Turkish Meatballs

With parsnip and creamy polenta.

December 30 Workout

Deadlift = 103 lbs

5 @ 40%

5 @ 50%

5 @ 60%

For time = 24:50

1000m row

50 sit ups

20 hang power cleans @ 73 lbs

750m row

40 sit ups

15 hang power cleans @ 73 lbs

500m row

30 sit ups

10 hang power cleans @ 73 lbs

250m row

20 sit ups

5 hang power cleans @ 73 lbs

Pan-Seared Chicken and Orecchiette

With caramelized bell pepper, broccoli, and parmesan cream sauce a lá Crystal.

December 29 Workout

Shoulder press: 48 lbs

5 @ 40%

5 @ 50%

5 @ 60%

For time: 19:44

800m run

Then

4 rounds:

100 single unders + 5 double under attempts

15 jumping chest to bar

Then

800m run

Achieved Athlete-level!

Glazed Pork Tenderloin

With caramelized sweet potato and crispy green beans.

December 28 Workout

Back squat @ 103 lbs

5 @ 40%

5 @ 50%

5 @ 60%

5 sets, each for time: ? - 2:50 - 3:05 - 2:44 - 2:46

20 wall balls @ 16 lbs

10 toes to bar

10 assault cals sprint

Rest 1:30 between sets

Achieved Athlete-level!  I forgot to record my first round starting time.  Teamed up with Carrie.

December 26 Workout

5 rounds = 19:09

200m sprint

10 box jump overs @ 24"

5 front squats @ 83 lbs

Rest 2:00

December 24 Workout

Bench and deadlift

Warm up sets:

10 @ bar

7 @ 50%

5 @ 60%

3 @ 70%

Working sets:

3 @ 75%

2 @ 80%

2 @ 85%

2 @ 88%

2 @ 92.5%

Deadlift = 163 lbs

Bench press = 93 lbs

50 burpees for time = 4:59

EMOM 5 slamballs before continuing to work @ 40 lbs

Achieved Sport-level!  And deadlift PR!

December 22 Workout

The 12 Days of Fit-mas! = 44:11

1 squat clean @ 75 lbs

200m run

3 pike push ups

4 toes to bar

5 pull ups

6 box jumps @ 24"

7 sit ups

8 push ups

9 wallballs @ 14 lbs

10 burpees

11 double unders

12 deadlifts @ 75 lbs

Turkey & Sage Tetrazzini

With sweet peas, mushrooms, and parmesan cream sauce.

December 19 Workout

Teams of 3

20 min AMRAP = 2 + 544

500m run together

45 squat cleans @ 65 lbs

45 hand release push ups

Partnered with Karen and Kelly!

Tuscan Ribollita

With kale, Italian sausage, and parmesan croutons.

Soy-Glazed Steak

With wasabi mashed potatoes and sesame spinach a lá Crystal.

December 17 Workout

5 rounds = 27:43

400m run

15 thrusters @ 53 lbs

15 toes to bar

December 15 Workout

With a running clock:

8 min to complete

1000m row, then

AMRAP = 3 + 10

7 kettlebell deadlifts @ 35 lbs

5 pull ups

Rest 3:00

5 min to complete

500m row, then

AMRAP = 2 + 9

9 American kettlebell swings @ 35 lbs

3 chest to bar

Rest 2:00

3 min to complete

250m row, then

AMRAP = 2 + 5

8 box jumps @ 24"

2 box dips

Achieved Athlete-level!

Italian Ciabatta Burgers

With caramelized onion, mozzarella, and sweet-and-tangy arugala salad.

December 13 Workout

approx 20 min

50 burpees

100 box jumps @ 24"

150 sit ups

150 air squats

December 12 Workout

Teams of 2

20 min AMRAP = 4 + 33

15 double under attempts

15 burpees

10 power snatches @ 35 lbs

Partnered with David.

Lemony Salmon & Cacio e Pepe Linguini

With crispy broccoli, burst tomatoes, and chilies.

Smoky Chicken Fajitas

With charred pepper and onion, garlic-lime crema, and quick-pickled jalapeno a lá Crystal.

December 10 Workout

For time: 27:59

50 burpee pull ups

100 box jumps @ 24"

150 sit ups

150 air squats

*reps may be broken up any way

Achieved Sport-level!  This was rough.

December 8 Workout

For time: 20:35

400m run

30 deadlifts @ 103 lbs

40 hand release push ups

800m run

40 hand release push ups

30 deadlifts @ 103 lbs

400m run

Seared Steak and Crispy Potato Salad

With tomatoes, green beans, and shallot pan sauce.

Walnut-Crusted Salmon

With crispy broccoli and pilaf-style couscous.

December 5 Workout

Teams of 3, for time: 33:50

100 cal row, 100 wall balls over rig @ 10 lbs

80 cal row, 80 kettle bell sumo deadlift high pull @ 53 lbs

60 cal row, 60 dumb bell thrusters @ 20 lbs

40 cal row, 40 partner over-unders

20 cal row, 20 dumb bell manmakers @ 20 lbs

Partnered with Karen and Nicole.  Achieved Athlete-level!

December 3 Workout

5 rounds for time (including rest): 17:43

200m sprint

10 box jump overs @ 24"

5 front squats @ 83 lbs

Rest 2:00

Rosemary-Basted Steak

With rosted parsnip wedges and garlicky creamed spinach a lá Crystal.

December 1 Workout

EMOM for 20 min

1 power clean @ 83 lbs

3 pull ups

5 burpees

*if you don't complete a round in a minute, the workout becomes an AMRAP.

Smoky Turkey and White Bean Chili

With rosemary, oregano, and sour cream.

Creamy Orecchiette

With brussel sprouts, pancetta, and wild mushrooms.  This was pretty good.

November 28 Workout

Partner 25 min AMRAP = 3

20 pike push ups

30 burpees over bar

40 front squats @ 75 lbs

500m run together

*one partner works at a time

Partnered with Carrie.  We took a little over 25 min.

November 27 Workout

Deadlift @ 118 lbs

5 @ 40%

5 @ 50%

5 @ 60% 

Bench press @ 63 lbs

5 @ 40%

5 @ 50%

5 @ 60%

5 min AMRAP = 2 + 50

100m farmer carry with dumb bells @ 40 lbs

20 kettle bell swings @ 53 lbs

Rest 2:00

5 min AMRAP = 3

15 cals aerodyne

10 plate step ups @ 12" and 45 lbs

Achieved Athlete-level!  And PR'd my deadlifts!

Thanksgiving Workout

For time: ~26:00

50 burpees

100m run

50 partner jump overs (other partner has to hold a plank)

100m walking lunges with med ball @ 10 lbs

50 burpees

100m run

50 partner jump overs (other partner has to hold a plank)

100m walking lunges with med ball @ 10 lbs

100 slam balls @ 10 lbs

400m run

If the med ball is dropped at any time, a 10 sit up penalty is assessed.

Partnered with Karen, Kimberly, Josie, and Lana.  Very fun!

November 24 Workout

With a running clock:

10 minutes to complete 1 mile = 9:32

Then: AMRAP hand release pushups = 8

Rest 3:00

7 minutes to complete an 800m run = 4:21

Then: AMRAP power cleans @ 75 lbs = 22

Rest 3:00

4 minutes to complete a 400m run = 1:58

Then: AMRAP thrusters @ 45 lbs = 19

November 21 Workout

For time: 10:59

"Jackie"

1000m row

5o thrusters @ 45 lbs

30 jumping pull ups

Rest 3:00

Hang "Isabel" burped up:

30 hang snatches @ 35 lbs

Each time you drop the bar, 10 burpees

November 19 Workout

For reps:

2 min rowing cals = 31

Rest :30

Tabata sit ups = 9

Rest :30 

2 min double under attempts = 127

Rest 2 min

2 min rowing cals = 29

Rest :30

Tabata air squats = 11

Rest :30

2 min double under attempts = 120

Achieved Sport-level!

Pork Medallions

With tarragon cream sauce, crispy brussel sprouts, and new potatoes a lá Crystal.

November 17 Workout

For time = 21:21

1000m run

10 wall walks

20 weighted good mornings @ 35 lbs

30 double dumb bell ground to overheads @ 20 lbs

20 weighted good mornings @ 35 lbs

10 wall walks

1000m run

Chicken Meatballs & Gnocchi

With sage, apple, and parmesan.

AEP #14

51:48

2 rounds:

Run 200m

10 push ups

10 v ups

10 squats

Rest 2:00

8 min run

Rest 2:00

7 min row

Rest 2:00

6 min assault

Rest 2:00

5 min burpees

Rest 4:00

Then 100% effort:

200m run

12 burpees

12 cal assault

300m row

Marinated Steak Bibimbap

With shaved vegetables, crispy mushrooms, and pickled scallions.

November 7 Workout

For time = 17:33

30 cal aerodyne

20 push ups

18 overhead squats @ 15 lbs

26 cal aerodyne

18 push ups

16 overhead squats @ 15 lbs

20 cal aerodyne

16 push ups

14 overhead squats @ 15 lbs

15 cal aerodyne

12 push ups

12 overhead squats @ 15 lbs

November 5 Workout

20 min AMRAP = 3 + 506

500m row

15 toes to bar

25 kettle bell swings @ 53 lbs

California-Style Griddled Cheeseburgers

With secret sauce and crispy baked onion rings a lá Crystal.

November 3 Workout

6 rounds for time: 17:19

7 deadlifts @ 75 lbs

8 hang power cleans @ 75 lbs

9 bar-facing burpees

50 single unders

Pan-Seared Garlic Chicken

With crispy broccoli and potatoes huancaina.

November 7 Workout

25 min AMRAP: 5 + 7

2 rope raises

7 toes to bar

14 burpees

100' double dumb bell overhead carry @ 20 lbs

50 single unders

Achieved Athlete-level!

Ramen Gaijin in Sebastopol

Spicy Tan Tan Ramen.  Good spice level.

Shoyu Ramen

Best pork belly chashu so far.

Crispy Pan-Seared Salmon

With baby bok choy, cilantro-wasabi dressing, and soy-infused brown rice a lá Crystal.

November 5 Workout

5 rounds for time: 22:00

400m run

12 front squats @ 63 lbs

8 jumping L-pull ups

November 3 Workout

"Fight Gone Bad"

3 rounds, each for reps: 76-60-58 (total: 194)

1:00 wall balls @ 14 lbs

1:00 sumo deadlift high pull @ 53 lbs

1:00 box jumps @ 24"

1:00 push press @ 53 lbs

1:00 row calories

1:00 rest

Achieved Athlete-level!

Northern Thai-Style Galaam Oop

With beef, simmered cabbage, and turmeric.

Halloween Workout

"Run Away" = 18:40

People are either a "human" or a "zombie".  Humans start at 3-2-1-Go, zombies start 2 min in.

500m row

20 box jumps @ 24"

30 front squats @ 63 lbs (I did 20 front squats)

40 medball sit up throws @ 20 lbs (I did 30 medball sit ups)

50 slamballs @ 40 lbs

800m run

I got caught by a zombie so I had a 25 burpee penalty.

Spiced Turkey Meatballs

With parsnip mash and roasted carrots.

Saffron-Poached Basa

With basmati rice, caramelized onion, and sweet bell pepper.

Autumn Risotto

With butternut squash, sage, and pepitas a lá Crystal.

October 27 Workout

AMRAP x 20 min = 2 + 235

20 box jumps @ 24"

15 pull ups/ring rows

500m run

15 burpees

20 kettle bell swings @ 53 lbs

First Strongman Class!

3 min AMRAP: 4 + 4

1 stone over bar @ 75lbs

1 burpee

2 stones over bar @ 75 lbs

1 burpee

Etc

October 24 Workout

"Kelly"

5 rounds for time: 28:11 (4 rounds)

400m run

30 box jumps @ 16"

30 wall balls @ 14 lbs

Achieved Athlete-level.

Pan-Seared Steak

With cipollini onions, roasted new potatoes, and tomato pan-sauce.

Butter-Basted Chicken

With cacio e pepe mashed potatoes and thyme-roasted carrots a lá Crystal.  This was delicious!

October 22 Workout

Hip work - 3 sets

Banded walk x 10 steps/leg

Single leg glute bridge x 10

Superman torso raise 2 sec/8 reps

Partner WOD for time: 16:23

6 x 200m run

6 x 200m row

-Then-

80 back rack sandbag walking lunges @ 40 lbs

50 toes to bar

Teamed up with Carrie and finished first!

Homestyle Chicken Fried Steak

With mashed potatoes, peas, and gravy a lá Crystal.

October 20 Workout

4 sets:

Half-kneeling single arm dumbbell press @ 15 lbs

8 reps/arm, switch legs each set

Rest :30

Russian twist w/ plate, 20 reps @ 10 lbs

Rest 1:00

5 sets, each for time: 1:06 / 1:21 / 1:29 / 1:31 / 1:24

12 burpees

10'-20'-30'-40'-50' shuttle sprint

Rest 1:00

Brussels Sprout & Prosciutto Flatbread

With fresh pesto and mozzarrella

Dark Horse Derby 2015

Event 1

1600m relay sprint

2 rounds:

500m row

40 air squats

30 sit ups

20 hand release push ups

15 jumping pull ups

Event 2

5 min EMOM:

Single unders

Assault bike for cals

2:00 rest

Ground to overhead - 95 lbs

Event 3

For time:

21-15-9

Wall balls @ 14 lbs

Kettle bell sumo deadlift high pulls @ 53 lbs

Burpee over partner

Finals

Flip tire 90 feet

Jump in and out 20 times

Move 3 sandbags, 2 kettle bells, 1 keg, 1 axle with buckets 90 feet

I made first place in the scaled division partnered with Jeremy!

Panko-Crusted Trout

With lemon-butter sauce, parsnip mash, and crunch broccoli.

One-Pot Mexican Quinoa

With sweet corn, avocado, and feta.

Mushroom Bourguignon

With crispy pancetta and buttered egg noodles.

October 13 Workout

Double under instruction/practice

3 sets:

Rear rack barbell step-ups x 8 reps @ 73 lbs

Rest :30

Plank hold 1:00

Rest 1:00

For time: 9:20

20 burpees

Then

30-25-20-15-10

Air squats

60-50-40-30-20

Single unders

Then

20 burpees

Achieved Athlete-level.

October 12 Workout

Clean and jerk

4 sets of 2 reps, building @ 83 lbs

Rest 2:00 between sets

10 min AMRAP

18 kettle bell sumo deadlift high pulls @ 53 lbs

12 knee raises

6 cals assault

Achieved Athlete- level.

October 10 Workout

Partner WOD

For time: 21:30

800m run together

50 jumping chest to bar pull ups

75 dumb bell hang squat cleans @ 15 lbs

150 kettle bell swings @ 44 lbs

800 m run together

Partnered with a woman named Christine.

Vietnamese Beef Stir-Fry

With basil, coconut rice, and crispy green beans.

October 8 Workout

EMOM x 10 min

1 clean pull + 1 hang clean, building @ 83 lbs

4 sets, each for time and load: 1:38-4:35-7:45-10:50

5 touch n go power cleans @ 83 lbs

10 medball rotational throws @ 14 lbs

10 cals assault sprint

Rest 1:30

Achieved Athlete-level!

Pan-Seared Chicken Sausage

With tangy cabbage and butternut squash-apple puree.

AEP #13

4 rounds: 13-5-0-0

600m run

30 kettle bell swings @ 44 lbs

30 sit ups

30 single unders

Assault for cals (record cals)

Rest 2:00

I did pretty horribly here but I was so tired after the second round.

Seared Steak & Horseradish Sauce

With rosemary-roasted root vegetables.  This was pretty good.

Shrimp Pad See Ew

With broccoli, mushroom, and peanuts.

October 3 Workout

20 min AMRAP: 4 + 223

8 hang power snatch @ 25 lbs

15 weighted sit ups @ 15 lbs

400m run

Mahak and I had a private class with Gilly!

Matsuyama Japanese Fusion in Roseville

http://www.matsuyamafusion.com/

Not great.  I don't think I would order ramen here again.  Broth was just kind of bland and not yummy at all.

Pork Belly Ramen - Flour noodles with pork belly, boiled egg, green onion and fish cake.

Spicy Chicken Wonton Ramen - Flour noodles with chicken wonton, green onion, fish cake and Japanese chili.  

Bone-In Pork Chops

With shallot-peppercorn sauce, butter-braused cabbage, and crispy potatoes a lá Crystal.

September 29 Workout

Front squats x 2 @ 45 lbs

Teamed up with Diana.

For time: 12:19

50 air squats

30 ring rows

400m run

40 air squats

20 ring rows

400m run

30 air squats

10 ring rows

400m run

Achieved Athlete-level.

Pan-Seared Salmon

With arugala-mint pesto, quinoa salad, and char-broiled snap peas.

Tandoori Chicken

With julienned apple salad and spiced yogurt sauce.

September 22 Workout

EMOM x 10

1 snatch + 1 hang snatch, building @ 43 lbs

For time: 11:52

500 m row

3 rounds:

18 dumb bell snatch @ 25 lbs

12 toes to bar

500m row

Blackened Steak and Roasted Cauliflower Salad

With Israeli couscous, pickled shallots, and roasted red pepper.

My Ramen

Asian Shrimp and Pork Wonton Soup

In pho broth.  This was an abomination.  I let the broth simmer too long, which reduced it, then I had very little broth left.  Also, my wonton was jacked up.  Damn Level 3's!

Lift Up Autism

5 min AMRAP: 3

4 power cleans @ 88 lbs

48 single unders

10 pull ups

Isshin Ramen House in Richmond

http://www.isshinramenhouse.com/

Tonkatsu Shoyu - Soy sauce flavored pork broth with noodles topped with bamboo shoots, green onions, fried onions, 1/2 soft boiled egg and braised pork.  I really really liked this broth.

Tan Tan Mien (dry) - Prety good for dry ramen.