Friday, January 15th, 2010
New Year's Team Workout
Workout of the Day
Back Squat 5-5-5-3-3-3
Athlete’s choice….
5 Rounds for time:
10 K2E
10 Wall Ball
10 Hip Extensions
OR
For time:
50 K2E
50 Wall Ball
50 Hip Extensions
Food Fridays
It seems Kimberly was inspired by the copious amounts of shrimps ingested this week by yours truly…
The weather is almost tropical, here’s some recipes to match.
I was craving something a little different this week and Tania’s travel posts inspired me to buy some shrimp and find a new recipe to go with them. I found a tasty looking recipe on one of my favorite paleo food blogs from CF Santa Cruz Central. They’re a little labour intensive but well worth it and a nice change from the usual pork/beef/chicken + veggie meals. I squeezed some fresh lime juice on the shrimp before serving to add some kick, avocado slices would be a nice addition too.
http://cfscceat.blogspot.com/2009/07/coconut-shrimp.html
With the leftover thawed shrimp I’m going to make some primal jambalaya, I’ve made it once before and love, love, loved it!
http://www.marksdailyapple.com/primal-jambalaya/
The “Meat at the Forks” meatshop at The Forks sells Andouille sausage (and other nitrate-free bacon and sausage products). In a pinch I’m sure Chorizo or Italian spicy sausage would work too.
Enjoy!
–Kimberly
LOL nice choices……..’embrace the suck a bit at a time or just embrace the suck”.
Is it odd that I’m considering getting up at 5 am so I can do this WOD?? We’ll see how early I can get to bed…
And I just want to confirm that the jambalaya is really good! I made it tonight and from start to finish it took me an hour to make a deeelicious protein-packed dinner. I cooked the chicken and sausage from frozen and diced the veggies while it cooked. I “accidentally” used a 28 oz can of tomatoes so I left out the 1.5 cups of chicken stock and added a cup-ish of water instead. I would also suggest doubling the spices. I love one pot dinners.
Boo there isn’t a reliable bus that gets me there for 6, looks like I’ll wait till Saturday to get my butt kicked by a WOD.
kim where would one find this jambalaya recipe?@Kimberly
@Tapout
It’s the primal jambalaya recipe from the post
Oh and I only used half a head of cauliflower, didn’t want to overpower the meat!
Back Squat – 200×3 for final set
WOD – 50′s as rx’d in 8.59. Need to learn how to kip on those K2E!
thnx Kim.@Kimberly
New PR on BS – The number crunching coach B did for me was perfect – I really liked the build up to the last set of 3
5 x 150
5 x 160
5 x 170
3 x 180
3 x 190
3 x 200
Did the 50s wod…I think my time was 10:41
TGIF…
Back Squat, PR – 3 X 190#
WOD (5 rds) – 9:12
My contribution to ‘Food Fridays’ is for all you chip lovers out there (Eric!)…I made KALE CHIPS for the first time last night and they were AWESOME!
All you need : Kale, olive oil, sea salt & pepper…
Google recipe or check out You Tube (disregard the pregnancy bit, lol) :
http://www.youtube.com/watch?v=QGesrS_YrQc
@Smokey Jo
Kale chips are amazing!
Those are some great numbers ladies!
Back Squat 355 x 3 for final set….
WOD 8:2? ( I am brain dead right now after nights…) K2E were brutal as DOMS set in from GHD’s the other day……
E.
my abs are STILL sore from 3 x 25 GHD sit ups…@Eric
@Smokey Jo
@tapout
Congrats on those numbers ladies – that is awesome!
Back squat is not my strongest 60/70/80/90/100/110
WOD 9:24 did 5 rounds. Used the 12# MB which is the first time I have used that since my shoulder injury. K2E was more K2chest. Getting higher each time though.
@Eric
Definitely felt those abs too!
Back Squat 195 x 3 and 205 x 1, a new PR for me, Thanks a bunch to coach Steve
WOD – 6:50 ( i think) great energy great wod.
Zerka (sp) squats 205# beutiful movment.
@Chris
“zercher” although zerka’s got a nice ring to it
Rest day jog for me along the seine river at sunset… beautiful!
Back Squat
5x56kg
5x61kg
5x66kg
3x71kg
1x76kg (failed on second rep)
3x76kg (third rep was a little shallow)
so 3x167lbs is not bad, I’m almost back to where I was before my groin injury…
@tapout
@MLC
great job on those squats ladies. you’ve inspired me to aim for a 200pound squat!
Then, 5 rounds:
10 K2E
10 good mornings
10 weighted decline sit-ups
about 10 minutes
(i have to work on that k2e kip also)
just a quick note about vacations and training. It seems that the sun and relaxation does wonders for recovery. I was planning to take a rest day sometime this week but I felt so full of energy and well rested that I decided to listen to my body and go for it. I usually would never recommend training 6 or 7 days in a row, but it’s absolutely amazing what a little stress relief can do for your training.
Dinner last night: “Stay Young Salad” -greens, tomatoes, cucumber, apple, avocado, pecans with an oil and vinegar dressing. Chicken Mole, no rice, no beans, “solo verdurras” I learned this on the first day (means vegetables only) the mole was a bad choice, the mole was way too sweet and not enough chocolate and chilies. oh well, live and learn.
Breakfast this morning: “Rico’s omelet”, turkey, bacon, mushroom and pepper omelet with fruit only, no toast no hash-browns. I also ate my father’s omelett and half of my uncle’s omelet. was really really hungry
Natalie and I did yesterday’s wod today. I really wanted to get it Rx’d and had a good pace with the DU’s getting the first 3 rounds in 1-2 tries. The 4th round, however, I was only getting 1-2 DU’s at a time so after about 2 minutes of trying I accepted that I might not get it and just finished the wod. I was surprised how good the Cleans and Box jumps went but ended up with a time of 13:11 RX’d*. I give Mandy’s post from yesterday a plus 1 for being frustrated with some wods and killing others. I was frustrated today, but am looking forward to Cindy tomorrow. Due to schedules, I’ll have to do it at the U of M.
Natalie rocked it today at 11:34 Rx’d.
I liked the WOD today.
215 (3) and 7:22 Rx’d. Felt great throughout.
Came home and took my pics for the real food challenge. You’re all in trouble now…… Lol.
Decided to go with 5 rounds……..5:29 Rx’d…….it was fun, I like the short ones….lol
@turbo
I’m not a big fan of mole. I agree that its way too sweet, but perhaps one of these days I can bring you a sample of my moms, I think its not as sweet.
165-175-185 x3.
195-205 x2.
215×1
A bit disappointed as I’ve done 215×3 before
6:31 rx using option 1