So knowing that I am not a master chef, going into the Nutritional Challenge made me feel pretty limited with the foods I can prepare. I did not want to eat the same foods every day. Fortunately for me, the Whole9’s Nutritional Guide (page 48) has 14 quick, simple, and delicious meals that are easy to prepare. Instead of going through each of these items, I am going to pick out my favorite “on the go” meal. I have found that lunch has been the most difficult time for me to have a quality meal because my lunch break doesn’t really allow me to go home and cook something up. This is where the guide comes into play. Only 3 items are needed to prepare this meal. One half of a raw green bell pepper, some shredded chicken, and sliced avocado. It took me about 15 minutes to prepare. The night before I took about 10 minutes to cut and cook the chicken as well as cut the peppers and avocados. The day of, I took out the peppers and sprinkled chicken and avocado inside the pepper and thoroughly enjoyed my meal. I made two of these stuffed peppers and they held me over for the majority of the afternoon. Since the challenge has started I have had these stuffed peppers on 2 separate days and so far it is the easiest meal to prepare for myself. I plan on making a few more of these meals hoping to get the same result as the stuffed peppers.
Monday’s lift was the bench press. Kevin E. started the PRs off with a 160lb set. Tom D. had a 1 rep max lift at 250lbs. Abel had an impressive 3×5 set using 285lbs. Adriana and Tami had work sets at 108lbs and 98lbs. We also had some folks make up lifts from last week that were part of the Nutritional Challenge. David made up his back squat and hit a new 1 rep max at 310lbs. Amanda also did the back squat and she hit a 225lb PR. Next up was tabata burpees. Shelley had an 8 round total of 50 burpees. Denny had a total of 42 burpees. Kyle did 33 burpees and Celina had 47. After the tabata WOD we finished off the day with an AMRAP 4 minutes of 10 toes to bar and 10 pistols. All athletes managed to complete 2-4 rounds.
On Tuesday we did the back squat. Ning was able to lift 155lbs for 1 rep. Colleen knocked out 6 reps at 140lbs. Jeanne used 98lbs for her work set. Nat made up her dead lift from the previous week and lifted 205lbs for a new 1 rep max. Ning also had the 500 meter row to make up. She had a new PR of 1:59.6. Barbara worked on her box jumps and was able to get her first jump to a 12 inch box. The WOD, “My Pet Rock,” was 5 rounds of 100m suitcase carry, 10 goblet squats, and 10 kettlebell swings. As expected this work out was a quad and grip killer. Many of our athletes kept a solid pace and that resulted in finishing times of 11 minutes to 15 minutes.
Wednesday we got to work on our Olympic lifts. We started off with the clean and jerk. Once athletes found a challenging weight they would use it for the entire 3×2 set. Date Night used 145lbs and Paul wasn’t too far behind with a 130lb set. Renee got her set up to 73lbs and Randy had a nice set of 115lbs. Brian was able to do all 6 reps at 215lbs. The WOD was a combination of snatch or power snatch and running. In all 3 rounds athletes had to do 10 snatches and a 240 meter run. Ashley W. finished in 7:37 with 63lbs being her snatch weight. Kevin R. was at 95lbs and finished in 6:17. Mike S. completed the WOD in 7:48 at 95lbs. Troy used 115lbs for all 30 snatches and he finished in 7:22.
On skills day we focused on movements that were going to be part of the Crossfit Open 13.1 WOD. We worked on burpee skill work as well as snatch balance. Athletes used the remaining time to work on their own skill work.
Friday was the CF Open WOD 13.1. The WOD was as follows: 40 burpees, 30 snatches (75lbs/45lbs), 30 burpees, 30 snatches (135lbs/75lbs), 20 burpees, 30 snatches (165lbs/100lbs), 10 burpees, and as many snatches as possible with the remaining time at 210lbs/120lbs. Each rep counted as 1 point. Athletes had the option to choose from 3 scaled options of this WOD. Brendan moved well and completed 100 total reps. Luke finished with 122 reps. Kathy knocked out 107 reps and Mike K. finished with 122 reps.
Please post any PRs that I may have missed.
Push Press 3×3
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