vertical pull

15 May 2015 – WOD

Just to be clear, I was not wearing my wrist straps to back squat... there was a strict press immediately after this, I swear!

WORKOUT OF THE DAY

A) EMOM x 10
Even: 3 Back squat
Odd: Vertical pull

B) Beginner
Back squat: 3 x 10 @ 20-30kg, Tempo 2020
60 seconds rest between rounds

B) Intermediate & Advanced
Back squat: 3-5 x 10 @ 45% 1RM, Tempo 2020

C) 10 minutes to get as far as possible up the following ladder:

"Skill Focus"
2, 4, 6... Front rack lunge (60/40 kg)
10 Shoulder taps

"Fitness Focus"
2, 4, 6... Goblet lunge (16/12 kg)
20 second Handstand hold

Not sure what Skill Focus and Fitness Focus are? Check out this blog.

20 Jan 2015 – A She Cooks, She Cleans Special: What your coaches are eating this week...

It's the first week of the Whole Life Challenge! So instead of giving you just one recipe for this instalment of She Cooks, She Cleans, I'm providing you with a whopping SIX tasty meals that I found online as part of an ongoing series: What your coaches are eating this week... for Dinner

You all know the old adage, "Failing to prepare is preparing to fail", so every Sunday, Phil and I sit down and plan our meals for the week. Planning your meals is a crucial step towards healthy and balanced nutrition because you're more likely to eat something healthy if you already have your ingredients at the ready. Planning ahead also gives you the chance to search out and try new recipes. New recipes means you're less likely to get bored. Not being bored means you're more likely to stick to your nutrition plan... Sticking to your nutrition plan means.... Winning!

Before going on, you'll see a few trends with this:

  1. Phil and I eat, ALOT. We also eat a lot of sweet potatoes, so you'll see these often with our meals.
  2. We are doing the Whole Life Challenge at the Performance level, so some of the meals might be a bit more strict than you need for your level.
  3. We live on leftovers. To ensure we eat enough during the day, and enough of the right stuff, we typically just double the meat that we buy for each of these meals so we have enough left over from dinner to have for lunch as well. 

Hope this is helpful in your planning, let me know which meals you tried or what you had for dinner this week! * Click on each meal for a link to the recipe

Monday

PaleOMG's Sausage and Butternut Squash Hash
Sautéed spinach

Monday's can be tough and what better way to make them more manageable than Brinner? That's breakfast for dinner, obvs. This is one of our favourite meals.... It's easy to make, easy to double and versatile (don't want sausage, try it with ham. Don't want squash? Easily add in sweet potatoes instead. Out of sage? Season with rosemary and thyme). When choosing your sausage, be sure to check that it is free of any nasties, such as breadcrumbs and rusk. Most store-bought sausages, burgers, meatballs have rusk in them, which is not WLC-friendly!

Kitchen hacks

We often only need to use half an onion for our recipes, so, when I have extra time, I chop an entire onion, use whatever I need for the recipe, wrap the rest tightly in cling film and pop it in the freezer. Whenever I need onion again later in the week, I have it chopped and ready, so all I need to do is pull it from the freezer and throw it in my pan!

Tuesday

Zenbelly's Chicken and Gammon with apples
Sweet potato mash
Steamed broccoli

This is just the right mixture of sweet and savoury, and it's a 'pop in the oven and leave it' recipe, double bonus. Also, it calls for chicken thighs which means it's budget! To make this WLC-friendly, I substitute chicken stock and a splash of balsamic vinegar for the wine, and gammon for the bacon.

Nitrates and nitrites

As you can see, this recipe originally calls for bacon, but I am using gammon instead. On the Performance level, you are not allowed nitrates and nitrites, found in most cured and deli meats, such as packaged ham, chorizo, and bacon. You can find nitrate-free bacon at stores such as Whole Foods, but it's not quite as tasty and nitrate-free gammon is relatively easy to find and more wallet-friendly.

Wednesday

Williams Sonoma's Lemon Thyme Vinaigrette Salmon
Steamed asparagus
Avocado and tomato salad

Williams Sonoma's online recipe catalogue was one of my favourite things to browse pre-CrossFit days. But just because I gave up the stodgy pasta, bread and cheese, doesn't mean I had to give up on Williams Sonoma! I have found quite a few recipes that are already clean and some that just need a few tweaks here and there. This is one, which, if you make extra veg, doubles as a great salad for lunch. 

Where do you get your fish?

Friday

Primal Palates Steak with Chimichurri
PaleOMG's Sweet Potato Fries (I'd leave out the dill with the chimichurri)
Steamed green beans

Mmmmm steak. We happen to have been lucky enough to receive a meat hamper for a Christmas present (thanks Rick and Deenah!) and find some additional steak on sale, so we get to treat ourselves with a Friday night steak dinner (we're so rock 'n roll).

Kitchen Hack

Check out this video for tips on how to make steak that doesn't have a bull's eye (yeah the guy is a bit annoying, but the info is good!)

Saturday

Nom Nom Paleo's Weeknight Roast Chicken with roast broccoli, cauliflower and carrots
Roast sweet potatoes

Ahh the weekend! With that little extra time, I can make some proper comfort food roast dinners. As always, I make this with the aim of making enough to have loads of leftovers (which is a challenge, given that I live with a man that has a black hole for a stomach). 

Sunday

PaleOMG's Blackberry Glazed Pork Chops
Sweet potato mash
Mixed greens salad

I don't know why fruit and pork chops go so well together, but I can't seem to find a pork recipe I love that doesn't involve fruit of some sort. 

Coming up next time..... What your coaches are eating this week... for Breakfast.


10922635_782090118522871_2490855973061257623_n.jpg

WORKOUT OF THE DAY

A) Beginner

A1) Front squat: 5 x 5 *Add load as technique allows
A2) Vertical Pull

A) Intermediate & Advanced
A1) Front squat with 2 second pause: 2-4 reps @ 80-90% totalling 16-20 reps
A2) Vertical Pull

B) All Athletes
Fancy trying one of the Athlete Games Workouts that Maria smashed this past weekend?

4 rounds for time of:

"Skill"
10 Front squats (70/47.5 kg)
15 Toes-to-bar
Run 200m

"Fitness"
10 Weighted squats, as technique allows (Front/Back/Goblet)
15 Sit-ups
Run 200m

*Time cap: 12 minutes

WLC Lounge WOD:
10 Air squats
15 Sit-ups
20 Burpees

23 Dec 2014 – CrossFit Open 14.3 and Holiday WOD 14.1

Obviously, CF1864 athletes will have their chin tucked in when they deadlift to maintain a perfectly neutral spine.... Goes without saying!

Obviously, CF1864 athletes will have their chin tucked in when they deadlift to maintain a perfectly neutral spine.... Goes without saying!

WORKOUT OF THE DAY

A) Beginner
A1) Back squat: 5 x 5
A2) Vertical Pull

A) Intermediate & Advanced
A1) Back squat: 3-5 reps @ 75-80%, totaling 18-21 reps
A2) Vertical Pull

B) Advanced Only
Barbell squat jumps: 3 x 6 @ 40% 1RM.
Rest 60 second between sets

C) All Athletes

CrossFit Open 14.3
As many reps in 8 mins as you can of:
10 Deadlifts 60/40 kg
15 Tyre Jumps, 24/20"
15 Deadlifts, 85/60 kg
15 Tyre Jumps, 24/20"
20 Deadlifts, 102/70 kg
15 Tyre Jumps, 24/20"
25 Deadlifts, 125/85 kg
15 Tyre Jumps, 24/20"
30 Deadlifts, 142.5/92 kg
15 Tyre Jumps, 24/20"
35 Deadlifts, 165/102.5 kg
15 Tyre Jumps, 24/20 in  


HOLIDAY WOD 14.1

15 min AMRAP:
5 push up
10 walking lunges
15 sit ups

13 Dec 14 – Deadlifts and Partner WOD

Partner WOD! Great practice for our Christmas Cracker....

WORKOUT OF THE DAY

A) Beginner
A1) Deadlift: 5 x 5
A2) Vertical Pull

A) Intermediate
A1) Deadlift: 2-4 sets @ 80-85%. Totalling 10-15 reps
A2) Vertical Pull

B) All Athletes
'I go, you go'
3 minute AMRAP:
10 wall balls (9/6 kg)

Rest 1 minute

'I go, you go'
3 minute AMRAP:
100 m medball sprint (9/6 kg)

Rest 1 minute

'I go, you go'
3 minute AMRAP:
5 thrusters (60/40 kg)

 

01 Dec 2014 – Death by Thrusters

Bring on Quadzilla!

WORKOUT OF THE DAY

A) Beginner
A1) Zercher squat: 6 x 3
A2) Vertical Pull

A) Intermediate & Advanced
A1) Zercher squat: 1-3 reps @ 85%+. Totalling 8-12 reps
A2) Vertical Pull

B) Advanced Only
B1) 6 x 15 seconds on : 45 seconds rest
Front squat @ 60% 1RM
– Focus on fast, explosive reps

C) All Athletes

"Death by Thrusters" @ 50/35 kg
On minute 1 perform 1 thruster
On minute 2 perform 2 thrusters
On minute 3 perform 3 thrusters
Etc, etc...
Continue until you cannot complete the reps withing the minute.

It's a heavy day, so aim for a challenging load on the thrusters. In other words, this must be heavier than the load you used for the last Monday's workout!

 

18 Nov 2014 – WOD

Sorry for the delay guys... there was a glitch on our website, but it's all fixed now!

WORKOUT OF THE DAY
A) Beginner

A1) Bench press: 5 x 5
A2) Vertical pull

A) Intermediate
A1) Bench press: 3-5 reps @ 80-85% 1RM. Totalling 10-15 reps
A2) Vertical pull

B) All Athletes:
10 min AMRAP:
20 push-ups
20 kettlebell swings
200 m run
20 down ups
20 kettlebell swings
200 m run
20 burpees
20 kettlebell swings
200 m run
2 lengths burpee broad jumps
20 kettlebell swings
200 m run
In remaining time, AMRAP burpees
 

28 Oct 2014 - WOD

An epic second BroSesh! Join us for our next BroSesh Sunday on 30 November...

WORKOUT OF THE DAY

A) Beginner

A1) Front squat: 5 x 5
A2) Vertical pull

A) Intermediate

A1) Front squat: 3-5 sets @ 70-75% 1RM. Totalling 20-24 reps
A2) Vertical pull

B) 10 minute AMRAP:

10 Kettlebell overhead lunge, right arm
10 Kettlebell Push press, right arm
10 Kettlebell overhead lunge, left arm
10 Kettlebell push press, left arm

Advanced aim is 24/16kg
Intermediate aim is 20/12kg
Beginner aim is 16/8kg