Monday, January 21, 2013 - Day 20 of New Year Challenge

Crispy Carnitas

I've always wanted to try cooking carnitas at home and this is an excuse to go for it.  I just ordered this dutch oven to use for the braising: 7 Qt. Dutch Oven

We're about 3 weeks into the challenge and have a little over 30 days remaining.  This would be a great time to start a Whole30 if you aren't seeing the results you want with your current plan.

I'm feeling a ton better in just 3 weeks.  Mary and I ran a pretty tough 3 mile trail run last night and at the end I actually felt really good.  My clothes are fitting a lot better and my times are getting better every week in the workouts.  On top of that my allergies have gone away completely which is unheard of for me this time of year.

If you haven't noticed, we're working really hard at speeding up everyone's jump roping.  This would be an excellent time to order your own jump rope that is your size if you haven't already.  Here are a couple of options from cheap to "not so cheap".  All can be customized to your exact length and labeled with your name so that you don't have to worry about finding one that fits you anymore:

- Championship Freestyle Rope - $8.99

- Neptune Cable Rope - $14.99

- RX Jump Ropes - $35-45

The last one is what pastor, mary, nat, kim, gerald, and I use and is highly recommended.  If you need help ordering, watch the videos with how to size, and just ask Mary and I if you need help measuring or selecting your cable.

This week we're going to take the jump roping to the next level by having both penalties and positive reinforcement for jump rope performance in the warmups.  If you order a rope today you will probably have it in time for the Jump Rope Tournament on Thursday (hint...hint...wink...wink)...

Workout Times for This Week: 5:30 PM & 6:30 PM

Warm-Up -

- Jog to the road and back

- Perform 3 sets of 75 unbroken singles with a jump rope

- 1 Round Std Warm-Up

then

Group Sprint Work

then

Strength - Push Press (everyone's weights and reps will be at the gym)

then

For Time:

"5 Round Fran"

5 Rounds -

- 9 Thrusters (95/65)

- 9 Pull-Ups

This is just a slight modification to CrossFit's Fran (21-15-9) where we are doing the same amount of total reps, but split into 5 rounds.  The time it takes you to transition from thrusters to pull-ups and back will greatly influence your time in this one.

Post food logs, any thoughts on how you are feeling, what you are struggling with eating-wise, and detailed workout results.