Oly Lifting

Wendler 5/3/1
Squat @ 195x3,225x3,255x5  High bar

Oly lifting - Technique work

A: Halting clean deadlift @ 185x5,225x5,225#x5 @ 21X2.
B: High clean pull from knees 135x5,165x5,185x5
C: High clean from knees @135x5x3
D: Power clean @ 135x3,155x3.  Called it there - everything feels so light now.  Ah, what a little coaching can do!  Cheers Coach Ruth of Crossfit Intrepid for the awesome help! (and congrats on the PRs this weekend)
E: KTEx 20, hand ripped and called it there
 
-  Pull feels like it's higher on the thighs compared to before.


Post Wod Fuel: 40g P/40g C

How to shock your system and make your body be royally pissed at you
1. Get on a plane from LAX where it's 70 degrees in January
2: Get off in Detroit, 4 hours later, in middle seat, next to a guy who assumed your leg was a scratching post for his leg...
3: Walk outside to find it's now 8 degrees.  Welcome back to Michigan Nik.

Snow+Plane rides+So Cal

Training from a few days ago:
Am:
A1:  Close grip bench press 5,3,1,5,3,1 rest 3 min
@ 170,180,190,175,185,205+225 (205 went up no problem)
A2: 20 CTB unbroken chin ups rest 3 min
unbroken rounds 1-4, broken on 5-6. NO chalk lost grip

PM:
21,18,15,12,9,6,3
KBS 2 pood
GHD situps
Double unders
- all must be unbroken
TIME: 8:39.  AS OPT said once, "neural drive leads to anabolic drive."  Changes in where you are (new gym new people, etc.) can alter performance abilities.  Interesting thought...

Just got home to Cali, where it is 70 degrees and perfectly sunny.  A little break always does the body some good.

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.  - Bruce Lee

5:30am...sucks+Wendler Press day

Today's WOD:
Woke up at 4:50am, had to squeeze it in before my 8am class.  Horrid idea.

A: DL @65% of 1RM DL 10 sets, 2 reps, rest 45 seconds.  Focus on speed
 @275#x 3 sets, 225#x 4, 275#x3 sets.  Leaving some on the table
B: Hang power snatch 5x5 rest 90 seconds
@ 95x1 set, 75#x4 sets.  Focused on form and speed under bar.

Press 3x3+ @ 95#x3,105x3, 120#x7 reps.

Post WOD Fuel: Breakfast - 3 eggs, piece of salmon, 1 apple.

Nik

Cleans, metcons, confirmation biases

Today's WOD:

Wendler week 2, day 1: Deadlift @ 265x3,305x3,345x8

Squat clean at 135,145,155#.
+
5 sets
7 front squats
10 burpees
150 m row 100%
rest 5 min
155# & 1:32, 165#x4 & 1:28, 1:39, didn't time, 1:58
Rounds 4 & 5 done on rower, first 3 done on airdyne for 15 cals.

post wod fuel: 65g P/105g C

Some food for thought:
Are you looking for information that simply confirms your own beliefs? Or are you willing to accept an inconvenient truth with an open mind.  With the understanding that it may open your eyes to something new that may inspire you?  Play devils advocate with yourself and really question your own beliefs - am I lying to myself or do I honestly believe it based on data and facts?

Nik

Food Porn...Bacon Maple Ice Cream

Mmmmmmm...Bacon.  What could be better?  Well, bacon in ice cream...duh?

Makes about 1 quart

• 3/4 C pure grade A maple syrup (Do not use the fake stuff!)
• 1 C whole milk 
• 2 C heavy cream
• pinch of salt
• 4 large egg yolks
• 3/4 t maple extract (I just used 1/2 t because that seemed mapley enough.)

1. In a medium saucepan over moderately high heat, boil the maple syrup until reduced slightly, about 5 minutes.
2. Lower the heat and stir in the milk, cream, and salt.
3. Cook until just under a boil (you will see bubbles along the edges of the pot and steam rising from the surface).
4. Remove from heat.
5. In a medium bowl, whisk the egg yolks until lightened.
6. Slowly add a few tablespoons (no more than 1/4 cup total) of the hot milk mixture into the yolks, whisking constantly.
7. Add the yolks back to the rest of the milk, whisking constantly.
8. Cook the mixture over medium-low heat until thick enough to coat the back of a spoon (if you run your finger across the spoon in a line it shouldn't drip; a candy thermometer will register 170°F). Be careful to not let it boil. (For me, this took just a couple of minutes.)
9. Strain the mixture through a sieve into a bowl.
10. Add the maple extract. (At this point, you have maple custard. You may be tempted to eat it all before turning it into ice cream. I wouldn't blame you. It is crazy tasty!)
11. Chill until very cold, at least 4 hours or overnight.
12. Meanwhile, Cook about 6 strips of bacon until crispy - ensure crispness and all fat has been rendered (no chewy bits).  Chop up finely.
13. Freeze in an ice cream maker according to the manufacturer's instructions, about 5 minutes before it's finished throw in the bacon bits.  Voila, awesomeness in a cup or bowl.  

To note: These are neither my picture nor my recipe.  Knowledge lenders...

Another side note - to make myself feel better I used organic whole milk with omega 3s and good cream and quality eggs and some kick ass organic bacon.  Organic may not mean much but it sounds better right? 

Nik

Wendler, TGU + Running

Day 2 Wendler 5/3/1 Strength training:
Squat: 205,235,265x7
Bench Press: 150,170,185#x4 (yikes, dropped to 175 and Close grip, did 6)
- notes: may have started too high with BP as 185 was a slog, Squat felt heavy (it shouldn't), CNS probably fried from yesterday's stupid amount of DB Snatches

OPT Wod
Dabbled in it today - took it pretty easy trying to recover today

3 strict Muscle Ups + 5 Turkish Get ups/side with 35# + 24 seconds FLR on rings
rest as needed, 4 sets
+
30 seconds run @ incline of 12% and speed of 10.1 rest 3:30; 3 sets
+
at home, 4 minutes of FLR on rings - 2 min,45 sec, 30 sec, 45 sec

Fuel: 50g P/50g C

Need to stop doing Strength stuff after test days - no juice left

Recipe for Bacon maple ice cream coming tomorrow!

Nik

PRs, Secret Service, Crossfit AZO

Today's WOD:
Sat tester
1RM in split Jerk - 200#
rest 10 min
50 hspu for time - 5:11 (done to 2",3",4")
rest 10 min
10 min AMRAP DB snatch @ 55# - 170-180 reps.  Lost count.

Post WOD fuel: 50g P/105g C

BIG, BIG ups to Coach Erin of Crossfit AZO for giving me some pointers on the Clean and Jerk and Snatch.  Help brought on an easy 10# PR in the Jerk.  Thanks Coach!

"I count him braver who conquers his desires than him who conquers his enemies; for the hardest victor is the victory over self." - Aristotle