Four sets of:
Good Mornings x 6-8 reps
Rest 60 seconds
Bent-over Barbell Row x 8-10 reps
Rest 60 seconds;
-Then-
12 minutes of Thrusters and Burpees
Every minute on the minute perform 5 Burpees, then as many Thrusters as possible in the remaining time.
Men Rx’d weight 95#
Women’s Rx’d weight 65#
Scale as needed
Stolen From HERE!
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Meet MICHELLE!
I never thought anything would rate higher in my life than saying I am a marathon runner and an Ironman Triathlete until now. Before Relentless Athletic Training, I was an endurance junkie. I was “content” with my body, and I thought I could only be more fit if I was training for another marathon or an Ironman. My diet consisted of whole grains, low fat dairy, lots of fruits and veggies and some lean protein. I was active and healthy but didn’t feel great and thought this was as good as it was going to get.
I was invited by an existing client to one of the free workouts. I loved it instantly. The workout was challenging, fun, different and there was this energy that is hard to explain, but it was contagious and I wanted to be part of it.
I thought I was in pretty good shape before, but I was shocked by the results! I lost 15lbs and 4% body fat within 6 months.
Relentless Athletic Training has changed how I perceive fitness. I used to be obsessed with getting in the hours/miles. I am faster, more fit and overall spend less time working out. Physically, emotionally and mentally I feel stronger and more confident that I ever have. After a class I always have a smile on my face as I am driving home. I feel alive, youthful, proud, eager for whatever comes next. I love the relentless community, my class inspires me – I look forward to seeing them even at 6:30 in the morning! I am also lucky to have one of the best coaches,Megan Parsons, who I also now call, friend. She has become such a great friend and inspiration.
Challenges have come my way, some by choice others not by choice, but either way facing them I feel more resilient than ever before. I have a new and improved zest for life and it shows in all that I do. My favorite part about Relentless Athletic Training is there is always something new to learn – a new move, a new technique, new facts about nutrition, new running form, etc.
On the minute…
1 kb swing
1 SDHP
Every minute add a rep until you can’t complete the round.
serves 2
2 large zucchinis
1 lb ground bison/buffalo (ground beef will work too, but you want a very lean meat…otherwise it will give off too much liquid and your zucchinis will be swimming)
1/2 a large onion, minced
salt and pepper to taste
dash of cayenne pepper
1/2 tsp of oregano
1 8oz can tomato sauce
1 T tomato paste (optional)
1/2 cup chopped olives or olive tapenade (I used tapenade from Trader Joe’s)
1 egg
coconut oil
Cut the zucchinis in half longways. Scoop out the insides to form a large trough in each zucchini.
Heat coconut oil in a skillet and saute the onion and the scraped out zucchini insides. Caramelize it and make sure all the water cooks out. Remove the zucchini/onion mixture to a large bowl.
Add the meat to the skillet and brown, along with some salt and pepper to taste, the cayenne, and the oregano. Drain it if there’s a lot of liquid after the meat is done cooking. Add the tomato sauce and paste and stir to combine.
Add the meat/tomato mixture to the bowl with the onion/zucchini mixture, along with the olives. Mix well and make sure it’s slightly cool. Beat the egg and mix it in.
Mound each zucchini half with the mixture and put in a large baking dish with a little water on the bottom. Bake at 400 for 40 min. You can make the filling and stuff the zucchinis in advance and hold them covered in the fridge until it’s time to bake them.
This weekend was THE FITTEST GAMES...and it was AWESOME!! This year it was held at The Yard, which turned out to be PERFECT! Like all of Crossfit Central’s events, this one was ran BEYOND smoothly! I was VERY impressed with all the communication, volunteers, and organizers of this event. You want to learn how to run a good event? Talk to Ingrid! Because of my qualifying placement in the 2011 sections, I got to lift in the “Pro” division…that in itself made me feel good…I was labeled “Pro”! Anywho…the day went like this…
6 minute cap
Pro Shuttle (3 attempts, 2 min)
Broad Jump (3 attempts, 2 min)
Max Distance Med-Ball Throw @ 20/14 (3 attempts, 2 min)
7 minute cap
1 RM Log Ground to Overhead in 4 miuntes
2minutes rest
Max Reps OHS @BW in 1 Minute
I was able to get 105# on the log and over my head. The bar was loaded to match my bodyweight…I got it up and over my head a few times however moving down wasn’t happening…that day. As you can see from the pic my feet are uneven and my hands are VERY narrow, as if I didn’t move them out at all! Note to self…work on movements where the bar is overhead….
1-5 Muscle Up + Dip (Women: Muscle Up)
5-1 Thruster @135, 155, 185, 205 225
12-10-8
C2B Pullups
DL @335/225
Box Jump-Overs @24/10
The Last WOD was a doozy! Chest 2 Bar is not really a strength of mine. HOWEVER I got 12 unbroken C2B pull ups during this WOD….another PR!!! I have never done that before! Even with deadlift being my strong/boulder move/lift, 225 was still heavy for me…I didn’t go unbroken. And yes you read that right…jump OVER a box. Just when box jumps were getting decent we had to jump OVER the box. This WOD had a 7min cut off and I finished in 6:57, thanks to Carey Kepler who came over and highly encouraged me to HUSTLE if I wanted to finish!
Overall…this competition was GREAT! The location, the smoothness, the community, the volunteers, the athletes…if there was a glitch in the system, no one knew about it! SO AWESOME and smoothly ran. Well done Central…well done!
