Rest day/make ups/mobility work
Shrimp with Brussels Sprouts and Chorizo
-Erin O’Brien
Adapted from Saveur Magazine
3-4 servings
7.5 ounces Mexican chorizo sausage
1 pound Brussels sprouts, trimmed and halved length-wise
1 pound raw shrimp, shelled and deveined (I use the 26-30 size shrimp)
Salt & pepper to taste
Heat a heavy pan over medium heat and place the chorizo in the pan. Use a wooden spoon or spatula to break up the chorizo as it browns. Cook the chorizo until browned and completely crumbled, approximately 5 minutes. Remove the chorizo from the pan and set aside. To the pan, add the Brussels sprouts and toss to coat in the rendered fat from the chorizo. If the pan is too dry, feel free to add a teaspoon or two of oil. Cook until the sprouts are tender and slightly caramelized on the outside. This will take 5-10 minutes, be sure to stir the sprouts frequently so they don’t burn. Next, add the shrimp to the pan and stir to combine with the sprouts. When the shrimp are about halfway cooked, add the chorizo back to the pan and stir to combine all the ingredients. Taste for seasoning and add salt or pepper as necessary (the chorizo is pretty well seasoned so don’t be surprised if you don’t need to add salt or pepper). Enjoy!
Reposting this again:
***For those who attend the row clinic this last Saturday- we are looking for feedback. Please email me with good/bad and honest thoughts/opinions of your experience to me. Thanks!
***Also, anyone who is interested in participating on the noon team for the throwdown- I need you to email me as well. We need to get an idea of the numbers that will be working out. Email if you are interested and/or with questions.
kelly at crossfitchicago dot com
Thanks!
Hats off to Randy and Kurt on a solid job coaching the 5pm last evening. I was absolutely expecting to have lower back soreness this morning given the number of deadlifts we completed in yesterday’s metcon. Those guys were hawks during the entire workout making sure everybody’s form was as good as possible. I’m glad to report my back feels great but my hamstrings are sore, as they should be. Nice work guys!
@Erin O’: The ropas viejas from last week was absolutely fantastic!
Hey Ranison…for all of the KB balancing Alison likes to do, check this out!
http://29.media.tumblr.com/tumblr_llhoakNF8Q1qj71tso1_500.jpg
Maybe we could get a side by side couples pic with you guys holding hands?? Augh, how romantic…Get Some!
WOC 6am
10 rounds:
15 Deadlifts 85#
15 Push ups (knees)
17:19
Ran some intervals (7x400m) afterwards outside. It was me and the trucks… and I hate smelling the exhaust running behind them – so I raced them and beat them every single time! ha!
ATTENTION … @ 6am athletes.
If you are interested in participating on the 6am team for the “Throwdown” – I need you to email me. We need to get an idea of the total number of participants. Email me if you are interested and/or have additional questions.
randy at crossfitchicago dot com
Going to be in the Minneapolis area next week, does anyone have any suggestions/good experiences with a box up there?
Not feeling so hot, thought I spare everyone and workout at my apartment instead…
Pre- 1 mile run easy
WOD-10 rounds of 15 DL @95 and 15 knee PU in 17:47
Post- A1 : Back Squat 15 reps 3010 @55
A2: Dumbell Lunge 10 rep/leg 20X0 @15
A3: Dumbell Dead Lifts 25 reps @25
Cycled through 3 times, with 10 sec rests between sets and 3 minutes rest between each cycle. This was rough, I probably should have went lighter on the weights because the tempo is what kicked my @$$ !!
Wednesday WOD RX’d
Time: 14:42
Jonny the stickers are Hilarious! Thanks!
Getting back into CF after a long hiatus and want to start working on the Paleo nutrition piece a bit. Can anyone recommend the best Paleo beef jerky out there? Thanks.
@Scott: I just received some pretty good jerky from U.S. Wellness Meats–the “Extra Dry Plain Jerky – Shelf Stable” (though “Extra Dry” is a bit of a misnomer because this stuff is as or more tender than most other brands I’ve tried). The only ingredients are grass fed beef and sea salt. Most of the other beef jerky I’ve tried (e.g., PaleoBrands, Rocky Mountain Organic Meats, American Grass Fed Beef, Whole Foods, Trader Joe’s) has been decent, but it tends to have too much sugar, soy sauce or some other ingredient I’m trying to avoid.
@ Scott – Paulina Meat Market is arguably the best in the city!
I’ve heard that the best meat is in I’M SEXY AND I KNOW IT’S striped biker shorts??
@ Adam – SO TRUE!
Gross.
@Adam … I’ll make sure to show Alison that pic!
@Adam: Is it sad that the first thing I noticed about that picture is that she’s got a pair of my favorite running shoes on?
@MattJ – Thanks! Glad you liked the ropas viejas!
Active rest:
5x500m row/400m run
Full body soreness from the past week of workouts. This was a reminder to myself NOT to hit 3 high volume workouts in 4 days. Kept everything nice and steady so I could keep moving. Rows were 1:57-2:02 and runs were at a 2min-1/4 mile pace.
I cooked the Shrimp w/Brussel Sprouts and Chorizo
tonight for dinner. Added mushrooms, asparagus and leeks to the dish, it was fantastic!!
A. Power Snatch – Build to 1rm – 95kg (209#) – 100kg (f x 3). Well this ends my streak of 3 weeks in a row of tying or setting a power snatch pr. Snatch form terribleness from Monday continued its reign as my hips were too fast, i was chasing the bar, not pushing thru the heels/ground out of the bottom and the list goes on
B. Squat Clean, Split Jerk @ 225# (I actually did 101kg), 1.1 x 5 sets, 1 min rest b/w sets – Got this done. As I went along clean form improved and the last few reps were best as my hips calmed down and I received the bar relatively cleanly. Jerks were enh overall but no misses
C. Bench Press @ 50%rm, 2 reps @ 20X1 x 6 sets, 45 sec rest b/w sets – Did at 135# and felt good
D. Bench Press, build to 90% effort for a single – no failing – Worked up to 245# relatively comfortably. Almost went to 255# but thought better of it and ended the session on a good note
Competition this weekend in Indy with a few other members of CFC which I’m looking forward to so I will report back with a blog article or 2 and pics/vids for CFC nation to see…and maybe a trophy???
Thanks Terry! This was a recently tested recipe for me and I really loved the combination of flavors. Glad you enjoyed it! Thanks for sharing your mods as well.
10 rounds of:
15 deadlifts (93 lbs)
15 push ups (knees)
TIME: 20:38
I started to lose my group half-way through the dead-lifts so changing switching grips really made a difference. Thanks Gina for pushing me throughout the workout and keeping my form in-check, it really kept me going. Also, Fran and Rudy I’m glad you guys convinced me to go heavier…I felt great afterwards.
Felt like its been ages since I’ve been in the box..I think 12/19 to be exact. Even though I got 2 WODs in at CROSSFIT EAST OAHU (Hawaii represent). Today was a “youre not on vacation anymore” wod.
Felt like good progress on dbl unders. I’m gonna get those suckers soon.
10 rounds of :
15 deadlifts Rx
15 push ups on knees
24:13 So I’m not proud of my time :( but still feel accomplished that in my first <3 months at CF this is probably my first actual RX'd workout and I finished. So buya :) Thanks to all the WOC 8pm coaches for the encouragement! No thanks to Nay "Flash" Delgado for just watching his wife put away her equipment after her workout ;)
Tues WOD:
3 rounds
1000 m row (snow!)
15 Snatch, 55, 55, 65
27:25 Finish
Could someone replace my forearms with steel? Thanks.
10 rounds of:
15 deadlifts (93 lbs)
15 push ups (knees)
TIME: 22:33
That was fun! Despite my left tricep knotting up in Round 2. Thanks to Rudy, Eileen (and Tim), Gina and Christina for keeping me moving. Special thanks to Rudy for the Primal Greens sight target.
And I got my first double under!!! In fact, I got 2 in a row.