Friday Oct 4th Challenge Day 4 – Diamond Hill CrossFit
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Friday Oct 4th Challenge Day 4


Friday Oct 4th Challenge Day 4


If you don’t go after what you want, you will never have it. If you don’t ask, the answer is always no. If you don’t step forward you are always in the same place.


Split Jerk – 5,3,3,2,2,1 Rest 90 seconds


“Pressure Cooker”

3 rnds of AMRAP 3 –

3 Thrusters,

6 KBS,

9 Lateral Bar Hops

Rx 95/65,53/35, L2 75/55,44/26, L1 65/45, 35/18 * 2 Minutes Rest

18 Responses

  1. stephanie noris

    pressure cooker was TOUGH this morning. need ideas for chicken if anyone has….gone try to use the grill and would like a little spice incorporated…

  2. Jeff L

    Couldn’t resist this one:

    “Reader, suppose you were an idiot. And suppose you were a member of Congress. But I repeat myself.”
    -Mark Twain

  3. Lucas

    Been living off of moose cuts since this started! Only so many ways to cook it and I’m running out of ideas. I guess I need to expand my diet or go the whole 30 on moose! We’ll see.

  4. Diamond Hill CrossFit

    In response to Ken, the recipe is not actual rice but “broccoli rice”, But your comment got me thinking we are
    trying to break the habit of eating rice and our “comfortable foods” so from now on I will call it what it is broccoli, no more pseudo “comfortable foods”

    Lucas try some chicken!

  5. Diamond Hill CrossFit

    Steph, Put your chicken in a slow cooker with tomatoes, peppers, onions, mushrooms, season to your liking with basil, oregano, garlic, salt and pepper. Add in sugar free tomatoe sauce and have it over spaghetti squash. Chicken Cacciatore, Whole 30 style.

  6. Kristy Peterson

    Out running errands today and got nervous I was going to get too hungry and didn’t prepare with snacks! I was fine though – I think I can go longer than I realize. Came home and had cashews, pear, and strawberries! I don’t snack on strawberries generally and I realized how much I love them!

  7. Shawn

    Cutting a slice of pizza into bite size pieces for my 8 month old. Soooo tempting….but resisted!! Missed the Workout today. Going I stretch this big body out tonight for a point!!

  8. Susan

    Another day done! This challenge has really made me cut back on all my snacking… Good but so hard to resist something sweet!

  9. sarah

    Was in a rush this morning so stopped at Starbucks for breakfast. Ordered the protein box and ate the egg, apples and grapes…it was a good quick fix on the road.

  10. Amanda

    It’s great to see everyone not just breezing through this nutrition challenge and being open and honest about their worries and concerns through the day. It’s encouraging. Someone dropped cookies off at my desk today and I threw them out! 🙁

  11. Ken

    Thanks for clarifying Beth… Tough workout today. Harder when Kristy made popcorn for the kids tonight. But somehow we didn’t cave.

  12. steph N

    Jeff L, chicken recipe looks awesome but i dont think we can use honey, can we on whole 30?

    blogged from iphone yest and this morning…dont think it worked/posted. anyone have same issue?

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