Workout 3 for week of 5/21/12

"We are what we repeatedly do. Excellence then, is not an act, but a habit"
Aristotle


Warm up
OHS 2*15
Dips 2*15
Band good mornings 2*15
slider planks 2*45 secs

Part 1
OHP 5*3 @80-90% 1 RM

Part 2
10 min AMRAP
10 Power snatch
10 knees to elbows

Workout 2 for 5/21/12

"Put all excuses aside and remember: You are capable."
Zig Ziglar


Warm up
2 rounds
bear complex-empty bar
5 deadlifts
5 cleans
5 front squats
5 push press
5 back squats

Part 1
front squat 3RM

Part 2
tabata rower
800m run
tabata rower
800m run

Workout 1 for 5/21/12

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow." 
Friedrich Nietzsche 


Warm up
low back extension 2*20
Walking lunges *2
Hollow Rocks 2*20
Rear delt flies 2*20

Part 1
Deadlift 5*2@85-95%

Part 2
50 pull ups
100 push ups
150 air squats
for time

Pan Seared Steak

Originally from Crossfit Journal April 2012


Early this March, Dr. Walter Willett, chair of nutrition at the Harvard School of Public Health, published a study that followed over 100,000 people for more than two decades (abstract:http://archinte.amaassn.org/cgi/content/abstract/archinternmed.2011.2287).
As noted in the March 24 L.A. Times story “How rare should red meat be?” Dr. Willett found “the amount of red meat they ate was linked to a rise in premature death.” He’s talking about metabolic syndrome across the board. Willett notes, “We looked at total mortality. … We did see a linear, step-wise increase in risk of dying prematurely with higher red meat consumption. … It does appear that the data are quite strong.”
He added, however, “When you get down to maybe one serving of meat or less per week the risk gets pretty low.” As yet, there is no data being gathered to chart CrossFit athletes’ meat consumption to test the impact of diet combined with 20-plus years of high-intensity functional movement. Until we have results of such a study, when cooking for my family I keep the red-meat consumption to the lower part of the protein list, after chicken and fish.However, there are times when life calls for steak, and you should know how to pan-sear a steak to perfection on top of a stove.


Ingredients
Steak, about 1 inch thick (trim any fat away)
Salt and pepper
Canola oil
Supplies
Stovetop
Oven, warmed
12-inch skillet
Tin foil (if necessary)
Directions
1. Dry the steak with paper towels and sprinkle salt and pepper liberally over both cooking sides. Warm your oven to 150 F.
2. Heat the pan first to medium-high, then add oil. Getting the temperature right is critical; know it
for your stove. It’s the point at which the canola oil is slightly smoking. Wait until that temperature is
reached to add the steak.
3. Place the steak in the pan and don’t move it. Flip it at 3 minutes and, once again, don’t move it. Reduce
the heat to medium, and cook the other side for 4 to 5 minutes.
4. Move the steak to the warmed oven to let it rest for 10 minutes. You don’t have to keep it in a warmed
oven, but cover it with tin foil and let it rest before carving or serving.
Notes
One should balance the factors of cost and fat content when buying a steak. One of the best cuts in this category is a boneless top sirloin steak. I usually get more than I need for one meal in order to have some left over. Lean steaks cook best at a high temperature. This is not for the faint of heart: high temperatures call for keeping your wits about you. These instructions are for mediumrare steak.If you use a thicker cut, you’ll require more cooking time. In my experience, a steak 1¼ inches thick should be seared 4 minutes per side, and a steak 1½ inches thick for 5 minutes per side (reducing the heat to medium at the 2-minute mark on the second side). If you’re not sure, and as a rule of thumb, undercook the meat slightly, as the cooking
process will continue after it’s removed from the heat source, a phenomenon known as “carry-over cooking.”If you want to be specific about your degree of doneness—and test this method to figure out what works best for you—use a meat thermometer. Testing at exactly the moment you take the steak off the high heat, cook as follows: 115 to 120 degrees for rare, 120 to 125 F for medium rare, 130 to 135 F for medium, 140 to 145 F for medium-well, and 150 to 155 F for medium well done. Practicing this technique and getting it right can be considered a basic life skill. Combine your meat with tossed vegetables and a good fat. You’ll be glad you did.

Workout 3 for 5/14/12

“No pessimist ever discovered the secrets of stars, or sailed to an uncharted land, or opened a new heaven to the human spirit.”-Helen Keller


Warm up
walking lunges*2
Dips 2*10
v-ups 2*20
low back extension 2*20

Part 1
7 mins
Floor press 3RM

Part 2
Helen
3 rounds
400m run
21 kbs
12 pull ups
for time

Workout 2 for week 5/14/12

“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.”-William Jennings Bryan


Warm up
Burgener warm up

Part 1
3 min AMRAP
Power Snatch

Part 2
20 min AMRAP
200m run
10 burpees
15 wallball

Workout 1 for 5/14/12

"Never let your head hang down. Never give up and sit down and grieve. Find another way."

~Satchel Paige~

Warm up
3 rounds:
15 air squats
10 push ups
15 sit ups

Part 1
Back Squats 5*3 @ 85%

Part 2
7 minute AMRAP
50 Jump rope revolutions
25 Sumo deadlift high pulls

Workout 2 for 5/7/12

Warm up
Row 10*10 calories
30 secs rest in between each round

Part 1
Tabata Deadlift at 50% max for speed
lowest round is your score

Part 2
10 min AMRAP
3 hang power cleans
3 Push Press
3 hang power cleans
6 push press
3 hang power cleans
9 push press...................
As high as you can go in 10 mins

Workout 1 for 5/7/12

"You can have results or you can have your excuses. You cannot have both." - Unknown


Warm up
Single Arm overhead sit up 2*10
Single Arm overhead Lunge 2*10
Strict Pull ups

Part 1
Max Effort 60% 1RM Bench Press
3 Rounds
2 Mins rest in between each set

Part 2
3 rounds
Row 500m
20 Burpees
AFAP

Workout 2 for 4/30/12

"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
- Liane Cardes


Workout 2
Warm up
Walking lunges*2
Superman holds 10*2
Sit ups 20*2

WOD

Run 800m
21 OHS
12 Pullups
Run 600m
21 OHS
12 Pullups
Run 400m
21 OHS
12 Pullups
Run 600m
21 OHS
12 Pullups
Run 800m
21 OHS
12 Pullups
AFAP