days, thoughts?
3) Protein powder is ok, since I can't eat eggs :)
4) Peanut butter is ok
5) Black Beans are ok? I am not sure about this one, let me know what you think
6) We could reverse the scoring process, the lower score wins. You start with 10 points for each day (makes it less likely to have to worry about negatives) if you work out for the day you subtract a point, if you eat something that is not paleo you add a point (1 soda +1, you have pasta, chicken, green beans, and salad for dinner you get +1 for the pasta, if you also had soda with that you get another +1)--need to think about this more, don't want it to be confusing, but I feel as though the old system killed your points too fast :) and it was hard to catch up once you screwed up for a day or too--we don't want drop outs, keep the hope alive.
7)point for posting about your workout or eating that day (we can use your blog, if you don't mind, redrockfit.net, or I can setup a facebook page for it)
8)We will use the same kind of spread sheet for tracking as last time
9) We need a real incentive, I don't want to do a money pot really, but what could we use as an incentive to keep at it?
Scoring thoughts:
ReplyDeleteWe still do higher score wins:
Start with 10 points
You lose a point for each time you eat that has a non-paleo ingredient--so if you eat a dinner of: corn on the cob, grilled chicken, carrots, and water you would lose a point for the day for eating the corn (if you grilled the chicken with bbq sause that has refined sugar or corn syrup, then you lose another point). I think this is easier than trying to look at your meal and loosing 5 points because you had chicken w bbq sauce but the rest of your meal was good.
Should we do body fat points?
Sorry, first line should read "You lose a point for each item you eat" not time.
DeleteTuesday I ran 4.8 miles with the boys in the stroller.
ReplyDeleteWednesday we did:
1. Metcon
21-15-9:
TTB
BJ, 24/20"- games standards
Dead Lift, 225/155
2. Skills
5 x 5 Sotts Press - 20,35,45,45,45 -these are tough. love the work they do in the back.
Today I ran with the little boys in the stroller again, 3.8 miles.
Sorry you haven't been feeling well Shelly. That's so hard when you still have to do everything but just want to sleep. Hopefully Andy will have a few days off so you can rest.
Yes this cooler weather is soooo nice and welcomed.
Good job on your runs Todd. I'm proud of you for getting them in.
Crossfit tomorrow, probably today's wod. It looks good. I'm just liking being out running.
I'm in on the Paleo Challenge. Let me reread your thoughts a couple times Todd, but it all sounds good tp me! Great job on the workouts for both of you! I agree Jayna....you have to take advantage of the cooler weather. Did todays:
ReplyDelete1. 45 reps (used 85#) felt like 500# though
2. 95#
3. 95, 105, 110#
Felt weak and tired. A run probably would've been a wiser choice. Oh well.....on a positive I watched some good video of Carl Paoli re: kipping. I get more out of his videos than the mobility wods because he explains everything so much more clearly and in simple words. A lot of good info and drills, progressions etc. on working on a solid kip without wasting energy and wrecking your shoulders. Definite must watch!
I agree about the videos, it sounds like the m-wod videos are delivering great info, but man he likes to hear himself use word that no one else understands to the point where you don't really get anything out of what he is saying.
ReplyDeleteHe does have a book out though, maybe it is easier to understand or at least maybe it comes in the kindle version and you can have your kindle define every other word as you read.
I'm in on challenge. I started one on Tuesday with my daughter, Leland. Let me know. I decided that I need two months to just focus on eating right and getting in a workout every day.
ReplyDeleteYay Terry!! Leland can do it too!! I miss you Nordahl ladies :) How's the rower been? Let me know if you'd like me to send you some Endurance wods for the rower.
ReplyDeleteOn another note....ended up with ANOTHER fever yesterday afternoon...I finally buckled down and called for a doctors appt. I just hate taking antibiotics! No wonder why my worked felt terrible yesterday- lol :) Excited for the Paleo Challenge Todd! Of course you can use this blog- do I need to add you so you can do what you want with it?
*meant workout not worked- blah
ReplyDelete