Press, front squat, lunge


6 sets of presses finishing with 2 x 5 at 75. Presses are so up and down for me depending on how pinched my left shoulder is at any time.
In between sets I did 20 sit-ups and 20 supermans.

Later I came back and did 5 x 5 front squats at 105, 125, 145, 155, 160 plus 50 lunge steps with a women’s bar held overhead.

Food diary today:
Breakfast: <1/4 lb ground beef with 3 eggs and spinach, no added fat; kombucha.
Lunch: Steak, butter, avocado, kombucha.

Stephanie’s sweet potato hash

This makes at least four generous helpings. And the helpings will need to be generous because this dish will make you CRAZY.

2 large white and 2 large orange sweet potatoes, peeled, cut into 1/2 inch cubes
2 tbsp olive oil
salt and pepper
4 thick slices or 6 regular slices pancetta, cut into 1/4 inch cubes
1 onion, coarsely chopped
2 tbsp chopped fresh parsley

Preheat the oven to 425.

In a bowl, combine the potatoes, oil, salt and pepper. Roast the potatoes on a rimmed baking pan for 25-30 minutes (in my oven it took 40), turning several times, until they’re tender when pierced with a skewer.

In a large skillet (I used a nonstick soup pot), render the pancetta over medium heat 8-10 minutes, turning often. Transfer it to paper towels to drain, but leave the fat in the pot.

Add the onions to the pot and cook in the pancetta fat until soft, 8-10 minutes. Add the potatoes and cook over med-high heat, stirring constantly, for 10 minutes or until golden and crusty at the edges. Stir in the pancetta. Put it in the serving bowl and sprinkle with salt and parsley.

CrossFit Games Open workout 5

AMRAP 20 minutes: 5 power cleans (100 lbs), 10 toes to bar, 15 wallball (14 lbs). I got six rounds, 5 cleans, 10 toes to bar, 10 wallball. I’m ranked 88th overall at the moment. I’m ranked lots lower on this individual workout. Next week: 7 minutes of thrusters and chest-to-bar pull-ups.

Updated – food diary for April 24:
Eggs with ground beef and spinach, bacon
Eggs again with ground lamb and spinach as stuffing for a portabello mushroom
Sweet potato pancetta hash
2 glasses white wine

90 pound overhead squats

Since doing the 90-lb overhead squats as part of the fourth CrossFit Games Open workout, I’ve been doing them a lot more, only taking them out of the rack. Yesterday I worked up to 90 and did several sets of 5, 6, or 7 reps before dropping the bar. I can’t seem to lower that much weight onto my shoulders.

I’ve also been practicing deep dip holds and the concentric part of the dip from that low position, and also toes to bar. I can’t do any jumping or sprinting for a while says the PT who’s working on my ankle. He wants me doing only low impact, ankle mobility, and calf stretching for at least the next eight weeks. This weekend I’ll be doing some power cleans, but he doesn’t have to know that! I’ll stay away from O-lifts for a while. The PT says even a minor sprain like mine can be a year-long recovery before it’s fully back to normal.


This week’s CrossFit Games Open workout involves 90 lb. overhead squats (no rack allowed), which are right on the edge of my ability. I want to do the workout on Sunday, so yesterday and today I practiced getting 90 lbs from the floor to the OHS position without the rack (can’t snatch it), and overhead squatting it. I can do two sets of five reps and then on the third set I fail on rep 5, can’t come up out of the bottom. That was true both yesterday and today. Tomorrow I’ll just get it up there and do a max set, see how many I can do all at once. On Sunday, though, I will be doing it after 60 burpees. This is going to be sketchy. My motto for the week is “I am not a wimp.” If I were a wimp I wouldn’t be practicing 90-lb overhead squats from the floor, by myself, starting with little idea whether or not I could even do them at all…

I’ve also worked yesterday and today on muscle-up drills (can’t do muscle-ups) and on low-dip-position strength building. I take the low position with my shoulders very near my hands, pull my elbows in close, push hard, and lift my feet. I hold for a second or two and then push up to straight arms. I think this “deadlift” dip has got to help my dips! Will keep working the muscle-up transition and practicing the false grip pull to sternum and see if I can make progress there.

I really like this hard work despite the crushing overhead squats. The fact that I can do a couple of sets means I can use them to get stronger. The taking it off the floor makes it more functionally demanding, and I like that, even though it bruises the top of my back. I feel tired, but strong.

Wednesday 4/13
B: 3 thin chicken patties (farmers mkt) with 2 farmers mkt eggs, spinach, kombucha
L: Leftover sliced tri tip stir fry with kale, kombucha
D: Tuna, sardines 1 can each mixed together with lemon, capers, olive oil, sesame oil, salt and pepper, anchovy, 1 glass white wine

Thursday 4/14/11
B: 2 eggs with 8 oz gr bf and spinach stir fry; kombucha
L: half a big steak (saving the rest for dinner), kombucha, apple

Workout 1

Row 1000 to warm up (4:14)
Deadlift 5 reps at 85, 105, 125, 145, 155, 165. No hint of back problem.
Ring push-ups at floor, 6 sets of 6.
5 sprints 60m. Ankle ache, slight limp I tried not to do.
5 x 5 windshield wipers on pull-up bar.

Update – all day food diary:
Skipped bfast.
1:15 PM: 5 slices roast beef, 3 eggs, fresh spinach, apple, handful almonds, handful macadamias, kombucha. (Not nearly as many nuts as I’d have eaten in the form of almond butter)
Shrimp in a fairly innocuous shrimp sauce; water; 2 glass white wine

CrossFit Games Open workout 2 plus

AMRAP 15 minutes:
9 100-lb deadlift,
12 hands-lifted push-ups,
15 20″ box jumps
6 rounds, 9 deadlifts, 11 push-ups. Not spectacular. Did that last Sunday.

5 back squats at 135, 155, 170, 180 lbs
5 x 3 back squats at 185
Barbell rows from floor: 6 x 10 at 80 lbs
Toes to bar, straight legs and toes pointed, 6 sets of 3