60 sec max calorie row
60 sec rest
60 sec max pushups
60 sec max calorie row
60 sec rest
60 sec max pushups
[uh-koun-tuh-bil-i-tee] –noun, the state of being, liable, or answerable. An obligation or willingness to accept responsibility for one’s actions
6 syllables – that’s it. This one word has done more for me at the CrossFit box than any other six things. Like many, I came to CrossFit somewhat curious – what was it all about, what are the methods behind it, can I do this having never done Olympic Lifts before. Let’s see; front squat, overhead squat, snatch, clean and jerk, split jerk…and a whole bunch more — I had been tapering exactly 40 years for these – that was stuff other people did. But I dove in and loved it – gains initially came pretty quick. I’m not really good at anything, but I can suffer, which I found to be pretty useful in CrossFit as I am sure you have been on the suffering side a time or two at the box.
I saw people write their goals on the wall, trainers would harass me – “Meegs write your goals on the wall,” I didn’t – although I think about everyone else did. I wasn’t there yet. I kept telling myself I really knew what I wanted to do and where I wanted to go – I believed the load of crap I was selling myself. I didn’t want to be accountable. I wasn’t ready to accept responsibility for my actions, because we have all seen that what you do outside the box will translate into your performance inside. Sleep sucks = shitty WOD, bad nutrition – same result, and the list goes on…I wanted it to be somewhat divorced from the “rest of my life.”
I was sitting in a meeting that was, let’s just say it wasn’t the best use of my time (or at least that is what I thought…) when I started to write down a few things about CrossFit. It started out really simple – “XFit Goals…Back Squat 300lbs, Front Squat 205lbs, Deadlift 400lbs”…and the list went on. The more I wrote the more empowered I felt. I filled an entire page and suddenly I didn’t want the meeting to end!! “Row 2K sub 7 min, Fran Sub 5min, Get Multiple Muscle Ups…” It was then I realized, what I am doing now IS the rest of my life – and the reality check knocked on the door — everything is linked…you can’t get away from it by wishing or ignoring it away.
There it was – I was now accountable, I had CrossFit goals with a deadline to achieve them. I was excited to tell my wife and show her the list. I looked at things differently at the Box – I wrote things down and tracked the weights I was using – not to be obsessive, but because I had not tracked them before and found myself stagnating at the same weight as an excuse – ‘…I think I did 95lbs last time but I am not sure, so I’ll just do that weight again…’ I badgered the trainers for technique on Olympic lifts, especially OHS – which I still suck at…And the next time the trainers asked what is your one Rep Max (1RM) for deadlift – I knew what it was instead of the standard “uhh dunno, what should I do…”
The goals have changed, and they should – both short and long term – being accountable has not. Who I am accountable to has evolved – it was just me, but I realized that was way to narrow. My accountability has translated to my wife, children….and their children. I plan on being the Grandpa who takes the grandkids hiking, skiing, windsurfing, when I am ‘older than dirt…’ I WILL dance with my great-granddaughter at her wedding – who knows if I will live that long but if I do, I plan on being functional and independent. I will be there for my wife, whom I don’t deserve but thankfully she hangs around anyway. I am accountable to my Airmen and our Nation – I will give it 110% all the time and always be ready to deploy. I am accountable to all the CrossFitters at the Box – it is a community like no other.
Take the leap – write your goals down, post them on the wall behind the couch, blog them, talk about them – and make yourself accountable. Maybe the accountability is to just you, maybe your family, friends, to the members of your team, co-workers, or maybe it’s your fellow Trident CrossFitters, I don’t know. What I do know is that there is power behind those 6 syllables.
Tired of hamburgers – try a lamb burger
1lb ground lamb
spices – salt, pepper, oregano, mint, basil – you can mix it up here with what ever you have / want
– 2-4 tlbs of minced onion
– 2 cloves garlic mined
– mix it all up, make burger patties and grill them up…
I have added roasted red pepper, feta (not Paleo…), and fresh spinach to the mix as well
Prep: 25 min, Bake: 60 min
Oven: 350, Makes: 6 servings
1½ lbs butternut, buttercup, or banana squash***
1 large onion, sliced & separated into rings (1 cup)
1 TBS butter
1 med pear, peeled and thinly sliced (1 cup)***
Sprinkle of salt
3 TBS fine dry bread crumbs***
3 slices bacon, crisp-cooked, drained, and crumbled
2 TBS chopped walnuts***
1 TBS grated Romano or Parmesan cheese***
1 TBS melted butter
2 TBS snipped fresh parsley (opt)***
– Any type of squash will work, but you may have to adjust cooking time
– 1 pear may not make a full cup, but don’t worry it will be enough
– For the crumble topping use almond flour instead of bread crumbs and
skip the cheese (although, it is very minimal and makes it tasty!)
– I always use dried because that is usually what I have (but only a sprinkle)
1. Peel squash; slice crosswise into ½ -inch slices. (If using butternut squash, first cut the squash in half lengthwise.) Remove and discard seeds. Set squash aside.
2. Cook onion rings in the 1 TBS hot butter for 5-10 minutes or until tender.
3. Arrange half of the squash slices in the bottom of an 8x8x2 –inch baking dish. Top with half of the pear slices. Repeat layers. Sprinkle lightly with salt. Cover with the cooked onions. Bake, covered, in a 350 oven about 45 min or until nearly tender.
4. Meanwhile, in a small bowl, combine bread crumbs, bacon, walnuts, cheese, and the 1 TBS melted butter; sprinkle over vegetables. Bake, uncovered, about 15 minutes more or until tender. If desired, sprinkle with parsley.
– Easy fast and the other red meat…
Get a boneless leg of lamb – 2.5 lbs will feed a family of 4-5
Coffee – 2 tablespoons
Rosemary – 1 tsp crushed up
Thyme- 1 tsp
Garlic (fresh) – 3 cloves minced
Salt – 2 tsp (Kosher)
Pepper – 1.5 tsp fresh
Preheat oven to 350
Mix about 2 tbl spoons olive oil together and add garlic – coat leg of lamb with it. Mix together the rest of the spices and coat lamb. Throw it on a roasting pan (covered with tin foil for easy clean up. Time is roughly 30 min per lb. – internal temp ~120 for med rare
Serve with mashed cauliflower (boil or steam a head of cauliflower, throw in some granulated garlic and butter, mash up with mixer or immersion blender), salad add some vino…
1Rm Deadlift Max, Yikes “that always hurts my back”. A very common thought for lots of people, well … Not likely when you warm up properly and lift correctly. The deadlift, when done correctly, is an amazing lift in terms of the full body strength gains it provides as well as how much it can help relieve back and neck problems…..remember a weak posterior chain is the cause of so many of these problems…..and NOTHING strengthens the posterior chain better then a properly executed deadlift. However……sometimes when we are trying max efforts “properly executed” is all but forgotten at the expense of just picking heavy S&!*T off the ground. So make sure you are really well warmed up core to extremity and make sure you go through a nice deadlift progression to prepare for the heavier efforts.
21 KB Swings
3 rds for time
4 rounds for time.
20 box jumps 15 ring dips (scale for beginners)
50 of each
Row 50m x 50 (2500m) can scaled to 1500m
box jumps 20″
push-ups(hands of the ground at bottom)
any order, but each movement must be completed before
moving to the next
800m run 100 push ups (Beginner: 50 reps)
400m run 100 sit ups (Beginner: 50 reps)
Strict press from rack: 5-3-1-1-1-1 establish 1RM
AMRAP in 7 mins.
3 push press
2 push press
1 push press
Weight should be no more than 65% of heaviest push press
BackSquats – 1,1,1,1,1 find 1RM
7 rounds for time
7 Chest to Bar Pullups
14 Goblet Squats 53/35#
10-12 minutes to work up to a heavy Snatch Balance + 2 Overhead Squats;
Rounds of 15, 12 and 9 reps for time of:
115/75 lb. Hang Squat Snatch
– OR –
Wall-ball 20/14-pound ball, 50 reps
Wall-ball 20/15-pound ball, 30 reps