BENCH PRESS / SPLIT SQUAT SUPERSET*
A1) Tempo (31×1) Bench Press:
3 x 4
Heavier than last week.
A2) Tempo (31×1) Split Squat:
3 x 4e
Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.
*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 8 of 8
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AMRAP 8 Minutes:
30 Double-Unders
10 Hand-Release Push-Ups
3/2 Bar Muscle-Ups
Scale 30 Singles or 10 attempts for Dubs. Sub 3/2 Jumping Bar Muscle-Ups or 6/4 Chest-to-Bar Pull-Ups for Bar Muscle-Ups as needed.
Post rounds, reps, and Rx to comments.
Eat, Pray, Gainz: Yellow Vegetable Curry with Steamed Cod
By Chris Fox
This recipe started coming together when Coach Whitney’s curried lentil recipe awakened my long dormant love of all things curry. I’d eaten many curries when I was a vegetarian, and then when I started eating meat again they, like many other vegetarian staples, fell off my plate and were replaced by mostly “meat and _____” dishes. Lately I’ve been working my way back around to my love of vegetables and realize that a “plant based” diet doesn’t have to exclude eggs, fish, and meat. This recipe is similar to one I used to prepare from scratch and serve over rice with a side of lentils and naan. Here I make use of yellow curry paste, a rainbow of fresh vegetables, and serve it with a steamed cod fillet as a great source of lean protein. Without a side of starchy veg or grain, it’s a great meal to enjoy away from exercise. I offer a few hacks and suggestions below to beef up the carbs and lower the fat to make it a great post exercise meal, and also some to keep it 100% vegetarian. Hope you enjoy!
Makes 4 servings, each coming in at about: 350 calories (roughly 35 grams protein, 20 grams fat, and 12 grams of carbs).
Ingredients
- 3 cloves garlic, fine chopped
- 1 TBSP ginger, fine chopped
- 4 TBSP (I used Maesri brand) yellow curry paste
- 2 medium zucchinis, sliced into ½” half moons
- 1 medium carrot, sliced into ¼” half moons
- 1 large red pepper, sliced into bite sized pieces
- 4 cups green cabbage, rough chopped
- ½ cup coconut milk powder, mixed with 2 cups water*
- 2 TBSP oil (coconut, canola, light olive, or ghee)
- 1 TBSP sugar
- 4 cod fillets (about 5-7 oz each)
- Salt and pepper to taste
- Optional – chopped fresh herbs (cilantro, basil, mint) and lime wedges for garnish
*A shaker cup with a wire whisk ball works great for this!
Prep
- Prep the veggies, keeping the garlic and ginger separate.
- In a large pot, heat half of the coconut oil over medium high, and sauté the garlic and ginger for a about a minute, until fragrant.
- Add the curry paste and sauté for a minute.
- Add the rest of the vegetables and stir to coat in the curry paste.
- Add the coconut milk mixture, sugar, salt and pepper and stir thoroughly.
- Cover, reducing heat to medium-low and simmer until vegetables are cooked through (8-10 minutes to maintain a bit of crunch, 12-14 if you like them softer).
- While the curry is simmering, heat the remaining coconut oil over medium-high in a large non-stick pan.
- Pat the fish dry and salt and pepper them to taste.
- Place the fillets in the pan, cover, and cook through, about 5-6 minutes (the fish will steam in it’s own liquid and should be opaque throughout when done).
- Ladle the curry into bowls then place the fish alongside or atop, and garnish as desired.
The curry paste makes this so easy to make, and honestly, you could skip the garlic and ginger and go right to sautéing the paste before adding the vegetables if you wanted. The bulk of the time is spent prepping the veggies. Double or half the recipe for more/fewer servings. If you’re planning to have leftovers to reheat, I recommend cooking the veg al dente so they aren’t mushy the next day.
Hacks
- Boost the carbs: Serve over cooked rice, add 3-4 cubed potatoes with the rest of the veg, or serve with some naan to make a great post workout meal.
- Lower the fat: Use ¼ cup of the coconut milk powder or use a canned light coconut milk.
- All veggie option: Add 2 cups of cooked chickpeas a minute or two before the veg are done cooking to ditch the flesh but keep the protein up.
- Garnish with ¼ cup of low-fat greek style yogurt for a vegetarian protein boost or just to cut through the heat.
- Add the chickpeas and keep the fish for a higher calorie and protein meal.
- Use any veggies you like or have around. Chopped greens, snow peas, green beans, the options are plenty. Be sure to keep cooking time for different veggies and thickness of cuts in mind.
- Use more or less of the curry paste to taste. For a spicier kick, add a few sliced fresh green chiles when you sauté the garlic and ginger.
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Brett Grayson: Breaking Barriers CrossFit Journal
How Exercise Could Help You Learn a New Language NY Times
Saturday:
4 RFT: 16 mins 32 secs
4 rounds of:
20 Sumo Deadlifts, 185 lbs
15 Toes-to-bars
10 Bar Facing Burpees
5 Bar Muscle-ups
This went as well as it could have! John Cena walked into the gym in the middle of my WOD so I’m not gonna lie I got a little distracted. (He’s here for summer slam haha!) Finally tried to string together these Sumos. Worked very slow deadstop and regrip. Better than singles! Mostly sets of 7 and 5. Some singles in round 3 because I lost count and got mentally disorganized. Toes to bar were solid, 8/7/5s mostly. BFB suck. They spike my heart rate so badly it’s funny. Step to on all of these. BMU huge improvement. Unbroken on first round, 4/1, 3/2, 3/2, 2/1/1/1 I have a new kip technique which has been super helpful. Took longer than I wanted on last round cause I ripped. But I got it done!
Cardio:
10 min row- 116 cal
10 min bike- 88 cal
10 min row- 113 cal
10 min bike- 92 cal
Sunday:
15-9-6: 4 mins 25 secs | Rx’d
Power Snatch, 80 lbs
Push Press, 80 lbs
Wasn’t feeling good today. Woozy and everything felt like 1000 lbs! Yuck. Fought through but in a very disorganized fashion. Oh well! Would like to redo with vengeance and shave a minute and some change off of this bad boy
Ha, these are all copy and pasted from BTWB (i know you all know John Cena was here for summer slam)
Strength cycle pt 2
LBBS: 135x5x3 – fine!
Bench: 85x5x3
Surprisingly sore from yesterday’s WOD (lats + pecs, ouch!) and some terrrrrible nutrition choices, first set was slow and heavy, pretty good after that. Don’t do crossfit the day before the cycle starts!!! OK, OK, sorry.
DL: 175×5
Same as above, heavy
Going to try to stick to RP for the 8 weeks of this cycle.
Also, John Cena!
Upper body is soooooo sore today.
Split squats at 45, bench at 100. If I had really thought about what dropping from 6 to 4 reps/set is like, I probably would have added another 5# to each of these.
WOD: 4 rounds + 14 DUs with jumping bar muscle-ups (to an embarrassingly low bar). I used to be able to do these with a low bar and 24″ box, what gives? Guess I should have gone to AG yesterday. But if I had, I wouldn’t have gotten my clean PR yesterday, so I’m not sorry.
(Yes, Daniel and Allie, I know it’s possible to do more than one class in a day. No thanks!)
7am w/ Ro + Lauren
Tempo bench press: Came in planning to do 90#, which is a 5# jump from last week. Accidentally loaded the bar to 100# for my first set of 4 (thanks Christine for noticing!!). It happened, but the tempo was a little questionable, so I dropped down to 95# for sets 2 and 3.
Tempo split squats: 35#. 4s go by so fast! (Definitely better than 12s). Once again, probably should have gone a bit heavier.
WOD: 4 rounds plus 1 push-up. Did jumping bar MUs with a 20″ box + 1 45# plate. Fun!
Bummed to have missed all the weekend fitness, especially Saturday’s awesome hero WOD. Felt great to be back in the gym this morning after a few days away (with lots of wine and not-great food choices). Wedding countdown = 26 days!!
8am with Lauren
Tempo Bench Press: 125. Increased 10 pounds from last week. Everything moved pretty well. A bit of a grind the last 2 reps on round 3.
Tempo Split Squat: 24KG KB. Used 20KG last week. This actually went by faster than expected and I felt pretty stable throughout all the sets.
WOD: 5 Rounds. Did jumping bar muscle ups with 20″ box on a low bar. Compared to the last time I did them, these felt pretty smooth.
Scaled to Double under attempts and after realizing how long it was taking, dropped to singles after round 3.
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Make up Post
Sunday Morning with Chris
8am Short Circuit
Fun class. As usual, hot and sweaty by the end.
9am Group Class
Clean and Jerk
89×1, 111×1,133×1(F), 122×2, 133×1, 144×1, 148×1
Moved pretty well throughout. I made one extra attempt at 155. Got the clean, but jerk landing was a bit off and I bailed.
WOD
Wasn’t paying too much attention to the time we finished at. Think it was around 22-23 mins.
Did the shoulder to overhead at 115 and scaled the T2B.
11am Short Circuit
Didn’t realize how sore I was until we started. Felt great at the end.
Oops. Meant 11am Active Recovery for Sunday.
7am w/DJ Flash
Bench – 185#
Enjoying the low rep volume
WOD – 6 rounds
Push-ups were the hardest part.
Fun workout. Haven’t seen bar muscle ups in a while
10am class
Bench 195
WOD 2 rounds + 42 reps.
Tore my hand which hasn’t happened in years…I hate BMUs.
wait, how have you not torn in YEARS? teach me your ways! happens to me like once a week.
– Hold bar primarily in fingers, not palms.
– Use only as much chalk as needed (more chalk = more friction = more tears).
– Come off the bar when you feel like your grip is “off”
– Keep callouses thin and healthy…chunky callouses tear easily.
– Do high bar and barbell training consistently for a long, long time…the more conditioned your hands are to the stress the better they’ll handle it 🙂
noted! thanks!!
Warmup.
2 rounds
200m run
15 GHD sit-ups
30 sec HS hold
5 chin-ups
10 OHS
A)Tall Snatch
53 x 4, 63 x 2
B)Hang Snatch
73/78/83/88F/88F/83 might have been a small bit distracted by professional wrestlers squatting in front of me.
C1)High Bar Back Squat-5, 5, 5; rest 90 sec
185 x 5, 195 x 5, 200 x 5
felt a bit like I was low bar-ing the high bar, like leaning forwards; next step decapitation. Maybe a high bar PR though but not sure about sticking with this.
Though it’s been two weeks since I have squatted anything at all so I guess this is OK.
C2)
Handstand Push-Up Negative
3 x 8
rest 90 sec
D)
3 rounds
20 cal AB
10 push-ups
20 walking lunges
10 pull-ups
rest walk 4 min
3:29, 3:29(!), 3:34.
Pull-ups unbroken for rounds 2 and 3. WHO AM I??!
No seriously hands are wrecked from ‘Heather’ and I did some bar muscle-up stuff in AG yesterday (skipped the WOD) Very surprised by this cause I’m kinda exhausted.
Makes me think it really is just mental for me at this stage!!!
ooops- hang snatches were sets of 3!
Bench: 97.5 x3 (F4), x3 (f4), x4 (my butt came up a little on the fourth)
SP SQ: 40–felt…easy?
WOD: Did 4 strict chest to bars since we did jumping bar muscle ups at AG yesterday and I just need to get stronger!
4rounds +30 DUs+10 pushups+ 3 c2b– 1 rep short of 5 rounds…. :/
Chest to bars were quick singles and felt good! Felt destroyed from yesterday’s workout. Seriously my traps are the size of mangoes.
Also, came home and made that recipe for dinner! It seriously hit the spot!!!
7:30 with DO
Bench 90x4x3. Felt great
Split squat 65x4x3 each.
Wod with jumping bar muscle ups, 4 rounds +4 reps. Shoulders blasted!