SWOD
Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
+
WOD
3 ROUNDS
10 Toes 2 Bar
20 Walking Lunges
Rest 2 Min
3 ROUNDS
10 Knees 2 Elbows
15 Burpees
Rest 2 Min
3 ROUNDS
20 Situps
20 Squats
Remember, Opens Workout At 4:00 pm and 10:00 am Saturday. This is a re-do of WOD #1.
Press: 51-56-65x2
ReplyDelete3:26, 7:18, 4:21 or somewhere in there pretty close.
Jaime... here is that recipe and for anyone else this is paleo friendly and oh so yummy :) and easy!
Beef and Broccoli Stir Fry
2 tsp olive oil
2 T minced fresh ginger
2 medium scallions, minced
2 garlic cloves, minced
1/4 tsp crushed red pepper flakes
Zest of 1 orange
1/2 pound thinly sliced sirloin trimmed of fat
2 cups fresh broccoli florets or one 10 oz bag frozen broccoli thawed.
1 red bell pepper chopped
2 T tamari wheat free soy sauce (at winco)
2 T rice wine vinegar or white wine vinegar
1 tsp arrowroot powder (instead of cornstarch) mixed in 1 T water.
Heat the oil add ginger, scallions, garlic until fragrant.. 30 sec. add red pepper flakes and orange zest and cook 20 more secs. toss in the sirloin stirring until browned.. 2min. add broccoli and bell pepper. stir and toss for about a minute until soft but still crunchy. pour in the soy sauce and vinegar. bring to a boil stirring constantly. add arrowroot mixture until thickened.. 15 secs. remove from heat, let stand 1 minute.. enjoy!
85#, 115#, 125# x 3. I've gone up 30 plus pounds on the press in just 3 weeks. Pretty amazing.
ReplyDeleteWOD 3:25, 4:29, 3:22. Have a good weekend everyone.
Yeah Steph! We were just talking about you this morning. We missed you.
ReplyDeleteHad great mother son bonding time this morning with Deryk and I. (okay maybe not so great for him.)
Presses 50 55 60x3 (Deryk) Lori 40 45 50x3
Deryk 5:22 6+ and 4+
Lori 4:24 7:22 and 5+ (subbed 30 sec. planks and flutterkicks)
Burpees were a bit slower as I worked on my core form.
Since I pulled my back last week I have really been aware of my core and its positions. Didn't realize how my body had adjusted to incorrect form. This week has been really good for me to make a conscience effort to do things right in my core. Thanks again Sam!
I did the sectional WOD #1 again but I did not improve. My DUs are just not there yet, especially when I am tired. But they will be next year!
ReplyDeleteThanks Steph! 3:58/7:30/4:05
ReplyDeletePress 55x4
Now that I've been better about my diet, I can totally feel it when I eat bad! It keep getting better and there is no going back!
Sectional WOD # 1 for me today 5 rounds even.
ReplyDelete140x4. 2:58 2:50 2:49
ReplyDelete95#, 115# 125#
ReplyDelete3:47. 5:47. 3:21.