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03.12.2011-Saturday-Day 6

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Warm-up: 1000m row
5:00 foam roll

Partner WOD
For time:
Triple "Helen" with a 150 wall ball cash-out!

Rules:
>Teams of 2 athletes must complete 9 rounds of: 400m run, 21 kb swings, 12 pull-ups before attempting the cash-out.
>Both athletes can be moving at the same time and do the same movements at
the same time if their strategy calls for it.
>A full triple "Helen" must be completed before the cash-out is started.
That is 3600m of running, 189 kettlebell swings, 108 pull-ups.
>Only one athlete can do wall balls at a time, and each athlete only gets 3 attempts.

 

 

006 007008 009 010011 

 

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0 thoughts on “03.12.2011-Saturday-Day 6”

  17. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  18. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  19. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  20. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  21. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  22. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  23. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  24. J9

    Thanks Vinnie for the oranges and grapefruits!
    ShedHeads-
    Please take some home!
    Janice-
    Thanks for the headband!
    I think my favorite CF collectables include: high socks, headbands and t-shirts.

  105. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  106. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  107. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  108. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  109. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  110. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  111. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  112. dp

    Dinner day 1:
    Garlic chicken and broccoli over pan fried cauliflower rice.
    Sauté garlic/chicken/broccoli in coconut oil. Placed over cauliflower rice which I pan-fried in coconut oil and mixed in two scramble eggs, salt, pepper and dill.

  113. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

  114. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

  115. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

  116. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

  117. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

  118. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

  119. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

  120. Ro

    Dinner Day 1: Cocunut curry chicken Nice heat on this one. Unlike the receipe I added the asparagus to the mixture. I didnt cook seperately and put curry chicken on top. Of course I had to double chicken and cocunut milk, I added chili peppers and some garlic, I used curry paste instead of powder because I had it at home. It may have needed even a little more cocunt milk but was yummy!
    Ingredients
    • 2 chicken breasts- cut into pieces
    • coconut/olive oil
    • 1/2 cauliflower- chopped
    • 1/2 large onion- thinly sliced
    • 1 red pepper- chopped
    • 1/2- 3/4 can coconut milk
    • 3 tbsp curry powder (depending on your taste)
    • 1 tbsp cumin
    • a few shakes of chili flakes (hey kinda rhymes!)
    • ground fresh pepper to taste
    • 8 bay leaves
    • side- 1 bundle of asparagus

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