It’s only 17 days until the first workout of the 2016 CrossFit Open is released!
Since the scaled division was introduced last year, the open has been more accessible than ever. Taking part in the open year on year is a great way to benchmark your progress. I did my first open in 2013 and had to get a snatch PB to do the first workout, struggled to score a few toes to bar and had a hideous battle to achieve a single chest to bar pull-up. But it was brilliant – I achieved things that I didn’t think were possible and was forced to push my limits.
Scott will be programming the open workouts for the classes so register now at http://games.crossfit.com You’ll get to see your scores on the worldwide leaderboard, set yourself some benchmarks for future years and, most importantly, be part of the CrossFit Blackwater team!
build to a heavy triple, then 3×3@90%
Snatch High Pulls 5×4
Open workout 15.1 9min AMRAP:
15 toes to bar
10 deadlifts 52/34kg
5 snatch 52/34kg
Todays amrap comes from the 2011 CrossFit Open. This was also the first week of the very first open. It was 6 weeks with 1 workout to be completed at an affiliate or filmed at a globo gym per week. 26,000 people entered to try and get a place at the finals in California. Compared to now that is nothing. Over 200,000 people entered this year including 55,000 in the masters divisions. Back then masters also started at 45+ and being a fresh faced 41 year old I was in the hat with the individuals. The top 60 went on to the Reebok stadium in Bolton for the regionals that year, I managed to qualify 21st in Europe.
Now the clocks have changed and the evenings are darker and colder I have dug my slow cooker out of hibernation and am using it a lot more for batch cooking.
Batch cooking is the only way forward if you want to eat healthy, home cooked food at every meal and you have a job, a family, training to do… in short – a life! Pick a quieter day, batch cook a couple of dishes and portion it all out into separate containers. You can even batch cook some rice, sweet potato and vegetables. Then you are done – several days meals ready to be microwaved at a second’s notice! You could even freeze a few for emergencies.
Back to my trusty crockpot – here’s a slow cooker recipe I tried out earlier in the week – I was pretty pleased with how it turned out!
Slow cooker paprika chicken (makes 4-6 portions)
Slice 1 large onion and scatter over the bottom of the slow cooker
Slice 1 pepper and scatter over the onion
Place 800g-1kg of whole chicken breasts on top of the vegetables
Sprinkle 2 teaspoons of plain flour, 1 tablespoon of paprika, 1/2 teaspoon of cayenne pepper, some salt and pepper over the chicken breasts
Add 1 tin chopped tomatoes
Add a chicken stock cube or pot (I like the gelatinous Knorr ones)
Slice another pepper and sprinkle that over the top
Cook on high for 3 hours – after 1 hour give everything a good stir so the flour and spices mix in with the tomatoes and liquid to make a sauce.