Sunday, March 31, 2013

Workout 4/1

Warm up: 800m run / dynamic / lax ball

Strength: 5max rep strict pull ups / Deadlift 3-3-3-3-3-3

Conditioning for time:
1500m row
20 slam balls 50 lbs
1000m row
15 slam balls 50 lbs
500m row
10 slam balls 50 lbs
250m row
5 slam balls
100m row.

Friday, March 29, 2013

The First Gramma Chickentowner /13.4 results

  Sorry so sort but, Aunt in-law Carole is in visiting from California. This morning she got her first taste of functional fitness. We got through a bunch of movements and she did very well. squats/shoulder press/ ab mats, burpees. She did quite well and will be feeling it tomorrow for sure.  I took on 13.4 right after and was happy with the result: 71 reps. this was a classic "keep moving" workout. Every second count.

Wednesday, March 27, 2013

Delinquency is sometime the option.

Been neglecting CFC for the past few days. Sometimes priorities take over. Baby/wife, work, rugby etc. something had to give. So I never got 12.3 posted. Disappointing but if anything I could say it was not because of laziness. When 7am and 11pm seem to be a few hours apart there a only a few things you can do. Push yourself over the edge or take care of what you need to and relegate the rest for the time being.
Anyway the first rugby match of the season went well. The hooligans beat the Wharton rugby club on their home turf.
I had previously posted about playing the position of hooker. Short recap: basically pretend you and seven others are forming a human prowler that is ramming itself into another human prowler. Well the hooker is the human ram rod in the middle taking the brunt of roughly 1600lbs on his neck and shoulders.
Long story short.... Neck bad, neck very bad hurt now. Needed two days and a massage to get that I order.
Rugby tomorrow, Friday will probably be 13.4 and Saturday rugby practice.
Next week, back on it in Chickentown.

Thursday, March 21, 2013

Active Dad Syndrome

Warning: first world problems ahead:
Well folks, I'm torn hear. It's CrossFIt open season, it's rugby season, it work busy season and most importantly it's infant rearing season. Something has to give. With the help of an awesome wife I've been able to hit workouts everyday since Sunday including two rugby practices. That equals rest day in this 32 year old's vernacular. Im feeling it. no joke, body is in need of some repair. Tomorrow after a huge and inevitably exhausting meeting, Im gladly in charge of our little Reagan while Sarah gets some much needed pampering for a couple hours. Definitely a first world problem here, but I either do 13.3 tomorrow evening after a long day on short rest or miss a critical pregame rugby practice on Saturday to do it? Sunday is a rugby day as the hooligans take on Wharton so that's off the table, movement is not a friendly thing after a match. I fear the "open" may take the backseat or be delayed in violation of protocol. We shall see what the gods have in store.

Wednesday, March 20, 2013

13.3 Preview

I recall getting a 222 last year at CF cleveland. The dus were like trying to jump with sand bags. Couple tips: "no reps" are exponentially bad on Karen, make then count & don't blow it on the first set, do a comfortable first set then break it up.

I picked a good week last week to tighten up on my karen time:

Sunday is a rugby day hooligans vs. Wharton. So it looks like friday or Saturday will be the day to tackle this one.

Tuesday, March 19, 2013

Workout 13/20

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

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

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.

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

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.


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.

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:

Warm up: run 400m / dynamic/ foam roll

Strength: squat/ shoulder press

Workout: Karen
150 20lb wall balls for time