Friday, September 13, 2019
Pork chops
with dried apricot mostarda and tomato-celery salad. The celery salad had sherry vinegar and olive oil dressing and it was delicious.
Sunday, September 8, 2019
Socal fish tacos
with zesty lime yogurt and carrot-cabbage slaw. Kind of bland; I forgot to salt the fish before cooking it. I also could have seasoned the batter more.
Friday, August 30, 2019
Pork bulgogi rice bowls
with greens and kimchi. I didnt use the included kimchi and instead used some kimchi I bought at a local deli.
Thursday, August 29, 2019
Salmon
with green beans, mint chutney, and artichoke-almond salsa. Picture doesn’t include the salsa. Salmon cooking time was 4 min for the skin side, 2 min other side.
Friday, February 22, 2019
Feb 12 Workout
Strength
Hang squat clean 1 x 3 = 115 lbs
3 @ 115 lbs
Open 17.4 Scaled
13 min AMRep = 139
55 deadlifts @ 135 lbs
55 wallballs @ 20 lbs 9'
29 hand-release pushups
No rowers were available so I just went to the pushups. Two years ago, I did 132 reps but I did the rower after the wallballs. I normally do 16 lb wallballs so the 20 lbs was significantly heavier today.
Hang squat clean 1 x 3 = 115 lbs
3 @ 115 lbs
Open 17.4 Scaled
13 min AMRep = 139
55 deadlifts @ 135 lbs
55 wallballs @ 20 lbs 9'
29 hand-release pushups
No rowers were available so I just went to the pushups. Two years ago, I did 132 reps but I did the rower after the wallballs. I normally do 16 lb wallballs so the 20 lbs was significantly heavier today.
Monday, February 11, 2019
Feb 10 Workout
Performance
25 min AMRAP = 3 + 3
7 dumbbell thrusters @ 30 lbs
14 toes to bar
21 airsquats
3 strict pullups
* 400m plate run @ 25 lbs
This was supposed to be a partner workout but I did this by myself. Subbed strict pullups for rope climbs.
Feb 9 Workout
30 min EMOM:
min 1: :30 assault
min 2: 5 cleans @ 75 lbs
min 3: 10 situps
Programmed by Ryan R.
min 1: :30 assault
min 2: 5 cleans @ 75 lbs
min 3: 10 situps
Programmed by Ryan R.
Feb 7 Workout
Endurance
Every 5 min for 30 min (6 sets):
15 cal row
8 burpees over rower
5 cal assault
30 - 40 single unders
Took about 90 seconds of rest each round.
Every 5 min for 30 min (6 sets):
15 cal row
8 burpees over rower
5 cal assault
30 - 40 single unders
Took about 90 seconds of rest each round.
Monday, February 4, 2019
Marguerita Scaled
Performance
50 rounds for time = 18:00
1 burpee
1 pushup
1 jumping jack
1 situp
1 donkey kick
Lost track of rounds so just capped at 18:00.
50 rounds for time = 18:00
1 burpee
1 pushup
1 jumping jack
1 situp
1 donkey kick
Lost track of rounds so just capped at 18:00.
Feb 2 Workout
Performance
10 min AMRep = 105
30 cal row
10 dumbbell step up and overs @ 40 lbs 12"
20 cal row
10 dumbbell step up and overs @ 40 lbs 12"
10 cal row
AMrep dumbbell step up and overs in remaining time
Rest 5 min
10 min AMRep = 88
30 push press @ 95 lbs
10 burpee over barbell
20 push press @ 95 lbs
10 burpee over barbell
10 push press @ 95 lbs
AMRep burpee over barbell in remaining time
* Two scores, one for each AMRep. Total number of reps performed in the 10 min.
10 min AMRep = 105
30 cal row
10 dumbbell step up and overs @ 40 lbs 12"
20 cal row
10 dumbbell step up and overs @ 40 lbs 12"
10 cal row
AMrep dumbbell step up and overs in remaining time
Rest 5 min
10 min AMRep = 88
30 push press @ 95 lbs
10 burpee over barbell
20 push press @ 95 lbs
10 burpee over barbell
10 push press @ 95 lbs
AMRep burpee over barbell in remaining time
* Two scores, one for each AMRep. Total number of reps performed in the 10 min.
Friday, February 1, 2019
January 29 Workout
Endurance
Assault
8 sets for total cals = 64
:40 work :20 rest
Rest 2 min
Burpees
8 sets for total reps = 66
:40 work :20 rest
Rest 2 min
Single unders
8 sets for total reps = 550
:40 work :20 rest
Rest 2 min
Row
8 sets for total cals = 67
:40 work :20 rest
Assault
8 sets for total cals = 64
:40 work :20 rest
Rest 2 min
Burpees
8 sets for total reps = 66
:40 work :20 rest
Rest 2 min
Single unders
8 sets for total reps = 550
:40 work :20 rest
Rest 2 min
Row
8 sets for total cals = 67
:40 work :20 rest
Remembering MLK
Performance
For time = 10:34
19 hand release pushups
29 kettlebell sumo deadlift high pulls @ 70 lbs
19 hand release pushups
68 wallballs @ 20 lbs
For time = 10:34
19 hand release pushups
29 kettlebell sumo deadlift high pulls @ 70 lbs
19 hand release pushups
68 wallballs @ 20 lbs
January 26 Workout
Performance
4 rounds = 19:23
400m run
10 pike pushups
12 dumbbell walking lunges @ 35 lbs
4 rounds = 19:23
400m run
10 pike pushups
12 dumbbell walking lunges @ 35 lbs
January 24 Workout
Endurance
30 min Partner WOD
AMRAP A = 11
10 cal assault
10 burpees
10 kettlebell goblet squats (light) @ 35 lbs
AMRAP B = 10 + 16
15 cal row
20 situps
30 single unders
Partnered with Daniel W.
30 min Partner WOD
AMRAP A = 11
10 cal assault
10 burpees
10 kettlebell goblet squats (light) @ 35 lbs
AMRAP B = 10 + 16
15 cal row
20 situps
30 single unders
Partnered with Daniel W.
January 22 Workout
Open 18.1 Scaled
20 min AMRAP = 6 + 14
8 hanging knee raises
10 single-arm dumbbell hang clean and jerks @ 35 lbs
14 cal ski erg
Did over 7 rounds last year but subbed ski erg for rowing due to lack of equipment.
20 min AMRAP = 6 + 14
8 hanging knee raises
10 single-arm dumbbell hang clean and jerks @ 35 lbs
14 cal ski erg
Did over 7 rounds last year but subbed ski erg for rowing due to lack of equipment.
Coach Vince
Performance
20 min AMRAP = 3 + 1
1 round =
3 rounds:
2 dumbell snatch per arm @ 40 lbs
4 toes to bar
6 dumbbell-facing burpees
-then-
20 cal row
Beat least year's score by 1 rep and increased the dumbbell weight by 5 lbs BUT did snatches instead of squat snatches by accident.
Thursday, January 31, 2019
January 16 Workout
Endurance
40 min AMRAP = 4 + 200
150 single unders
100m farmer carry (light) @ 35 lbs
400m row
1 mile assault
*400m = 400 reps
1 mile = 10 reps (1 rep per .1 mile)
Subbed 150 single unders for 400m run due to rain.
40 min AMRAP = 4 + 200
150 single unders
100m farmer carry (light) @ 35 lbs
400m row
1 mile assault
*400m = 400 reps
1 mile = 10 reps (1 rep per .1 mile)
Subbed 150 single unders for 400m run due to rain.
Wednesday, January 16, 2019
January 15 Workout
Strength
Front squat = 145 lbs
3 @ 105 lbs
3 @ 125 lbs
3 @ 145 lbs
Open 18.5
Complete as many reps as possible in 7 minutes = 33
3 thrusters @ 100 lbs
3 chest to bar pullups
6 thrusters @ 100 lbs
6 chest to bar pullups
9 thrusters @ 100 lbs
6 chest to bar pullups
Did 5 less reps than last year.
Front squat = 145 lbs
3 @ 105 lbs
3 @ 125 lbs
3 @ 145 lbs
Open 18.5
Complete as many reps as possible in 7 minutes = 33
3 thrusters @ 100 lbs
3 chest to bar pullups
6 thrusters @ 100 lbs
6 chest to bar pullups
9 thrusters @ 100 lbs
6 chest to bar pullups
Did 5 less reps than last year.
Coach Mikkel
Performance
For time = 13:14
400m run
9 deadlift @ 105 lbs
3 seated strict dumbbell press @ 25 lbs
300m run
12 deadlift @ 105 lbs
6 seated strict dumbbell press @ 25 lbs
200m run
15 deadlift @ 105 lbs
9 seated strict dumbbell press @ 25 lbs
100m run
18 deadlift @ 105 lbs
12 seated strict dumbbell press @ 25 lbs
Subbed seated strict dumbbell press for handstand pushups, but next time, will sub to pike pushups.
January 8 Workout
Endurance
1500m row for time = 6:46
Rest 3 - 5 min
10 min AMRAP = 2 + 18
10 cal row
8 burpee over rower
200m run
Assault intervals:
3 min assault @ 80%
2 min rest
2 min assault @ 80-90%
1 min rest
1 min assault @ 90+%
:30 rest
:30 assault @ max effort = 8 cals
I felt really bad during part B, kind of nauseous and light-headed. Very few rounds completed.
1500m row for time = 6:46
Rest 3 - 5 min
10 min AMRAP = 2 + 18
10 cal row
8 burpee over rower
200m run
Assault intervals:
3 min assault @ 80%
2 min rest
2 min assault @ 80-90%
1 min rest
1 min assault @ 90+%
:30 rest
:30 assault @ max effort = 8 cals
I felt really bad during part B, kind of nauseous and light-headed. Very few rounds completed.
January 6 Workout
Endurance
10min AMRAP ladder by 3's = 6 + 37
3 cal row
3 squats
3 situps
6 cal row
6 squats
6 situps
9 cal row
9 squats
9 situps
12 cal row
12 squats
12 situps
15 cal row
15 squats
15 situps
18 cal row
18 squats
18 situps
21 cal row
16 squats
10 min AMRAP = 4 + 1
10 cal assault
10 burpees
10 min AMRAP = 6
200m row
30 single unders
The last AMRAP was supposed to be every 2 min for 10 min and record the fastest split time; however, I did this at open gym and it was too hard to keep track of the time so I made it an AMRAP. Also, it was raining so I subbed row for run.
10min AMRAP ladder by 3's = 6 + 37
3 cal row
3 squats
3 situps
6 cal row
6 squats
6 situps
9 cal row
9 squats
9 situps
12 cal row
12 squats
12 situps
15 cal row
15 squats
15 situps
18 cal row
18 squats
18 situps
21 cal row
16 squats
10 min AMRAP = 4 + 1
10 cal assault
10 burpees
10 min AMRAP = 6
200m row
30 single unders
The last AMRAP was supposed to be every 2 min for 10 min and record the fastest split time; however, I did this at open gym and it was too hard to keep track of the time so I made it an AMRAP. Also, it was raining so I subbed row for run.
January 5 Workout
Performance
For time = 26:20
21-15-9
cal assault
toes to bar
deadlift @ 155 lbs
burpee box jump overs @ 24"
* Finisher: Accumulate 3:00 in a plank hold
Did this at Pacheco Valley. 22:08 without the plank. Started on the deadlift.
For time = 26:20
21-15-9
cal assault
toes to bar
deadlift @ 155 lbs
burpee box jump overs @ 24"
* Finisher: Accumulate 3:00 in a plank hold
Did this at Pacheco Valley. 22:08 without the plank. Started on the deadlift.
Monday, January 7, 2019
New Year
Performance
20 min AMRAP = 2 + 1
1 wallwalk
20 cal row
18 power cleans @ 75 lbs
1 rope walk
20 situps
19 thrusters @ 75 lbs
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