Front Squat 1 Rep Every Minute For 11 Minutes
70%-80%-85%-90%-95%-95%-90%-85%-80%-75%-70%
For Time:
Row 1000m
25 KB Swings 70/53
15 Box Jumps 30/24
15 KB Swings
10 Box Jumps
10 KB Swings
5 Box Jumps
Bulletproof Coffee Recipe
- Start with 500 ml (2 mugs) of black coffee brewed with mold-free beans (important)
- Add 2 Tbs (or more, up to 80 grams, about 2/3 of a standard stick of butter) of Kerry Gold or other UNSALTED grass-fed butter
- Add 30 grams of MCT oil (or I use 1 Tbs Coconut Oil) for max energy, weight loss and brain function (optional if you have none)
- Blend with a pre-heated hand blender, Magic Bullet, or (best) counter top blender until there is a creamy head of foam. (It doesn’t work well if you mix it with a spoon)
I've never heard of butter-coffee before...but I'll def give it a shot! It looks like an Irish-type coffee which means I think the recipe's missing the Jameson =)
Posted by: Steve Faulk | January 09, 2013 at 05:43 AM
Why didn't I listen to Travis. "This is a lot of work. It will ruin your week. I recommend the mini-barbara if you want to train or do anything fun the rest of the week.
So whos doing the RX?"
Naturally I raise my hand like an idiot.
Kill.
Me.
Now.
Posted by: Jarrod | January 09, 2013 at 08:02 AM
I'll bet you can't raise your hand now, though, can you? Was it the Ocho class egging you on? Don't listen to them; they're crazy.
Posted by: Steller | January 09, 2013 at 10:54 AM
Oh, and the Tibetans have been onto this butter in your morning beverage thing for a few centuries now. Yak butter tea has been described as "rancid", "sour" and "pungent." http://en.wikipedia.org/wiki/Butter_tea
I think I might stick with the unsalted cow butter and coconut oil option, if I'm ever brave enough to try it to begin with.
Posted by: Steller | January 09, 2013 at 10:59 AM
Jarrod, its just weakness leaving your body, enjoy it. You'll be fine tomorrow. Just get together with your lacrosse ball and roll that shit out.
Posted by: Matt P | January 09, 2013 at 11:05 AM
AO got me hooked on this freaking amazing coffee drink about 2 weeks ago and it is crazy good!!!!
Posted by: Denise Roby | January 09, 2013 at 11:11 AM
AO I have literally none of the ingredients/tools you listed. #bougie (Ok, maybe the coconut oil and salted kerrygold). Anyone want to be Strength Member of the Month and bring me some Thursday at 6pm? :)
Posted by: Rae | January 09, 2013 at 11:29 AM
And by tomorrow, Matt means next Tuesday.
Posted by: Jennifer R. | January 09, 2013 at 12:12 PM
Haha exactly Steller! You'd think taking as long as I did to finish the wod(slowest and last guy in the class. Thank You Thank You), I'd feel a bit better.
Rockin the cf-walk today. Shoulders slightly slumped, short-stride shuffle walk, and all head turns are made in concert with shoulders. Uber flexible. Attempts to sit from a standing posture are preceeded by triple checks to verify the chair is in position to catch the fall.
"What's wrong Jarrod?"
"NOTHIN!" lol
Posted by: Jarrod | January 09, 2013 at 12:58 PM
I wouldn't reccommend using the lacrosse ball on your Rahbo DOMS'ed muscles. Gentle foam rolling is alright, but jamming lacrosse balls into liquified muscles won't help anything it will just bruise you. The best thing you can do is come back to the gym and be humble ans workout at a recovery type intensity.
Posted by: Justin Riley | January 09, 2013 at 01:58 PM
^^ yeah do that... And squat.
Posted by: Matt P | January 09, 2013 at 02:57 PM
I think what you need for Barbara soreness is to make AO's coffee, put some (some should be spelled a lot) whiskey in it, drink it and get in an epsom salt bath.
Posted by: brother mike | January 09, 2013 at 03:08 PM