Due to the exceptional afternoon of weather the snow melted and the hooligans were able to have practice. Got some good scrum sled pushes. Think prowler pushes bound up with 4 other guys. Then we got some good conditioning. Great workout. Feeling it right now.
Warmup: 200 double unders / dynamic / shoulder mobility
Strength: 5x3 overhead squats 75% one rep max
Conditioning: every min tire on the minute 12 minutes:
10 m Shuttle run
5 50lb ball slams
5 toes to bar
Official Daily Workout / Life Blog of a Personal Garage Gym Focused on Functional Cross-training Fitness
Tuesday, March 19, 2013
Monday, March 18, 2013
Workout 13/19: Rugby practice or 25 min AMRAP
Looks like a toss up do the frozen crap on the ground as to whether practice is on for tomorrow. Just in case...
Warmup: 200 double unders / dynamic
Strength: 5 times max rep: pull-ups and ring dips, alternate
Conditioning: 25 min AMRAP every 5 minutes 30 second rest.
Shuttle run
Tire flip
Shuttle run
Tire flip
Shuttle run
Tire flip
3 lateral med ball throws across body each side
3 burpees
Warmup: 200 double unders / dynamic
Strength: 5 times max rep: pull-ups and ring dips, alternate
Conditioning: 25 min AMRAP every 5 minutes 30 second rest.
Shuttle run
Tire flip
Shuttle run
Tire flip
Shuttle run
Tire flip
3 lateral med ball throws across body each side
3 burpees
Sunday, March 17, 2013
13.2 Results / Workout 3/18
Well a little disappointing but not a complete surprise to be honest. Box jumps are not something I've ever done fast and that got me. Result 182 reps. Not terrible but not great.
Sarah knocked out 3 rounds at 45lbs and 20in box on her trek back to marathon shape. Not bad at all for someone who has really never done CrossFIt before and who had a baby 10 weeks ago!
For the record. http://games.crossfit.com/judge/13.267156
Workout 3/18:
Warmup: Row 2000m / foam roll / posterior chain mobility
Strength: snatch form 135lb 10 sets of 1 for form.
Conditioning: 10 rounds for time:
10 hand release push ups
10 air squats
10 Abmats
Immediately following: 20 burpee broad jumps.
Sarah knocked out 3 rounds at 45lbs and 20in box on her trek back to marathon shape. Not bad at all for someone who has really never done CrossFIt before and who had a baby 10 weeks ago!
For the record. http://games.crossfit.com/judge/13.267156
Workout 3/18:
Warmup: Row 2000m / foam roll / posterior chain mobility
Strength: snatch form 135lb 10 sets of 1 for form.
Conditioning: 10 rounds for time:
10 hand release push ups
10 air squats
10 Abmats
Immediately following: 20 burpee broad jumps.
Tuesday, March 12, 2013
Workout: 3/13/13 Clean day
Warm up: 1000m row / dynamic stretch
Strength:
Work up to 1 Rep max Squat Clean then work down to 50% subtracting 10% each rep.
Repeat with split jerk.
100 ab may sit-ups for time.
Strength:
Work up to 1 Rep max Squat Clean then work down to 50% subtracting 10% each rep.
Repeat with split jerk.
100 ab may sit-ups for time.
I cracked the code: "Campbell's" Paleo Cream of Mushroom Soup
The classic campbell's cream of mushroom soup has been long used as a kitchen staple. From green bean casserole to a sauce for chicken or pork chops it is very versatile. now its very paleo! Came out really pretty damn good if you ask me!
I used it as a sauce for pork chops tonight. I'm gonna work on the green bean casserole for the holidays.
Make 2 1.5 cup servings
2 slices of bacon chopped
16 oz Crimini mushrooms chopped
1/2 cup onion chopped
1 Tsp on chopped garlic
1/4 tsp thyme
1/4 tsp dried parsley
1/2 tsp black pepper
3 cups unsalted chicken stock
1 cup unsweetened almond Milk
Salt to taste
In a medium sauce pan or small soup pot over medium high heat:
Begin sautéing bacon until it is almost fully rendered. Add mushrooms and onions, sauté until all water is cooked out of mushrooms and they just begin to brown. Add in garlic, thyme, parsley. stir in for 30 seconds then add chicken stock. Bring to a simmer on reduce by about 1/2.
Add in almond milk and continue to reduce by another 1/3.
Should be a good consistency as a soup at this point. Add salt to taste.
As pork/ chicken sauce: reduce soup by another 1/3. while reducing, brown pork or chicken in a little olive oil (Doesn't have to be fully cooked yet). In a small casserole place chicken or pork. Pour soup over so it covers the meat and loosely cover with lid allowing some steam to escape. cook 45 minutes at 350.
The sauce should reduce to a thicker gravy like consistency by the time its done. If not remove meat and pour sauce back In to small pot and reduce to liking or you can whisk in 1/4tsp of xanthan gum (not paleo, but it's a freaking 1/4 tsp) to thicken it up a bit. Add salt to taste.
Enjoy!
I used it as a sauce for pork chops tonight. I'm gonna work on the green bean casserole for the holidays.
Make 2 1.5 cup servings
2 slices of bacon chopped
16 oz Crimini mushrooms chopped
1/2 cup onion chopped
1 Tsp on chopped garlic
1/4 tsp thyme
1/4 tsp dried parsley
1/2 tsp black pepper
3 cups unsalted chicken stock
1 cup unsweetened almond Milk
Salt to taste
In a medium sauce pan or small soup pot over medium high heat:
Begin sautéing bacon until it is almost fully rendered. Add mushrooms and onions, sauté until all water is cooked out of mushrooms and they just begin to brown. Add in garlic, thyme, parsley. stir in for 30 seconds then add chicken stock. Bring to a simmer on reduce by about 1/2.
Add in almond milk and continue to reduce by another 1/3.
Should be a good consistency as a soup at this point. Add salt to taste.
As pork/ chicken sauce: reduce soup by another 1/3. while reducing, brown pork or chicken in a little olive oil (Doesn't have to be fully cooked yet). In a small casserole place chicken or pork. Pour soup over so it covers the meat and loosely cover with lid allowing some steam to escape. cook 45 minutes at 350.
The sauce should reduce to a thicker gravy like consistency by the time its done. If not remove meat and pour sauce back In to small pot and reduce to liking or you can whisk in 1/4tsp of xanthan gum (not paleo, but it's a freaking 1/4 tsp) to thicken it up a bit. Add salt to taste.
Enjoy!
Monday, March 11, 2013
Screaming Karen / Sarah's Paleo Challenge/ rugby
Wow, what a week. Lots of things happening.
First, a decent start to the CrossFit open.
Second, Sarah Decided that we are tightening up our diets with a new challenge.
Third, tonight's workout, Dennis O'donnels favorite workout also known as "screaming Karen. "
And tomorrow it's rugby season baby!
So yesterday I hit a 141 on the open. I was pretty happy with that. It was rough.
Starting today, my wife Sarah created the Biggs' best life paleo and fitness challenge. Looking forward to it, I still have some baby weight to shed. We both have our goals and will work together to get there!
Decided to finish off the quads and shoulders from yesterday's open workout so I put together "screaming Karen".
Strength= 65% 5x5 squats and shoulder press followed by "Karen" 150 wall ball shots with a 20lb med ball. I was psyched to break 10min after all that.
Tomorrow marks the first day of rugby. so excited! Right around that 3 month mark I get the itch. That means ill be switching to in season workouts.
First, a decent start to the CrossFit open.
Second, Sarah Decided that we are tightening up our diets with a new challenge.
Third, tonight's workout, Dennis O'donnels favorite workout also known as "screaming Karen. "
And tomorrow it's rugby season baby!
So yesterday I hit a 141 on the open. I was pretty happy with that. It was rough.
Starting today, my wife Sarah created the Biggs' best life paleo and fitness challenge. Looking forward to it, I still have some baby weight to shed. We both have our goals and will work together to get there!
Decided to finish off the quads and shoulders from yesterday's open workout so I put together "screaming Karen".
Strength= 65% 5x5 squats and shoulder press followed by "Karen" 150 wall ball shots with a 20lb med ball. I was psyched to break 10min after all that.
Tomorrow marks the first day of rugby. so excited! Right around that 3 month mark I get the itch. That means ill be switching to in season workouts.
Sunday, March 10, 2013
Workout: 3/11/13 <=(palindrome)
Bit of a downer as my CrossFIt games score didn't post due to a technically glitch. Oh well, we move on....
For the record: http://youtu.be/pM-JUnwFD-A
Warm up: run 400m / dynamic/ foam roll
Strength: squat/ shoulder press
5x5
Workout: Karen
150 20lb wall balls for time
For the record: http://youtu.be/pM-JUnwFD-A
Warm up: run 400m / dynamic/ foam roll
Strength: squat/ shoulder press
5x5
Workout: Karen
150 20lb wall balls for time
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