1.27.14 WOD Monday

Week 2 – 5/3/1 Front Squats

70%1RM for 3 Reps

80%1RM for 3 Reps

90%1RM for 3+ Reps (As many as possible)

Conditioning:

In 20 minutes, as many reps as possible of:

5 x Pull-Ups

5 x Pistols Left Leg

5 x Ring Push-Ups

5 x Pistols Right Leg


1.25.14 WOD Saturday

Strength: Week 1 – 5/3/1 Strict Shoulder Press

65%1rm/5, 75%1rm/5, 85%1rm/5+

Skill: Jerk From Boxes 10 sets of single reps, work up to a 1 rep max (no time limit)

Conditioning: 20 sets of 3 muscle-ups, EMOM (every minute on the minute)

Happy Week 1 Folks! Enjoy a rest day on Sunday, and see you again on Monday for week 2 of 5/3/1 Front Squats.


1.24.14 WOD Friday and PlantFit BootCamp tomorrow!

Week 1 of 5/3/1 Back Squat

5/5/5+ reps at 65, 75, 85% 

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Strength:

4×10 Box Squat. Adjust weight accordingly

4×10 Weighted Back Extension

Then,

10 minute AMRAP of:

5 x Squat Snatch at 85% 1 RM

30 x Double Unders

 

PlantFit BootCamp

Holly Park Playground in San Francisco 9am!

If you are in the bay area and want to get a workout in, meet me at 9am at the playground Friday (tomorrow) in San Francisco. It will be free first time, then $15 drop-in rate after that. Expect TRX, Jump Ropes, Kettlebells, Bodyweight Movements, and a good time. See you soon!

TRXshot

 

 


1.23.14 Rest Day and No, This is not egg.

Today is a rest day. Let’s get ready for Week 1 of Back Squats on the 5/3/1 Cycle tomorrow. I thought I’d share my breakfast this morning as well. With PlantFit, it is about eating plants and getting fit. I do acknowledge that most of my posts are simply about working out, and not what food I eat and recommend to others, so here is my breakfast that like always, is made with Plants! I had a Tofu Omelette over spinach with avocado, and some ginger peach green tea that I got from my wonderful partner Holly. I made the omelette gluten free, by using corn starch instead of wheat gluten.

Omelette

No, this is not egg, people. Recipe from http://engine2diet.com/

E2 Vegan Omelette:

Omelet Filling
8 ounces mushrooms, sliced
½ onion, diced
1 red bell pepper, sliced into strips
1 cup baby spinach leaves

Omelet
12 ounces Silken Lite Firm tofu
2 tablespoons soy milk
2 tablespoons nutritional yeast
2 tablespoons Ener-G egg replacer
2 teaspoons Bragg Liquid Aminos
1 tablespoon vital wheat gluten
¼ teaspoon onion powder
¼ teaspoon turmeric
Salsa to taste (see page 240)
Fresh fruit

For Omelet Filling:
Sauté the mushrooms and onion in a large, sprayed skillet over high heat for 5–7 minutes or until
the mushroom liquid is mostly gone. Remove to a bowl and return the skillet to the heat. Toss the
bell pepper strips in the skillet for 3 minutes until they begin to brown slightly. Remove from heat
and set aside.

Blend together all ingredients until smooth. Spray a large nonstick skillet and pour half of the batter into the center, using a spoon to spread it out thinly over the bottom of the skillet. Turn the heat to medium. Cover and cook for 8 minutes, then place half of the cooked mushrooms, onions, bell pepper strips, and spinach in a line down the center of the omelet. Use a spatula to flip both sides over the veggies, cover and cook an additional 2 minutes. Remove from heat and gently shake the skillet from side to side a couple of times to loosen the omelet. Carefully slide the omelet onto a plate. Repeat with the second half of the batter. Serve immediately with salsa and a side of fresh fruit.

Variations:
Add sliced avocados, diced tomatoes, pineapple chunks, or sliced olives.

 

For mine, I added diced onion and “Phoney Baloney’s” brand Coconut Bacon shreds into the tofu batter. I then added Daiya Cheddar Cheese into the center.  I kept the cheese light and only in there for flavor, since I wanted most of the fat coming from the avocado and coconut bacon. Happy rest day guys! Eat well. Be compassionate.


1.22.14 WOD Wednesday

Hey guys, quick update. The 5/3/1 Strength Program has changed order slightly. We are currently in week 1 of a new cycle. The new schedule is:

.

Monday – Front Squat

Tuesday – Bench Press

Wednesday – Dead Lift

.

Friday – Back Squat (High Bar, Full Depth)

Saturday – Strict Shoulder Press

.

Thursday and Sunday are rest days. I will still program heavy pull ups and weighted dip work, but with the CrossFit Open 5 weeks away, heavy front squats had to be added to the mix. Ok today’s WOD:

 

1.22.14 WOD

Week 1 – 5/3/1 Dead Lift

CrossFit Open Workout 11.5

Complete as many rounds as possible in 20 mins of:

5 x Power Cleans, 145/100 lbs

10 x Toes To Bars

15 x Wall Balls, 20/14 lbs, 10 ft target


CrossFit Total Completed.

I completed the CrossFit Total on Saturday.

930 Total Pounds lifted.

335lbs on Back Squat

160lbs on Strict Overhead Press

435lbs on Dead Lift (15lb Personal Record)

A win for Plant Eaters!


Here is the link to the CrossFit Total article.

The last post had a broken link to Mark Rippetoe’s article. Here is a second try:

Click to access 52-2006_CFTotal.pdf