Liz K -   Nutrition & Exercise Consulting

4 Rounds
7 Overhead Squats (135/95)
14 Lateral Jump Burpees
7 Pull-ups

* 12:10 at 75#

Wendler Week 3 Day 1:

Bench Press:
3 @ 70 lbs
3 @ 80 lbs
> 3 @ 90 lbs

* I completed 15 reps @ 90 lbs

5 Rounds
Row 200m
5 Hang Squat Cleans (135/95)
10 Burpees
Rest 2 Minutes

*19:20 rx’d – this was a tough wod.  I was first on the leader board today!! my first time! this is really excited because there are a lot of fantastic athletes at PCF!

“Travis”
Run 400m
40 Single Arm DB Thrusters, 55/35
40 Single Arm DB Power Snatch, 55/35
Run 400m
20 Single Arm DB Thrusters, 55/35
20 Single Arm DB Power Snatch, 55/35
Run 400m
10 Single Arm DB Thrusters, 55/35
10 Single Arm DB Power Snatch, 55/35
Run 400m

* 21:47 rx’d – This workout was really difficult.  The thrusters felt fine, but the power snatch was a little heavy for me!  It’s a great WOD.

Wendler (Week 2 Day 2)

Military Press:
3 @ 60 lbs
3 @ 65 lbs
> 3 @ 75 lbs

* I completed 6 reps 75 lbs.

Ingredients:

- 3 lbs of grass-fed beef short ribs
- 1 1/2 tsp sea salt
- 1/4 tsp pepper
- 2 1/2 cup water
- 1/2 cup of onion, chopped
- 2 carrots, sliced
- 1 green pepper, chopped
- 4 celery stalks, sliced

Directions:

1. Brown short ribs in small amount of bacon fat in heavy skillet
2. Season with salt and pepper
3. Add the water and onion. Cover with tight lid and cook on a low heat for an 1 hour and 30 minutes
4. Add the rest of vegetables, cook until vegetables are done (approximately 3 hours)

Notes:

* I got my grass-fed meat from Alison (the Humble Gourmand)
* I got the rest of my ingredients at Trader Joe’s

* For the veggies, we cooked it for about this long and the carrots still had a bit of a crunch.  If you want them a little softer, make sure you cook them for a little bit longer.  Judge the time by how soft you want your veggies!

Ingredients:

- 2 T Olive Oil
- 1 tsp Dill
- 2 Garlic Cloves, minced
- 1 carrot, cut in thin strips
- 1 tomato, diced
- 1 pound wild caught flounder fillets

Directions:

1. Preheat oven at 325 degrees
2. In a skillet over low heat, heat dill and garlic.
3. Add the carrots and saute for 7 minutes
4. Add the tomatoes and continue to saute for 5 minutes
5. Place the flounder fillets in the center of a square of foil
6. Pour carrot-tomato mixture over the fish
7. Fold foil so the fish is completely enclosed
8. Place the foil in a baking dish and bake for 7-10 minutes.

Notes:

1. Make sure your flounder is wild caught, I actually purchased the fish from Costco which has a large line of wild caught fish.
2. When you are heating up the dill and garlic, make sure you stir it constantly so it doesn’t burn.

Overhead Squat
2-2-2-2-2-2

15 Minute AMRAP
5 Push-press (95/65)
10 Overhead Lunges (95/65)
20 Sit-ups

Worked on overhead squats with Kristin and Molly!  We worked up to 95 lbs for 2 reps.  Didn’t reach failure, but it felt good!  Nice work today ladies!!

Metcon: 7 Rounds plus 9 reps with 55 lbs.  I started off with 65 lbs, but I didn’t feel as though I was stable enough to keep up intensity.  Really liked this WOD!!

4 Rounds
1 Power Clean (135/95)
2 Hang Squat Cleans (135/95)
3 Split Jerks
10 Burpees
Rest 1 Minute

*6:20 with 85 lbs.  This WOD so a lot of fun!!  Really enjoyed working with Pam on the cleans before the WOD!!!

Wendler (Cycle 2) Week 2, Day 1

Squat:
5 @ 125 lbs
5 @ 140 lbs
> 5 @ 160 lbs

*Completed 6 reps at 160 lbs.  Not that happy with that number.

THEN

5 Rounds:
7 KB Swings (1.5 pood)
7 KB SDHP (1.5 pood)
1 lap of gym sprint
20 second rest

*6:14 – this was a fun wod.  I struggled with the sumos.

15 Minute AMRAP
15 Wall Ball (12/8)
15 Jumping Pull-ups

*11 + 6 rx’d

Great to see everyone at the 5pm!!!   My legs are toast!