For all those guys hitting the Whole30 this month I thought I’d post a quick and easy, “>Paleo Laksa video that Becca and I made last year. It’s super easy to make and taste fricken awesome – Get some.
httpv://
Tuesday 7.8.12
A: 3RM Overhead squat
B: Muscle-up tech
C: 5 Rounds for time (10 min cap)
200m run
10 burrpees
Post loads, times and training notes to comments.
A: 3RM at 35kg (2.5 off PB – so happy with that as bar felt really heavy for some reason)
B: hmmmmm one day!
C: Love running (seriously I do) – not so fond of stacking on the cement on the downhill section though…. must work on getting my feet and my head working together!
ouch!!
Nicely done fee :s
A: 65kg
B: learnt to trust in the false grip to hold my weight, also my version of punching through the rings and how it’s actually meant to be done are a little different! Learnt to keep the rings super close to my chest
C: 6:30-something-ish thanks Ben for the gee up and the puch in the final round
BOOM! Check it ->Registered Crossfit Lvl 1 course in October 13&14
very exciting John!
A. 1 x 3 @ 42kg
B. good to practice. Managed 2 from the rings. First attempt since shoulder crapped out. Didn’t notice any pain (Pete and Nat at Enhance know there stuff).
C. 7.04
A: worked up to 60kg’s – felt good
B: one day
C: 9:10
A: worked up to 27.5kg (PB) stoked that i managed to get this since all my other squats have severely declined!
B: missing some skin on my wrists & definitely cannot hold my weight up. yet.
C: 9:29, felt like i was cycling through the burpees pretty quickly for the most part, had to stop a few times to blow my nose on a couple rounds, damn you cold weather! also did a few extra burpees on round 2 because i wasn’t sure i’d counted right…better to do too many than too few! run was where i slowed down a lot, especially on the uphill. felt like the last round was my strongest. overall pretty happy!
A. 1RM at 25KG – new PB, thanks Kylie for pushing me!
B. definitely need to work out the false grip to start with – have to do some serious work on chin ups and dips!
C. 9:35 – happy with keeping each round under 2mins
Woooooaaah. Laksa is totally what we were going to have for dinner tonight… Ben’s right, it is damn good!
A: 35kg. Almost didn’t make it but gave it another go at the very end and I got it. My worst part of this lift is getting it onto the back of my neck, I am such an unco at it. And last time I tried it from a rack it crashed into my shin (which I am still recovering from)… Can’t win.
B: Have no trouble with the progressions – I may just have to work on my strength a little (OK maybe a lot) before I get on to the real thing.
C: Didn’t do this today as still sick and struggling to breath normally.
A: 30kg
B: Special, so special, need more work on the pushing through.
C: 9:55 – This ruined me, I’ve never been so close to having a vomit. Let this be a reminder to me to never go away again for 4 weeks….EVER!!!
A: 80. Failed at 90 twice. 90 is PB so disappointed
C: 8:05. Kept a consistent pace throughout. Just need to move faster.
A: 60kg (PB for 3RM and 1RM)
B: Learnt alot
C: 8:34 – nice to finish within the time limit
A: 55kg
B: back in January or February i set a goal to get my name on the board for something, tonight i got to put my name on that board for muscle ups. i did 10 kipping. pretty happy with myself.
C: 7:25. i left a little in the tank after the 10 muscle ups, not sure if i left enough, or if i should of tried going for a few extra muscle ups. either way i had a good night
A. 40kg 1sr attempt had no depth 2nd was good
B. Still a long way off this one !
C. 9.40 maybe or 9.20… Very slow today and I started to lose count a few times ! Round 4 and 5 felt good.
A. 22kg happy with that for a first proper attempt
B. Will be a while before I get to these!
C. 9:52, pleased I finished. Last set of burpees was a killer!
A: 35kg (PB) felt good.
C: 7:16
Whole30 peeps: Cauliflower “rice” for the first time tonight (with chilli/lemon/garlic chicken) — pretty good. Although Michael says “not as awful as I expected” which wasn’t really the response I was after!
There’s a great recipe in Melissa Joulwan’s Well Fed for a pilaf version, but I made the simpler Nom Nom Paleo version tonight: http://nomnompaleo.com/post/1626071845/another-simpler-version-of-cauliflower-rice
Let’s face it, cauliflower is not a tasty vegetable. That said, this is by far the best way I’ve ever eaten it.
FYI, the cookbook: http://www.theclothesmakethegirl.com/wellfed/
This Sunday: Citrus Carnitas!
A: 60kg, 5kg up from my previous PB. Ugly-snatched it up to 50kg, clean/traps/overhead for 55 and 60kg. Wrist/shoulder confidence the main limitation: squat is fine at this weight. Love the elastic straps – thanks Trent. Should be able to go up again with more training.
B: Have committed to getting ring muscleups by the time the Tough Mudder rolls around. Need more pullup strength, more snappiness.
C: 7:50: burpees on rounds 3 and 4 were tough work, didn’t go hard enough. I can do better than that.
Post-work stressed before the workout but felt great afterwards.
A. 25kg happy with that while keeping my balance
B. Gotta work on pullups first!
C. 10:00 – timed out with 7 burpees to go
A. 40kg a new PB!! Flexibilty is improving very slowing.
B. Can get 2 out, have to practice turn outs more.
C. 8:05 I hate running
This is my first post on here! I’m so excited to be meeting everyone, you’re all so friendly and helpful. Thanks!
A: 18 kg, it’s a starting point and will go up quickly!
B: My form feels good, I just lack the strength at the moment.
C: This killed me. I finished four under the time limit, running hurts right now. I did manage to finish the last run (over time of course). Next time I will finish!
A: 5×30, 5×30, 3×40, 3×45, 3×50 (PB), failed @ 55.
B: 3×3 pull ups – muscle ups wont happen without them!
C: 9.26. Thanks Benny for the burpee motivation
A: 25kg Woo hoo!! 5kg heavier than last time!!
B: In my dreams!!
C: This killed me!! Cold run and burpees… were not a good mix for me but pushed it and finished the run of round 4… This will now be one of my goals to complete in under 10mins! Why do circuits that kill me make me so much more determined to finish them!?
A: 27.5kg
B: Yep
C: Struggled with the cold too! Timed out on the 5th round run.
A: 30*3, 30*4, 30*3, 30*3. Trying to get comfortable overhead.
B: Good steps to practice.
C: 5:43