2015 January 21 WOD

Posted: January 21, 2015 in Uncategorized

Nutrition Challenge Update!
After week 1, the top 5 high scores are:
1. Kate Wren
2. Sara Miller
3. John Phillips
4. Mary Lawson Day
5. Brandy Ferrell

Congrats folks, keep it up!

Strength

15 minutes to work up to a 2 rep max Deadlift
Compare to June 6, 2014

Metcon

EMOMx8
Odd: 7 Deadlift at 65%
Even: 60 Double unders

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Comments
  1. Robert says:

    I know who’s getting cookies and cheese in their lockers.

  2. Nickhayes says:

    Prewod 2k row 10:32/106c

    2 rep max deadlift
    185/205/225/245

    155# dl
    30 dus

    Postwod 2k row 10:00/109c

    Seth
    Prewod 2k row

    2 rep max deadlift
    185/205/225/245

    155# dl
    30 du’s

    Postwod 10min elliptical
    5 min on rower

  3. Justin Harrison says:

    2RM DL: 345

    Metcon- odd min 225 DL, DU even min reps: 60/60/55/45

  4. stefgatlin says:

    2 rep DL – 185#
    EMOM – 135# DL, 20 dubs
    Back was tight all morning so I didn’t push the weight.

  5. Cara says:

    155# 2 rep max

    105# DL
    Dubs 23/43/36/45 – sucking at these. Need to get a new rope. Since mine broke, I’ve been using one that’s way too long and that’s not helping the cause!

  6. Kate says:

    2RM: 245#

    EMOM:
    185#
    50/60/45/60

  7. Rachael says:

    2RM: 235 #
    EMOM: 153#
    10 DU and lots of SU

  8. Kent says:

    DL 2RM: 265#. Achieved one at 285# which tied 1RM PR, could not get the 2nd.

    EMOM: 155# DL; Alternated 90 Su’s and 60 Wall Kicks.

    Post: 50 Sit-ups as 25/15/10.

  9. jks says:

    DL 315#
    EMOM DL 7×225# DUs 20/20/15/17

  10. brandy says:

    Tip:

    Have you check out Aldi here in Jackson? I have heard they are owned by the same people as Trader Joe’s, so they are sister supermarkets. I have always found great deals on their produce. The last time I was there I got a 3lb bag of sweet potatoes for 99 cents. And they have Grass Feed Ground Beef, and other great meats. Another great deal is their eggs. A dozen for 99 cents. They have alot of organic products to choice from. So if you haven’t checked them out…do it. I always find a deal in there. Oh…and avocados are normally always 49 cents each. πŸ™‚

  11. John Phillips says:

    The above video is a how to for making kale chips. Kale chips are one of our families favorites. Even our 3 yr old loves them. Kale is a superfood. Great source of Vitamin K and Calcium for folks like us that do not drink conventional dairy. Very healthy and very tasty snack.

  12. Kate says:

    Coffee rubbed pork tenderloin:

    http://fastpaleo.com/recipe/coffee-rubbed-pork/

    Also, I use already ground coffee beans instead of whole (don’t feel like grinding my own). This is another good one- sticking with my spicy trend too, I usually add more red pepper than the recipe calls for

  13. Robert says:

    DL 305

    AMRAP @55% which is 165

    Double unders suck. Still.

  14. DL 95, 115, 125, 135, 140 PR!!

    DL 95#
    DU attempts- 5 per round

    Pre WOD mobility on shoulders, glutes, hips, hamstrings
    Post WOD mobility focused on hamstrings and glutes

  15. Jess says:

    At Crossfit Martin
    Skill: worked on rope climbs and tire flips
    WOD: 6 rds
    12 min amrap
    3 wall walks
    6 deads #135
    9 GHDs

  16. Jennie says:

    215# 2 rep, wasn’t a real struggle but my back/hip has been unhappy for a month so I didn’t push it.

    135#, all unbroken
    60 each round, only 2nd round unbroken

  17. Lucas Holland says:

    DL – 435
    Emom – @305
    Row – 12:52
    700 hard 300 easy
    400 hard 100 easy
    700 hard 300 easy
    400 hard 100 easy
    10 min emom of 8 alternating pistols with green band

  18. Bobby says:

    2RM DL: 335# (2RM PR)

    EMOM: 225# DL all unbroken – split DUs into 53/7-43/17-38/22- last round did 85 DUs.

  19. Stephani says:

    DL 2 rep max 183#

    EMOM 103#
    Attempted double unders for 50 seconds each round. Got a few πŸ™‚

  20. Marcia Jo says:

    Strength: 185#

    Metcon:
    120# deadlifts
    Double under attempts, completed:
    19, 15, 18, 22

  21. Ashleigh says:

    2RM: 225# – pretty disappointed with this number. i know i’m capable of more.

    EMOM: rx’d at 146#; broken dubs πŸ˜•

    post-WOD: squats

  22. Patrick M says:

    Max dl 245×2 pr
    Metcon
    155 unbroken and 6-7 du’s per 50secs

  23. Sara M. says:

    ** First off… Congrats to everyone who is participating in the Nutrition Challenge! Week one is complete and we are almost halfway through week 2… Keep at it!πŸ’ͺ **

    Strength – Modified
    Worked on weighted hip extensions @ 5 reps
    5/10/10/15/15
    For sure could have gone heavier, but pec was starting to tense up from holding the weight. Slowly making progress, so that’s something… πŸ‘ Patience…

    Metcon
    85# LBBS (roughly 57% of 1 rep max)
    DUs: 60/60/60/58 <— grrrrr!! Lol got winded (or whizzy as Brandy would sayπŸ˜‰) on the last set! First set was unbroken!πŸ‘ Happy these showed up tonight…

    Post WOD
    Pec PT stretches and weighted mobility

  24. Melanie says:

    Strength
    15 minutes to work up to a 2 rep max Deadlift
    Worked up to #153

    Metcon
    EMOMx8
    Odd: 7 Deadlift at 65% – 93#
    Even: 60 Double unders was able to get about 8-10 each time

  25. Carrie says:

    205# 2 rep max deadlift
    Metcon: dl @ 125#, single unders unbroken but got 60 every round

  26. Matt Z. says:

    455 2RM, 475 F
    300 for 8 EMOM
    MUs

  27. Bill B says:

    Strength
    215# 2RM

    Metcon
    145# for EMOM 8
    60 SU

  28. Bryce Miller says:

    Scaled 2 rep max.
    #255

    METCON
    #155 back squat
    Attempted DU

    Scaled do to having lower back issues.

    • Bryce Miller says:

      15 min lower back mobility post WOD.

      • Bryce Miller says:

        Tip of the day..

        I have been eating small pre cooked shrimp a few times per weeks. Every day that I eat them, I seem to feel both full, and I have plenty of energy.

        There are some benefits of eating these little buggers.

        Shrimp has low-fat and low-calorie protein, a four ounce serving of shrimp supplies 23.7 grams of protein for a mere 112 calories and less than a gram of fat.
        Shrimp is a very good source of vitamin D. This vitamin regulates the absorption of calcium and phosphorus, which is essential for strong teeth and bones.
        Shrimp has anti-inflammatory qualities that can help reduce gum swelling.

        I eat them with some ground horseradish and peppers and you are good to go!

  29. Brandy says:

    200# on 2 rep DL… Might could have gone higher…

    Metcon…125#…DUs 40/35/40/45

  30. Heather M says:

    I didn’t manage to make it to the gym today!! I did manage to run a quick mile on the treadmill!! I guess that’s better than nothing! πŸ™‚

  31. Barbara B says:

    Strength
    75# 2RM (PR)

    Metcon
    45# for EMOM (Scaled to 5)
    40 45 40 50 SU

  32. Megan says:

    15 min shoulder mobility and stretching

    20dubs 400 meter run x4

  33. Amanda says:

    Strength
    2 rep max DL – 133#

    Metcon
    73# for EMOM
    40/50/50/50

  34. Amanda says:

    Tip for the day: Pumpkin, Tropical and Bacon PaleoKrunch are 20% off until Friday night 11:59 EST (until supplies last). πŸ™‚
    http://www.stevespaleogoods.com/

  35. bigdolan says:

    425×2

    Wod 275 many attempts. About 8 per round

  36. Bryce Miller says:

    How about some homemade beef jerky!

    So I am a jerky lover, and have been for ever! I went out today and purchased a food dehydrator. I am making my first batch of jerky now!

    This recipy is a little different but it looks great!

    Homemade Paleo Beef Jerky β€” Gluten-free, Paleo, and Whole30 compliant.
    Ingredients:

    2-1/4 – 2-1/2 pound flank steak, as lean as possible
    1 cup unsweetened apple sauce
    1 tablespoon sea salt
    1 tablespoon sambal oelek chili paste
    2 teaspoons smoked paprika
    1 teaspoon ground cumin
    1 teaspoon turmeric
    1 teaspoon granulated garlic powder
    1 teaspoon onion powder
    Method:

    Remove the steak from its package and unroll it so that it’s flat. Put in a large bag and lay it flat in the freezer for 3-4 hours, until almost frozen (this will make it easier to cut).

    With a sharp or serrated knife, cut the chilled steak against the grain into long strips about 1/4 of an inch thick. Make them as uniform in size and thickness in possible.

    In a bowl, mix the remaining ingredient together and stir well. Pour the applesauce-spice mixture on top of the cut steak, and chill for at least 2 hours, preferably overnight.

    Lay the pieces of steak flat in a dehydrator, making sure to space them far enough apart so that they dehydrate and do not steam. Cook in the dehydrator at 160 degrees Fahrenheit for about 4 hours, but keep an eye on the jerky along the way, testing it as needed.

    If you do not have a dehydrator, you can cook the jerky in your oven. In order to get the meat as crisp as possible, it is advisable to lay the pieces of meat on top of wire cooking racks so that the heat can hit it from all angles.

    Good news! This recipe is Whole30 compliant!

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