Friday 9/30/16...#1. Bench press; #2. Power cleans + shoulder press

#1. Wendler: Bench press

#2.WOD: 5 rounds for time

     10 Power cleans
     10 shoulder press

#3. Partner decline sit up ball toss


from Thrive Market:

When battered, roasted, and slathered in hot sauce, cauliflower florets make the most savory, irresistible vegetarian app. Serve these buffalo "wings" to carnivores and veg-heads alike with dairy-free ranch dressing for a crowd-pleasing gameday snack. 

CAULIFLOWER BUFFALO "WINGS"

Yield: 2 to 4 servings
Active Time: 8 minutes
Total Time: 1 hour

INGREDIENTS

2 tablespoons melted ghee
2/3 cup hot sauce
1/2 cup coconut flour
2 teaspoons garlic powder 
2 teaspoons onion powder 
1 teaspoon salt 
1/4 cup melted coconut oil 
1 medium head cauliflower, broken into florets 

INSTRUCTIONS

Preheat oven to 450 degrees and line a baking sheet with parchment paper.

Whisk together melted ghee and hot sauce in a small bowl. Set aside.

In a small bowl, mix together coconut flour, garlic powder, onion powder, and salt. Pour melted coconut oil into another bowl. Dip cauliflower florets into oil, then toss to coat in flour mixture and place on baking sheet. Roast in oven 20 minutes, turning over after 10 minutes. Remove from oven and brush hot sauce mixture over each piece. Return to oven and roast 25 minutes more.

Photo credit: Paul Delmont

Thursday 9/29/30... The 300

Conditioning:

30 knees to elbow
30 box jump
30 KB swings
30 Burpees
30 Pull ups
30 Dips
30 cal row
30 DB snatches (alternating)
30 O.H. walking lunges
30 wall ball shots

Wednesday 9/28/16..... EMOM: pull ups,kb swings, dubs

WOD #1.

 EMOM x 15:00

     Minute 1: 5 Pull ups

     Minute 2: 10 Kettlebell swings

     Minute 3: 20 Double Unders


WOD #2.

Core: 4 rounds

     25 GHD sit ups or decline sit ups

     1 minute keg hold (bear hug style)

Tuesday 9/27/16... #1. Bench press, #2. Festivus 2016 wod1

Strength: Bench Press 3-3-3-3-3

WOD: For Time
“2016 Festivus Games WOD 1”
25 Wall Balls
25 Air Squats
25 Hand-Release Push Ups
25 Double Unders or Single Unders
25 Kettlebell Swings
25 Double Unders or Single Unders
25 Hand-Release Push Ups
25 Air Squats
25 Wall Balls

Monday 9/26/16...#1. Wendler - Deadlift #2.

#1. Wendler - deadlift


#2.  Conditioning
WOD 1:EMOM x10:00

7 Bench Press @ 65%
15 Sit Ups

WOD 2: EMOM x 10:00
7 Deadlifts
10 Push Ups

Sunday 9/25/16... #1. Bench Press, #2. Power cleans + Pull ups

#1. Wendler: Bench press

#2. Conditioning:
      3-6-9-12-15

     Power cleans
     Pull ups

Saturday 9/24/16.... #1. Squat, #2. front squat, dubs,row

#1. Wendler: Back squat

#2. Conditioning:

21-18-15-12-9: Front squat

40 Doubles

200m Row

Friday 9/23/16.. #1. Wendler shoulder, #2. EMOM-24 HSPU + Row

#1. Wendler - shoulders

#2. EMOM-24 minutes

     1st minute: 8 HSPU (sub strict shoulder press)

     2nd minute: 10 calorie row

     3rd minute: REST

Thursday 9/22/16... #1. back squat, #2. DUBS + OHS

 #1. Wendler: Back squat

#2. Conditioning: 5 Rounds

     50 DUBS
     15 Overhead squats (95/65)

Wednesday 9/21/16.... Wendler - Deadlift, Burpee power clean ladder

#1. Wendler 5/3/1 - Deadlift

#2.  Conditioning

21-18-15-12-9-6-3

Burpee deadlift or burpee power clean

* 10 wallballs on the dashes

Tuesday 9/20/16.... Wendler: shoulder press,

#1 Wendler - shoulder press

#2.  Conditioning

TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Doubles
200m Row

Monday 9/19/16...." Nicole"

"Nicole" BENCHMARK WOD

Twenty minute AMRAP of:

400m run

pull-ups for max reps

Score is the total number of pull-ups completed each round. 

9/18/16..... "Linda" aka "three bars of death"

#1. Wendler 5/3/1 do Bench press or Deadlift

#2. Conditioning:

"Linda" 

10-9-8-7-6-5-4-3-2-1 reps of the triplet: 

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight 

Set up three bars and storm through for time.

Friday 9/16/16..."Painstorm"

• For time
• -200 meter Farmers Walk
• !00 sit ups
• 100 back extensions
• -200 meter sandbag carry
• 50 Pull-Ups
• 50 Thrusters (45 lbs/35 lbs)
• -200 meter Suitcase Walk(right)
• 75 Squats
• 75 DUBS
• -200 meter Suitcase Walk(left)
• 50 Kettlebell Swings (1.5 pood/1 pood)
• 50 DB snatch - alternating
• -200 meter Row
• 25 Dips
• 25 Handstand Push-Ups
• 
  

Thursday 9/15/16... #1 Wendler 5/3/1 - back squat, #2. Row + squat

#1. Wendler squat - week-3

#2. Conditioning:

     AMRAP-5
     21 calorie row
     21 back squats

Rest 5 minutes

     AMRAP-5
     15 calorie row
     15 front squats

Rest 5 minutes

     AMRAP-5
     9 calorie row
     9 thrusters

Wednesday 9/14/16.... Wall balls + Power cleans

4 Rounds: AMRAP-3

     15 wallballs
     max rep power cleans

* rest 1 minute
** increase weight each round


Core: 4 rounds
     25 GHD sit ups or decline sit ups
     1 minute keg hold (bear hug style)

Tuesday 9/13/16... #1. Wendler - shoulder, #2. KB swings, broad jumps,wall balls, lunge

#1. Wendler: Week 3  Shoulders

#2. conditioning: AMRAP-15

     7 KB swings
     Burpee broad jump length of turf
     7 wallballs
     walking lunge length of the turf back to your KB

*set up your KBs on one end of turf and your wall ball at the other end

Monday 9/12/16....#1. Wendler 5/3/1 - Deadlift, #2. GTOH + DUBS

#1. Wendler - Week 3: Deadlift

#2. Conditioning:

       15-12-9-6-3
     Ground to Overhead
* Do 30 DUBS

#3. midline: 4 rounds

       25 GHD sit ups or decline
       1 minute slamball/keg hold (bear hug style)

Sunday 9/11/16...#1. Wendler - Bench press, #2. Death by pull ups

#1. Wendler - Bench press

#2. Death by pull ups
EMOM - do one pull up the first minute, 2 the second minute.... increasing by one rep until you no longer can do the number of reps within the minute

Saturday 9/10/16... #1 Wendler - Back squat, #2. AMRAP- 18... back squats,dubs,hpc

#1. Wendler: Back squat

#2. Conditioning: AMRAP-18

     8 back squats
     25 Dubs
     3 HPC

This recipe is shared with permission from our friends at alinaislam.com.

Chicken and Sweet Potato Cutlet

Serves: 4

Prep time: 20 minutes

Cook time: 30 minutes

Refrigerate: 2-3 hours

Ingredients:

• 1 pound skinless, organic bone-in chicken
• 2 medium sweet potatoes, peeled and roughly chopped
• 1 cup cilantro, chopped
• 1 tablespoon green chilies chopped fine
• 1/2 teaspoon red chili powder, or to taste
• 1/2 teaspoon ground cumin, or to taste
• Salt and pepper, to taste

For the Coating:

• 1 egg
• 1 cup almond or coconut flour

Instructions:

1. Add water to two saucepans, and bring both to a boil. Place chicken in one, sweet potatoes in the other.
2. Remove from heat when chicken is done (about 15-20 minutes) and sweet potatoes are done (about 10-12 minutes)
3. Once cooled, shred the boiled chicken into small pieces. Mash the potato. Mix together in a bowl.
4. Add in cilantro, chilies, and spices
5. Form 2-inch, round patties
6. Leave in fridge to firm (ideally 2-3 hours, but I was impatient and waited 30 minutes)
7. Remove from fridge, then dip each side in the egg mixture (just one egg beaten)
8. In a separate bowl, coat each cutlet in flour
9. Place on a cookie sheet on top of parchment paper. Allow it to freeze.
10. When you’re ready to eat, simply take one out and pan-fry it with some ghee or coconut oil.

Tip: once all cutlets are frozen, it is best to store them in a container to keep the taste fresh!

If you enjoyed that savory sweet potato recipe, give these a try – Spicy Sweet Potato Hash, Sweet Potato Pancakes, and Moist & Chewy Sweet Potato Blondies!

Thursday 9/8/16..#1. Deadlift, #2. Deadlift, KB, stone carry, slam balls, row

#1. Wendler - Deadlift (week 2)

#2. 3 rounds for time:
     10 Deadlift
     15 KB swings
     100 meter stone/keg carry
* Rest 1 minute

     3 rounds for time:
     10 deadlift
     15 slamballs
     200 meter row

Wednesday 9/7/16.. Row + Overhead squats

Conditioning for time:

   30 calorie row
     15 OHS
   30 calorie row
     12 OHS
   30 calorie row
     9 OHS
   30 calorie row
     6 OHS

Tuesday 9/6/16...#1. Wendler - shoulder press, #2. C&J, HSPU,TTB,KB swings,Run

#1. Wendler - Shoulder press (week 2)

#2 Conditioning:
     5 C&J
     40 HSPU
     5 C&J
     40 TTB
     5 C&J
     40KB swings
     5 C&J
     400 meter run
     5 C&J
   

The Inman Mile

maybe this one for Saturday .........

Inman Mile 

From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.” 

This is hard, and for many impossible. Start with 150% of bodyweight and see how far you can take it. Then, if not able to make the mile, rest and start again with largest load you estimate can be carried for a mile regardless of time. Post load, bodyweight, and time to comments.

Monday 9/5/16... #1. Wendler - back squat, #2. Front squat + KB swings

#1. Week 1 - Cycle 2   Back squat

#2. 7 Rounds for time:
     7 Front squats
     7 KB swings

saturday 9/3/16... Row20 cal then 3 rnds - push press,reverse lunge, bent over row, then 25 dubs

Conditioning:

Row 20 calories - then -

     3 rounds:
25 push press (75/55)
20 front rack reverse lunge
15 bent over rows to chest

then - 25 DUBS

Friday 9/2/16... Wendler - Back squat, WOD - Dubs, thrusters, TTB,100m farmers walk

#1. Wendler - Back squat

#3. WOD 5 rounds for time

                 50 dubs
                 10 thrusters (95/65)
                 10 TTB
                 100 M. Farmers walk

Thursday 9/1/16...#1. Wendler - deadlift #2. Run GHD sit ups, Deadlifts

#1. Wendler - Deadlift

#2. Metcon: 3 rounds for time

     400 meter run
     40 GHD sit ups
     7 Deadlifts