Main Course:
- “Kari-Ann”
- 30 KB Swings, 70/52/35
- 5 Wallballs, 20/15
- 25 KB Swings, 70/52/35
- 10 Wallballs, 20/15
- 20 KB Swings, 70/52/35
- 15 Wallballs, 20/15
- 15 KB Swings, 70/52/35
- 20 Wallballs, 20/15
- 10 KB Swings, 70/52/35
- 25 Wallballs, 20/15
- 5 KB Swings, 70/52/35
- 30 Wallballs, 20/15
It’s ok. It’s Ben’s fault.
Dessert
It’s FRIDAY! EAT!
Food for Thought:
“The wise man speaks because he has something to say, the fool because he has to say something”
by Aristotle
Way to go, Ben … this is ugly!
Oh wow, something to look forward to tomorrow!!
Until then, here is a recipe for some Cauliflower Mash that I made as a side dish with my dinner tonight, I loved it, so I thought I’d share. (you can also tweak this w/ any additional spices you’d like to throw in)
Ingredients
- 1 head cauliflower, leaves removed, stem and florets chopped into similar sized pieces
- 1 cup chicken stock or broth (more for a particularly large head of cauliflower)
- 1/4 teaspoon black pepper
- 2 cloves garlic, smashed
- 1-2 teaspoons fresh rosemary leaves
Instructions
1. Place all ingredients in a medium sized saucepan or Dutch oven and bring to a boil.
2. Reduce heat to medium and cover, allowing to cook for 15-20 minutes or so, or until the cauliflower is very tender and easily mashed with a fork.**
**You may need to add more stock if everything dries up and your cauliflower is not yet cooked through. Keep an eye on things as it cooks to see if you need to add
some more.
3. Once cauliflower is tender and cooked through, pour off any excess stock that remains and reserve.
4. Pour all contents into a food processor and mix. If the cauliflower seems too dry, add in some of the reserved stock.
20:35 with 55 # kb. The wall balls coming down crushed my shoulder.
Quote of the day goes to JB. post WOD “it’s hard to type because my hand are shaking!”
16:12 2pood, wall balls slow and had a bunch of no reps, really wanted sub 15 minutes, next time…
15:16 – 55# (+ 10 burpees);)
15 lb wall balls
Trigger point is going to feel amazing today…legs are feeling it pretty good after the past couple days
Burpees! You got more opportunity to be fit today!
Absolutely.. made the last 40 or so wall balls much more enjoyable…lol
Wait – why did you have to do burpees?!
Got sloppy putting the kb down after a set/ on my way to wb’s
17:26 with 35#
Need to own up for some squats that didn’t go all the way down. Got the ball up though.
Will improve. Better, not bitter.
13:45, 35 lbs
Don’t know if it was the extra hour of sleep or being the only girl in the 7AM class today, but it was a good day. Heck any day I can come within 10 seconds of beating Ryan at anything is a good day
P.S. Ben, What did Kari-Ann ever do to you? Are you sure you didn’t deserve it?
Iris, this a family-forum, you’ll have to speak to ben in person about such things…
Great time Iris! Wow, thats all I can say, wow!
Maybe it was the long warm-up – I am getting to be a senior after all.
I liked this one.. which means I probably should have gone heavier with the swings =)
15:27 with purple kb (or 44#), 15# slamball to blue line
Happy Friday!!
I think the KB is a ggod weight, why not the 20# med ball??
Haha, I think if I had my way I’d rather do a heavier kettlebell and an even lighter wall ball
But you’re right, no excuses, next time it’s the 20# wallball!
I think the heavier ball to the lower line is waay easier than the lighter weight up to the higher line. I was about to cry trying to get the 14#er up that high.
If has been 6 weeks since I joined CF Rubicon and I have been coming to the box regularly, yet somehow today was the first time that I had the opportunity to enjoy the pleasure of wall balls. If my arms weren’t still shaking, I would write an ode extolling the joy and pleasure that this simple exercise can bring to your life……. of course I am also hoping that I don’t see them for another 6 weeks and 12 weeks would be even better.
19:56 44#/20# and I managed not to puke
‘Not puking’… seems right up there with ‘no one died’ as the kind of managed expectations that crossfit makes seem reasonable.
Way to keep up with the wall balls BTW, especially that it was your first time! Awesome.
“Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.”- Unknown
Bens Fault: 13:38 T-rexed (70 lb)
Didn’t really have a great plan on this one. Just set intermittent goals for the larger sets and tried not to break too long. Either way, it was a great workout and one we should do again (well into the future).
Dessert: I did 100 HR last night
you hit a 100 Home Runs last night??
Betta believe it!
I am always looking for new ideas of my weekly breakfasts and this sounds like the winner for next week. Contains all foods I enjoy post-workout and doesn’t appear to difficult to prepare. 7amers will most likely get whiff of this and be asking all kinds of questions.
http://paleomg.com/mexican-hash-egg-bake/
checked with Chef, there was no dessert today. it was a typo. good job on the HRs though.
Bens Fault: 14:44 with yellow kettle bell (35#) and 20lb slamball to the black line.
Next time I will go with a heavier kettle bell
Yeah girl – Get it!!
Kari-ann: 26 something. Blue kettle bell which is 26# and 15# wall ball above to the blue paint.
I didn’t pay attention to the whiteboard much after that WOD, but I would like to know my exact time if anyone is there and sees it.
Way to stick with it today!! You did awesome =)
I checked for you. 26:42
Thanks Kendra, you’re a champion. Thanks Linda!
What I am going to make for work snax. It’s a Paleo Baba-ghanoush. I don’t think I have ever tried this before but I like eggplant so I think it will be good. http://paleodietlifestyle.com/baba-ghanoush/
WOD: 12:55 (35#-yellow)
Swung way too light – was worried about sore hip but clearly I was too light.
Should have gone purple. At least.
Or worn the vest with Riggs (and thereby try to intimidate Mike F – Ha!)
Suggestion: more group warmups, even spontaneous – might help push us all to get fully warmed up.
(the ‘senior’ members are getting VERY focused on a strong warmup)
Hahaha… thanks I’m looking forward to it. A little more intimidation will just help my times!!
12:09 … 35# KB and 20# wallballs … Def need the purple KB next time!
Mel, the WOD-Killa is BACK!!!!
Lol, WODkilla needs to woman up and grab the purple KB!!
Ben’s Fault: 14:37 (I think) with 22 lb vest.
Plenty of solid times on this WOD, nice work.
Linda – Purple
Russel and Brianna – fighting for that last rep.
All right weight vest will make an appearance next week, nice work good sir…also, I need to drop ten pounds of body weight, get off the ‘juice’, time to get serious…time for us old guys to really REPRESENT!
My man! Let’s get it done.
15:26 24K kb
14:03 with 44 lb. definitely foam rolling the hammies tonight after these last two days…
14:43 w/ 55#kb and 20#wb. Great work today everyone!
WOD T-rex’d (70#): 15:37…this was fun in a painful, I cant breath kind of way.
Awesome WOD today!
WOD: 12:50 Rx’d – 35# KB and 20# wall balls
See everyone tomorrow!
This was one of those WODs I seriously wanted to lay down and quit before I was done. Thanks to Randy for talking me through it.
21:06 with the 35# KB and 20#WB (to the lower line).
So happy to have survived it and not need the puke bucket (tho I was keenly aware of where it was…)
Wod: 11:42
70lbs kb
20lbs wall ball
Griptastic!!!
Beast-Mode on!! Again!
Ben’s Fault: 17:41, 55# KB, 20# WB, and Mike Riggs 22# vest. My lower back was destroyed and its all because I chased him…Darn M.Riggs, DARN YOU!!!
I can’t pick up 455…yet.
Damn, did the girls represent today or what, impressive numbers/scores to everybody…that WORKOUT OF THE DAY looked gnarly but everyone took it to it!!!
So sad to miss this one, def making it up on Sunday! The only question yellow KB or purple. THINKING….purple!
On to the paleo snacks….last challenge Linda, Ryan and I made some decent paleo bars. I will be perfecting our successes with this…
Paleo Bars
Number of Servings: 16
Ingredients
¼ cup almond butter
¼ cup coconut oil (melted)
2 tsp vanilla
1 egg
1 cup almond flour
3 tbs honey
1 cup- toasted whole almonds (chopped)
1 cup toasted pecans (chopped)
¼ cup toasted sunflower seeds
¼ cup toasted pumpkin seeds
1 cup dried berries (cherry, blueberry, etc)
Directions
Mix the first 6 ingredients.
Add the remaining ingredients.
Flatten out in 9×13 baking pan.
Cook 10 min at 350.
Cool, cut, store.
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1608249
24:01. That was hell on Earth.
16:15 @ 55#
12:58
Heavy or Rx’d?
WOD: 15:12 Rx’d
this was definitely a hard one, and just required some mental toughness. pushing through went you wanted to sit and breathe.
I’ve been trying recipes with vegetables I’m not familiar with. this week I used shallots and next week I’m thinking this breakfast casserole with turnips deserves a try.
http://www.paleomadeline.com/2011/04/12/good-morning-sunshine/
Did you see the comment suggesting grated sweet potatoes? Yum. Drop a habanero in there, too!
sweet potatoes I’m very familiar with. lov’em. I made this today and the amount of turnip due to lack of size statement seems a bit much, but after finished I think it will still be very good. I also doubled up the eggs which I think helped. I also added more green onion. we’ll see how this works out over the week.
-50 reps.
Stopped around 20 min with back constantly cramping.
I’m overwhelmed by all the “thank you’s”! More fun from the coach’s corner this week… (insert diabolical laugh here.)
15:44 w/ 70 & 20