Skill:
15 Turkish Get Ups each arm, not for time
Strength:
DEADLIFT (NOTE: Your baseline for this strength cycle is 90% of last week’s 1RM)
5@65%
5@75%
5+ @85%
[make sure you get at least 5 reps, and then go for max reps. Do. Not. Go. Until. Failure.]
Work:
21-15-9:
Impressive TGU
[youtube http://www.youtube.com/watch?v=B4Q9mxjhMy8]
Post weights/reps and times to comments.
Strength:
BACK SQUAT (NOTE: Your baseline for this strength cycle is 90% of last week’s 1RM)
5@65%
5@75%
5+ @85%
[make sure you get at least 5 reps, and then go for max reps. Do. Not. Go. Until. Failure. These are supposed to be solid and controlled, but a maximal effort. What number do you want to hit? Think about it, visualize it, and get after it]
Work:
3 rounds:
1 min each:
1 min rest
Post weight lifted and reps to comments.
Buy-In:
2 easy rounds:
Skill: 5 min headstand practice
Work:
3 rounds for time:
Mobility: 3 min each leg distracted couch stretch
[youtube http://www.youtube.com/watch?v=5EiUquYdyPU]
The great thing about this recipe is it is a lot like Dorie Greenspan’s “Pumpkin Stuffed with Everything Good“: eminently adaptable to your pantry and taste preferences. You have plenty of time to make the sausage and filling while the squash is roasting.
Sausage & Apple Stuffed Acorn Squash
Serves 4
Adapted from here and here
Ingredients
1. Line a large pan with aluminum foil and bake squash, cut side down (and sprinkled with a little water), at 400 degrees F for 45 min to 1 hour, until it is tender but retains its shape.
2. Meanwhile, heat a large pan over medium-high heat. Fry pork for 1-2 minutes (until the pan has some grease) and then mix in the minced garlic, sage, salt, pepper, and cayenne. Continue cooking until sausage is browned. Drain pork as you remove it from the skillet, leaving the drippings in the pan. Place cooked pork in a large bowl.
3. Add onion, celery, and fennel; saute 6-8 minutes, or until onion begins to soften and become slightly clear. Stir in apple and saute 2 more minutes. Pour all contents in bowl with cooked pork.
4. Combine pork, vegetables, apples, and almond meal/coconut flour. Check for seasoning and add salt, pepper, or sage if necessary.
5. Stir in the egg to combine.
6. Turn roasted squash cut side up and sprinkle with salt, pepper, and a touch of sage to taste. Fill with the stuffing – pat down and make a mound to get it in there! – and loosely cover with aluminum foile.
7. Return stuffed squash to oven to bake (at 400 degrees F) for ~20 minutes or until egg is set.
Warmup: hip mobilization
Work: “Crossfit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You have 3 attempts (after proper warm-up) to hit a 1 rep max for each lift. Mark Rippetoe advises the following lifting strategy:
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
His full article on the Total is available for free at the Crossfit Journal.
Post lifts to comments.
pre-lifting hip mobilization
[youtube http://www.youtube.com/watch?v=MVcQuaM-OSo]