5/27/10 WOD

Trained with Ben and a friend today

Strength: Hang squat cleans 3x3: 85 lbs, 90 lbs, 95 lbs

Met-con: Five rounds for time:
10 thrusters 75/55
20 push ups
30 squats
40 sit ups


WOW!! This was a fun variation of Barbara. Talk about burning lungs, two out of three of us almost met the clown today. I finished in 23:57. Glad that's over

5/25/10 WOD

Worked out with two friends today

Strength: Push jerk 3x3. Got 95 lbs, 105 lbs, 115 lbs

Met-con: 1 minute rounds(for four total rounds) of the following:
Row
Push ups
95 lbs Dead lift
Rest



This workout was a total of 16 minutes, on minute one each exercise with no rest between exercises above for a total of four rounds. The score was determined by counting your total reps. For example, count the number of total pulls on the rower for one minute, add that to the number of push ups the next minute, add that to the number of dead lifts you complete in the next minute, etc for 16 minutes. There is no rest except on the fourth minute of each round. I completed a total of 258 reps.

Ideally we would have like to count the meters on the rower rather than the pulls since everyone pulls at a different rate but our rower was malfunctioning so rather than disrupt the workout, we just improvised.

Paleo chocolate honey almond tart - uh YUM!

I decided to take a Paleo chocolate tart to a friends dinner party this weekend and it turned out pretty good.


Chocolate Honey Almond Tart

Prep Time: 10 min. Inactive Prep Time: 5 hr 20 min Cook Time: 12 min
Serves: 6 to 8 servings

Ingredients
1 stick unsalted butter, cut into 1/2-inch pieces, at room
temperature, plus extra for coating the pan
10-ounces almond flour
3/4 cup heavy cream
1 cup honey (divided into ¼ cup and ¾ cups)
12 ounces unsweetened chocolate chips (or bar chopped up)
2 tbsp unsweetened coco powder
2 tsp pure vanilla (not extract)
1 small pack of fresh raspberries


Directions
Preheat the oven to 350 degrees F. Butter the bottom and sides of a 9-inch pan (spring form is recommended) Combine the almond flour, coco powder, ¼ cup honey and butter. Stir till the mix is even throughout. Press the crumb mixture into the bottom of the prepared pan. Bake for 12 minutes. Cool to room temperature, about 20 minutes.

In a small saucepan, whisk the cream and honey together over low heat until the honey has dissolved. Increase the heat to medium and bring the mixture to just below a boil. Place the chocolate chips in a medium bowl. Pour the hot cream over the chocolate and stir until the mixture is smooth. Pour the chocolate filling over
the prepared crust. Refrigerate for at least 5 hours or preferably overnight.

Loosen the tart from the sides of the pan by running a thin metal spatula around the edge. Unmold the tart and transfer to a serving plate. Top with fresh berries and sugar-free whip cream just before serving (optional). Cut into wedges and serve.

***To make whip cream, place a metal bowl and whisk in the freezer for 15 mins. Pour heavy whipping cream in the bowl and whisk till cream stands to a point. You may add pure vanilla for additional flavor.

5/21/10 WOD

Trained with a friend today and had a great workout. Looking forward to doing this one again.

Warm up: CrossFit warm up x1 and 400 m run

Strength: Back squat 3x5. 85 x 5, 95 x 5, 100 x5




Met-con: AMRAP (as many rounds as possible) in 15 mins:
20 Dumbbell snatch 20 lbs (alternating arms equally)
3 press (from the ground) at 55 lbs
400 sprint

Got 4 rounds plus 20 dumbbell snatches and 3 presses. I started off at 8.0 for the sprints and had to go to 7.5 on the last round. The runs were the hardest and our lungs were fried! Great time though overall

5/23/10 WOD

Today I worked out with the Sunday Elysium class which is always fun. Ben was very sweet and cheered me on with Marlie on the sidelines.

Warm up: 400 m run and 10 burpees (see below)

Met-con: Four rounds for time of:
250 m row
10 pull ups
15 burpees (see below)

I finished the four rounds in 12:54. I could have gone faster so I'll do this workout again with my friend, Shortyphd.

Pictures of me and the girls at the CrossFit Regional game qualifiers in May, 2010

Here are Danielle, Marlie, Suzanne and I cheering on Paul at the regionals this year. It was a great day and Paul did well

5/21/10 WOD

Trained with a friend today and had a great workout. Looking forward to doing this one again.

Warm up: CrossFit warm up x1 and 400 m run

Strength: Back squat 3x5. 85 x 5, 95 x 5, 100 x5

Met-con: AMRAP (as many rounds as possible) in 15 mins:
20 Dumbbell snatch 20 lbs (alternating arms equally)
3 press (from the ground) at 55 lbs
400 sprint

Got 4 rounds plus 20 dumbbell snatches and 3 presses. I started off at 8.0 for the sprints and had to go to 7.5 on the last round. The runs were the hardest and our lungs were burning! Great time though overall

5/17 - 5/19/10 WODs

5/19 - Warm-up: CrossFit warmup x 2

Stength: Bench press 3 reps x 3 rounds. Got up to 105 lbs x 3, this is a PR!

Met-con: as many rounds as possible in 15 minutes (AMRAP):

10 push ups
20 double unders. Got 6 rounds plus 4 DU. This a hard workout for me since I'm terrible at double unders. All the more reason to do them :-)



5/18 - Warm up: CrossFit warm up x 1 plus 400 m run

Strength: Overhead squat 3 x 3. Got up to 85 lbs x 3

Met-con: It's Paul's Birthday! See if you can figure out how old he is. The time cap is a suggestion only- there should be enough time in the class to finish the wod, even if you go beyond the cap.

24 kettlebell swing, 1.5/1 pood (1 = about 35 lbs)
24 box jump, 24in
24 hang power snatch, 75/55 lb
24 pull ups
400 m run
2 rds 4 time. 24 minute suggested time cap. Got 18:46--happy with this time.



5/17 - Met-Con: 50 lateral jump burpees as fast as possible. Finished this in 4:12 mins! This was part of the CrossFit Regional Qualifiers so it was fun to do after watching all the top dogs do it.

5/12/10 WOD (work out of the day)

Trained alone this morning and was pressed for time so did metabolic conditioning only

Met-con - "Diane" varied (Diane usually calls for handstand push ups):
21-15-9 reps of:
155 lb dead-lifts
burpees (see burpee image below)




Took me 9:49. BTW--this deadlift video is bad a**

3/11/10 WOD

Trained with two friends today

Warm-up: CF x2, 400 m run

Strength: off

Met-con, ten rounds for time:

1- clean & Jerks (90 lbs), 10 push ups, 15 air squats
2- clean & jerks, 10 push ups, 15 air squats
3- C&J, 10 push ups, 15 air squats
4- C&J, 10 push ups, 15 air squats
5- C&J, 10 push ups, 15 air squats
6- C&J, 10 push ups, 15 air squats
7- C&J, 10 push ups, 15 air squats
8- C&J, 10 push ups, 15 air squats
9- C&J, 10 push ups, 15 air squats
10- C&J, 10 push ups, 15 air squats

We needed some serious cheering on today, this was one of the hardest I've done in a while. Took me 30:30 to finish all ten rounds. Bring on the fish oil!

Going to try this yummy recipe

Just found this courtesy of Feasting on Fitness

"Given Up Bread--Think Again!

No, you have not entered the Twilight Zone. Bread can be had paleo-style with such simplicity and omg results that perhaps we are in another dimension! I call this dimension Dangerously Delicious Delectables!




Paleolicious Onion Bread
Dare you to try this and not close your eyes and revel in its soft, moist onion-breadiness!
Cooking Time: about 45 minutes start to finish!

The Dry
2 c almond flour/meal (I used Trader Joe's)
1 c arrowroot powder (you can find this at New Leaf and perhaps Whole Foods in the bulk bins)
1/2 t salt
1 t baking soda
2 t cream of tartar
1 T dried onion
1/4 t (or 10 fine grinds) of black pepper

The Wet
4 eggs (room temperature or place in lukewarm water while you prepare so they come to room temp)
1/2 c extra virgin olive oil
1/2 c or 4 stalks of scallions/green onions, chopped thinly

Preheat your oven to 350 degrees. Grab your loaf pan and cut two pieces of parchment paper to line the pan: one should span the narrow sides and extend past the lip and the second should do the same on the wide sides.

Ready for the action? It is so easy it is embarrassing. Add the dry ingredients to a large bowl (Note: to avoid the use of a sifter with the cream of tartar that likes to clump, just break it up between your fingers as you add it). Mix well. Add the wet ingredients to a second bowl. Mix well and get some air into those eggs by whisking with a whisk or fork to create some bubbles. Hey, since we can't use baking powder (contains corn) and don't want to bother with whipping egg whites, we'll take all the leavening we can get! Now for the hard part. Just kidding! Dump the wet into the dry and mix to incorporate. Now scoop into your loaf pan being careful to keep your parchment liners in place, and whack it in the oven for 30-40 minutes. Check at 30 minutes (or 25 if your oven errs on the hot side). You are looking for a hard top crust and a skewer that comes out mostly if not completely clean. There should be NO wiggle to the loaf. Once done, remove from the loaf pan and set on a wire rack to cool for a good hour or so. Slice and enjoy once you can wait no longer! Store in the refrigerator wrapped in paper towels and placed in a plastic bag. It'll last a week (or more?) if you can ;)"

2010 CrossFit Games

I had a great time watching one of the owners of my gym, Paul Estrada compete in the 2010 CrossFit Regional qualifiers today. We'll see how he did overall after the final competition tomorrow.

Looks like a doozy:
1000 m row
30 overhead squats
1200 m run


Here is Paul doing the floater wod:





****NO FREE COMMUNITY WORKOUT AT ELYSIUM TOMORROW DUE TO REGIONALS****

5/5/10 Cinco de Mayo WOD

I trained with Ben again at the hotel while on vacation and while recovering from those crazy lunges yesterday

Met-con - Ten rounds for time:

5 dumbbell push presses 90/ 60 lbs
10 push ups
15 sit ups

Completed in 16 mins flat. The dumbbell presses were definitely harder with a barbell but the push ups were the worst as usual. Tomorrow is a rest day :-)

5/4/10 WOD

I trained with Ben while on vacation for a week in Baltimore. We were limited by the hotel gym equipment so made up a few workouts that we could do using dumbbells.

Met-con - four rounds for time:
17 walking lunges w/ 60/ 40 lbs overhead
15 push ups
10 squats

Completed as prescribed (Rxd)in 13:02. This left my legs JELLO for two days

5/2 and 4/30/10 WOD (work out of the day)

5/2/10 - Trained with the Sunday Elysium class

Heavy: Push jerk 3x3. Got 95 lbs x 3, 115 lbs x 3, 125 x 1 (fail x 2). Not too happy with this since my last PR in February was 125 lbs. Need to incorporate more presses in the few weeks.

Met-con: Four rounds for time:

400 m sprint
15 burpees
25 sit ups

**Finished in 16:24. Great group at the gym today--fun workout!

4/30/10 - Trained alone

Spin bike interval workout:
50 mins
18.9 miles
21.2 RPM speed average