April 29th results

Felt great to get some oly in today . it been about a month due to rugby season. Lost a bit from my pr, but that happens every rugby season. ive got 5 lbs to make up. Plus I had 80 mins of rugby from Saturday on my body. Still not 100%. All in all a good day. Good arm day today. Rugby practice tomorrow.

Workout 4/29: A Lone Chicken

So, Sar's out of town on business till Wednesday. That would mark the first extended period of little miss Reagan and I having to "fend for ourselves". This leaves me in a bit of a conundrum as to what my workout schedule will be this week.
Today was a learning experience as to what to do with my 4 month old daughter all day other then the required events of every infants daily life. So today we simply experienced. I wanted to see what she did in certain situations that we haven't experienced before. We went food shopping, baby store shopping, cut the grass, walked the dog, had a snack at a local restaurant with some friends, grilled on the fire pit and had a great day together, adjusting as needed of course.
Tomorrow, we'll go with the same experiment. I will attempt to Olympic lift with her in the gym.

Warmup: Row 750m / dynamic / hip mobility

Strength: work up to 1 rm: work back to 50% at dropping 25% 1 rep, 3 reps, 5 reps

Conditioning: 10 rounds for time:

10 paralette push ups
10 ring rows
20 double unders

Workout 4/26

Got our newest chickentownwers coming in tonight for some Friday fun. We're gonna blow up the core and shoulders.

Warmup: 10 each: squats, push-ups, pull ups, burpees, lunges / dynamic stretch shoulder mobility

Skill: handstand holds

Strength: Turkish gets up 10 each arm

Conditioning: AMRAP 12 mins
Run 100m
10 overhead lunges
10 one arm Dumbell / kb Snatch alternating
Bear crawl 10m

Coming soon...

Stir fry: Caveman Style

So the problem with making stir fry paleo or close there to, is the most distinctive flavor in stir fry: soy sauce.
I tried to make a replacement that has that earthy, salty, umami favor. You have to use some other pretty powerful flavors to get something that will make up for the all that salt.
I thought it came out pretty good.

Sauce:
2 cups of beef stock unsalted
1 tbs minced ginger
1 tsp minced garlic
1 tsp minced onion
1/4 tsp red pepper flake
1 tbs apple cider vinegar
1 tsp sesame oil
1/4 tsp lime zest
1/4 tsp black pepper
Salt to liking when finished

Bring to simmer, reduce by half, remove from heat, let cool and salt to taste.

I like using sirloin sliced to 1/4 in. pieces
I used 1 lb. plus 1/2 cup of the sauce plus a little bit more fresh ginger to marinate the meat for about a hour.

In a hot wok or cast iron pan using a little olive oil, sear the beef in small batch for about 45 seconds on each side toss a few times in the pan then set aside.

Also working in small batches, using whatever vegetables you'd like, stir fry until just tender set aside.

Put a single serving of vegetables and meat in the wok and add about two tbs of the sauce. Toss allowing everything to coat and warm.

I served over some chopped romain. Well revived overall.

Fight Gone Bad with 2 Black Eyes

Well the LVRFC won third 4th game of the season, going 4-0 so far! This win didn't come without a few bumps however. Personally two black eyes, bruises that appear as I was hit several times with a sack of doorknobs, not to mention being very very sore pretty much everywhere. Man of the match Eric Booser made a trip to emergency room post game to have his gaping eye cut cleaned and glued. Side note : he played 50 mins after the injury occurred. Then we had our winger, Looper find out he fractured his jaw today. Complaints? Not at all, it's all part of the experience.

So today Sarah and I had our friends Matt and Erika Petrozelli over for their first chickentown workout. Having recently moved back from manhattan they're looking for something fun and different so they let me put them through a CFC experience. We did a modified fight gone bad after some mobility and squat work.
All got through and did very well. This may turn into a sunday tradition. It was very fun.
Definite rest day tomorrow.

Workout 4/10: Openin' up the garage door!

Haven't had the garage door open in a while. With 80 degrees the fans might have to go on. It will be nice to workout in some fresh air in the gym.
Warmup: 800m run / dynamic stretch / ankle/ shoulder mobility work

Strength: Back Squat 5x3 50-60-70-80-90 % one rep max. Should fail on last set
Strict chin ups 5x max reps

Conditioning:
10-9-8-7-6-5-4-3-2-1 reps
Run 100m (run 1000m on 1st rnd, 90 on 2nd, etc)
Hands stand push-ups
Ab mat sit-ups

Paleo bfast mmm....

Workout 4/5: A CFC first

Had a couple special guests this morning. My friend from california Amanda and she brought along her 22 weeks in the making child to be. Not having worked with pregnant women before I decide some research would be warranted.
There is a surprisingly large amount of pregnancy fitness stuff out there as a resource. More shocking were the things that was ok for them to do. I mean burpees? Wow. Modified of course but I guess I was pretty low on the curve on this one. Very interesting stuff.
I'd check out crossfitmom.com for a good quick resource.

Warmup: 500m row / dynamic

Strength: shoulder press / squat
5-5-5-5-5

Conditioning: Death by Kettlebell
Every minute in the minute preform 3 reps of kettlebell swings time the minute your on: min 1 - 3x1=3, min 2- 3x2=6, min 3 - 3x3=9, etc...