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Posted November 19, 2009 in nutrition by Turbo

Friday, November 20th, 2009

K2E

K2E

For those who were interested in going to watch the Manitoba Open Weightlifting Competition tomorrow, it has been canceled. If you want to see people lift weights you’ll have to come to our competition on Sunday afternoon!

Workout of the Day

Deadlift 1-1-1-1-1-1 or 3-3-3-3-3 or 5-5-5-5-5

Then, drop the weight to 50% and complete 3 rounds for time:

10 deadlift

15 DB push press or push jerk

Food Friday by Kimberly

Eat your greens!


I’m back on the real food wagon but I still feel the need for snacks, I’m hoping I can’t go wrong with greens because I’m fortunate to genuinely like them :)


My favorite way to cook greens as a snack is to coat them in olive oil and then pan fry them with a little sea salt and a lot of pepper.  This works best with brussel sprouts (sliced in halves or quarters) and broccoli, but I think other veggies would work just as well.  I use medium heat – don’t want to overheat the extra virgin olive oil. Butter would work too, and then there’s bacon fat but it doesn’t caramelize well.


Another great green snack is kale, in the form of kale chips…you have to try it once to believe me, they are delicious.  Wash a couple of kale leaves and rip them into small pieces (discard the hard center stem).  Rub them with extra virgin olive oil and a touch of sea salt and lay them in a single layer on a baking sheet.  Bake at 375 for 5 minutes and then flip them and bake some more until they just start to brown around the edges, you have to watch them closely, burnt kale doesn’t taste good.  The only problem with kale chips is that they take longer to prep and cook then to eat; I take the baking sheet to the living room with an oven mitt and don’t even bother with a plate. My roommate likes them too, so this is primal food you’ll end up sharing.  I have made multiple batches at once and I’ve found the best way to “store” them so they stay crispy is to pile them on an uncovered plate in the cupboard – to keep the cats and my roommate from nibbling :P

9 Comments to “Friday, November 20th, 2009”

  • MLC
    November 20, 2009 at 10:25 am

    Couldn’t DL as back is still a bit off. Did BS instead.
    3 x 180

    WOD with 100# BS and 25# DB PP = 3.55

  • Kimberly
    November 20, 2009 at 11:23 am

    I really like this 5 then 3 then 1 rep max routine, I’m seeing results and I love it!

    Congrats Erika on the 195 DL, you’ll be over 200 in no time :)

    I hit 5 x 205 (new PR!) and then the WOD was 3:49 with 120 DL and 12 DB

  • Chris
    November 20, 2009 at 12:34 pm

    DEADS! Bring it.

  • Erika
    November 20, 2009 at 1:12 pm

    DL – 1 rep – 195# Yay!!! Pretty pumped about that as it is more than 1.5 x BW.

    WOD 100#DL and incline pushups. Still can’t do overhead work.

    @Kimberly
    Thanks – congrats on your new PR as well. I hope to join the 200# club soon!

  • Erika
    November 20, 2009 at 1:13 pm

    Oops – that was supposed to read WOD …. 3:33!

  • Eric
    November 20, 2009 at 2:40 pm

    Rob Spears is great……..No D.L’s for me but he has done wonders, back for more on Monday.

    No more 1 arm K.B swings with fatigued Spinal erectors.

    Thanks Erika.

    Eric

  • Erika
    November 20, 2009 at 5:21 pm

    @Eric
    That’s great – I knew he would fix you up!

  • turbo
    November 20, 2009 at 11:11 pm

    My favourite easy greens recipe is this. I take some bacon fat from the container I keep in the fridge, and put it in a pan with some garlic (sometimes I get lazy and just buy minced garlic in a jar) and then add the greens an cover a cook for a few minutes. Kale or collard greens are great like this.

    So the first day at the black box summit is done. I have to say that the quality of the presentations varied from speaker to speaker, but of course James was impressive as always.

    End of day workout:
    3 rounds for time, 5 squat clean & thruster or jerk, 5 short shuttle runs, 25 KB swings. I opted to go “Rx’d” or “Elite” weight which was 95lbs for the C&J and 16kg for the swings for ladies. After sitting on my ass all day and a crappy warm-up, those squat cleans were pretty damned hard, as was getting that weight overhead. Needless to say I didn’t attempt thrusters and just jerked it. Started out with push jerks and ended with split jerks. I thought I was at that point where 5 reps should be easily doable but I actually missed a couple of reps. Much harder than expected. Also had to break up the swings, which was mostly a grip issue. 25 reps 16kg swings in the rain with no chalk kind of sucks. Luckily I got some encouragement from some big names like Dutch and Crystal McReynolds and finished in just over 10 minutes. Not too many ladies actually did the rx’d weights but Lindsay Smith was impressive, finishing in just over 5 minutes! Very humbling.

  • turbo
    November 20, 2009 at 11:13 pm

    @Erika
    congrats on that deadlift!

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