FOREST GAMES: EVENT 1

CrossFit 4/24/2015:

 

Barbell and Oly Club:

Strength Bias
Yates Row 10-10-10, using heaviest weight per set
Lateral Shoulder Dumbbell Raise 10-10-10, using heaviest weight per set

Starting Strength -
Bench Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets - 2.5lbs heavier than last time

Starting Strength -
Back Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets. 5# heavier than last time

Strength Bias:
Clean & Jerk From Block 1x1 at 85% 1RM
Clean & Jerk From Block 1x2 at 80% 1RM
Clean & Jerk From Block 1x2 at 80% 1RM
Clean & Jerk From Block 1x2 at 80% 1RM
Rest as needed between sets.

 At Knee. Work to 85% of 1RM Clean & Jerk. Then 3 drop sets. All drop sets at 20# down if your single is below 265#. All drop sets at 10# down if your single is above 265#. Linear progression each week. Target a 5# increase each week if your working sets are below 265#. Target a 10# increase each week if your working sets are above 265#.

Strength Bias:
Back Squat 1x5 at 70% 1RM
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 65% 1RM
Rest as needed between sets.

 Build to 70% of your 1RM Back Squat. Then 3 drop set. All drop sets at 20# down if your heavy set is below 440#. All drop sets at 30# down if your heavy set is above 440#. Linear progression each week. Target a 10# increase each week if your heavy set is below 440#. Target a 20# increase each week if your heavy set is above 440#.

Strength Bias:
Press + Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

 Each set is 2 Military Press + 2 Push Press. Start at 50% of 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target a 5# increase each week if your working sets are below 220#. Target a 10# increase each week if your working sets are above 220#.

Recipe:

For years, my super-chef sister’s been telling me about kale chips. In my pre-Paleo life, I tried making them a few times, but I found it soooo much easier to tear open a bag of potato chips. Since going Paleo, though, baked kale chips have made a huge a comeback in our house.

To make kale chips, however, there are a few key points to keep in mind:

  1. The kale leaves must be SUPER DRY.
  2. Bake the kale at 350°F.
  3. Cook the chips for 12 minutes.
  4. Salt AFTER the kale chips are out of the oven.

Here’s what you need to make your own chips:

  • 2 bunches of kale
  • 1-2 tablespoons of avocado oil
  • fleur de sel or your favorite seasoning salt

Here’s what to do:

Preheat the oven to 350°F. Then, remove the leaves from the stems and wash the leaves well in a few changes of water. (The stuff I buy from the farmer’s market is often dirty. I don’t know about you, but I find that chips taste better sans dirt.)

Then, in small batches, spin the leaves dry in a salad spinner.

Pro tip: If at all possible, use child labor to help with the spinning.

Toss the dry leaves with avocado oil and use your hands to distribute the oil evenly.

Then, line a baking sheet with parchment paper and lay some of the leaves on top in a single layer.

Make sure the leaves are all flat and not folded over or they won’t crisp properly.

Pop the tray in the oven, and…

…after just 12 minutes, the chips’ll be done! (Set your timer and keep an eye on the kale, ‘cause if the chips burns, they’ll be bitter – and so will you.)

Once the kale’s out of the oven, season the chips with some fleur de sel or your favorite seasoning salt.

Eat 'em up! http://nomnompaleo.com/post/2648091289/baked-kale-chips

For illustration Click Here