Rest day/Make ups
This time last year… Jonny wrote on the North Central CrossFit Regionals.
Paleo Brownies
-Erin O’Brien
Adapted from BakerGal Blog
1 cup raw honey
1 cup cocoa powder
1 cup almond butter
1 egg
2 teaspoons vanilla extract
½ teaspoon baking powder
½ teaspoon salt
½ teaspoon cinnamon
Preheat oven to 350F. Line an 8×8 baking pan with foil.
In a small sauce pan, heat the honey over low heat until it liquefies, but do not boil. Stir in the almond butter and vanilla extract to combine and remove from the heat.
In a bowl, add the cocoa powder, baking powder, salt and cinnamon and stir to combine completely. To this add the honey/almond butter mixture. Next add the egg and stir to combine all ingredients into a uniform batter.
Pour the batter into the lined baking pan. The brownie batter will be fairly thick, so use a rubber spatula to spread it evenly in the pan. Bake the brownies until cooked through – approximately 25-30 minutes. The brownies are cooked through when a toothpick inserted in the center comes out clean. Remove the brownies from the pan and allow to cool before cutting into desired serving size. Enjoy!
LAST CALL for MONDVOL! Mondvol will be on hiatus until June so this is your last chance to grab a delicious Mondvol paleo meal for the next few weeks.
Ropas Viejas ($12) – Flank steak slow-cooked in a mixture of vegetables, spices and tomatoes. Shredded and served with sauce over cauliflower.
Each fridge has a payment envelope taped to the front so please be sure to place your cash in the corresponding envelope if you make a purchase. Also please be sure to pay IN FULL at time of purchase. Thanks!
Day 2 at Bayou City
5 rds:
10 pistolas, alternating
10 hang power cleans – 185#
9 burpees (sub for 25 double unders)
Time – 15:48
Rough one. Pistols were ugly…almost as ugly as a white, pasty, old dude I used to know. Forgot his name quickly though, imagine that! Pistols took forever…I can do these all day on the right leg but the left is another story. Hang cleans were fine, did the first 4 sets in 5-5 then UB last set. Burpees slow and unbroken. As my folliclely impaired “friend” continues to mention (in case anyone could ever forget!), I am bad at double unders and have a huge bruise on the bottom of my foot from landing awkwardly after a muscle up, so subbed these out today.
Notes:
- Yes, I said pistolas…it sounds cooler and i’m in a cinco de mayo state of mind, so get off me.
- Yes, I just invented the word “folliclely.”
- No, nobody wants to see Rich’s “before” photos…this is a family website! Like ISAIKI I just threw up thinking about them.
Lastly, disappointed I can’t represent the new schoolers this weekend but of course I’ll be there in spirit…and somebody should play a few good mixes! Kick some ass and have a blast.
XOXO
*Old schoolers, not new…duh : D
As a heads up, we’re providing pig and pizza at the Anniversary party. Feel free to bring your favorite paleo or not-so-paleo dish too.
Last reminder to RSVP: https://www.facebook.com/events/337866779601397/
Strength
Week 4, Day 4
A1: DL 3×5 @ 107
B1: Jerk 8×1 @ 105
warmed up with 85 before going into the sets
Conditioning @ 60
5 rds: 5:13
8 RDL
1 HPC
4 FS
50 single unders
C1: B.S.S 3×4 @ 60
C2: Knee Jump 3×3
C3: Banded back extension 3×15 w/ grey band
Strength 4.4
A1: Deadlift 3×5 @ 195
B1: Jerk 8×1 @ 145
Focused getting under the bar faster and lower.
Conditioning
5 rounds – @105
8 RDL
1 hang power clean
4 front squats
50 single unders
Time – 4:43
C1: Bulgarian Split Squat 3×4 @ 95
C2: Kneeling jump to feet 3×3 (thanks for the help Randy)
C3: Banded good mornings 3×15 w/ grey band
You’re missing an ingredient. The most important.
Any interior painters looking for a quick job? Email me: megansrocha@yahoo. Thanks!
Strength Prog Week 4, Day 3
A1. Standing Banded Hip Thrusts x 100 @ Gray Band
A2. Face Pulls x 50 @ Black Band
800m Run
4 rounds of:
50 DU
45sec Plank Hold
then 800m Run
Time – 14:42
Attention: Any Female Soccer Players.
My indoor soccer team, The Admiral Ackbars, is in a bit of a bind. All of our ladies are going to be out of town or unavailable for this Saturdays Championship game @ 10am in the West Loop.
If anybody is interested in playing and has mad footy skillz please email me at jamisonmize1@gmail.com
@MegRaz – Love? Otherwise recipe is written as it was tested. If you’re looking for flour – there’s none in this recipe.
Someone make me these brownies and put them in my mailbox upstairs!
@ Jamison – I love your team’s name.
@Bryce/Coaches – are there any updates on the actual events for the Throwdown yet?
@Brett L – what better mascot than the leader of the Rebel Alliance’s fleet during the final showdown with the Empire?
Team Motto: “It’s A Trap!”
@Jonny- I’m a facebook objector, so I can’t RSVP there. Please include me on the middle school team. I can’t be there the whole time, but I’ll probably catch either WODS 1&2, or 2&3. it’ll depend on the Ambassador & some childcare arrangements.
I’ll make sure to bring my double unders & no excuses (like a bruised foot waaahhh).
@ Jonny
Very much ditto to No Moniker’s reply, I also do not book the face. I will be attending, hopefully for the entire event pending the newborns status. Middle School Militia as well.
@ Jonny
I wont be able to come for the entire party but I could probably do WOD 1 before I have to leave for my soccer game at 10am. I could at least put up some points for Team Middle Schoolers.
That ok?
@ No Moniker – Anti-Social Media people unite! I thought the Woodys where the only Facebook/Twitter/Google+/Blogger/MySpace/whatever else holdouts.
Facebooks “is only for teenagers and people looking to have affairs” Modern Family
@Woody – WTF? you have a blog. You are, therefore, connected. Besides, the internet is perfect for people with your personality.
Leave it to the lawyer to catch me in a lie…but I am a salesperson so I know how to spin.
Though I do have a a blog I do not blog, it was strictly for the Marginals…a worthy cause. I am not sure how to take the personality comment, I am torn between “Thanks” and “FU”
When I came in Brett L’s info was still in the box computer…took all my self control not to post something under his name. That could have been fun for a while.
Helen-12:42? Pretty upset i can’t be at the cool kids party this weekend.
Just saw this Erin…must make these soon!! Never knew there was such a thing as Paleo brownies. YUM!
@ JimF – Check the blog tonight for Saturday’s workouts!
@Non FB folks – thanks for using the blog to let us know you’ll be here. We want to make sure we have enough gluten heavy beer for you.
For others who can only participate in a WOD or 2 because you’re coming in late or leaving early, that’s fine. We want as many people to participate.
Don’t forget to rock your school’s shirt.
In Superman III (1983) it is said that Kryptonite is a compound made up of 15.08% plutonium, 18.06% tantalum, 27.71% xenon, 24.02% promethium, 10.62% dialium, 3.94% mercury, and 0.57% of an unknown substance.
Not as well known, you can simply create Kryptonite by throwing burpees in a workout.
25-20-15-10-5
Pullups
Wallball (20#)
MB Situps (20#)
Burpees
19:06
Whoever Joel W. is (got a 12:10), you have the oxygen capacity of a Thoroughbred.
@ Jonny V
Pretty sure you have me down, but as I am also not on the Facebook.
New School Massive
Twinge in my lower back this morning… not good, got a flat tire on my way to work, then I ripped the seat of my pants leaning up against a file cabinet.
Hilarity rating: Sitcom (with laugh track)
WOD- TUESDAY “HELEN”
RX’d 10:44 had a battle royal with John L all the way to the last round then he destroyed me on KBS last set, was awesome chasing someone fitter than me and pushing him as well, we agreed it worked for us both.
Pre- DU and stretching of my delts my mobility is horrendous. Practice kipping.
Post- “Annie” 9 mins 30 2 minutes slower than a week ago, eek
DU were bit shaky today some times 30 sometimes 3 damn you DU just let me know the ways of the Jedi.
On a serious note I have noticed over the last 2 weeks blogs “Old schoolers” writing go “New schoolers” then correcting themselves is this an accident or the subconscious letting them know which team they really want to be in, food for thought, see all my fellow newbies on Saturday, “Go New School”
@ JoeP- sorry to hear about your back and your flat tire. The ripped pants thing is hilarious though! Were you leaning over at the time? Please say yes, then my laugh can be even deeper.
@Jonny- The only shirt I own is new school, there were never any middle school ones available in my size. I’ll wear it anyways, but it could start a gang war when I’m discovered wearing the wrong gang colors.
@Jamison – that 0.57% unknown substance is liquefied burpee. It was also discovered that the liquid burpee is the active ingredient; the rest is filler, which shows you how energy draining the burpee really is.
@ Kelly – thanks for letting Lou and I do our thing. Much appreciated!
@ Lou, Woody, Brian and Jamison – THANKS for the push!!
For anyone in the market for a foam roller, they are on sale for 30% off at EliteFTS!!!
http://www.flexcart.com/members/elitefts/default.asp?m=CB&cid=143&bid=1
Day 1 of 7 day toxin cleanse almost in the books!
Strength Cycle Week 4 Day 4
3×5 deadlift @ 225
8×1 jerk @ 185
5 rounds of:
8 RDL @ 125
1 HPC @ 125
4 FS @ 125
50 single unders
4:30
4×3 knee to squat jump
4×15 grey banded good mornings
Legs a little bubbly.
It will be very interesting to see how I feel from toxin cleanse tomorrow morning!
Jonny, won’t be able to make the wods, but will stop by after to hangout!
@ Kelly, Brian, Woody and Jamison, thanks for pushing us during our wod.
Awesome noon class again
@josh, thanks to you also, you kicked ass today. Thanks for the push, it’s great to be 6 months older. I could never have done the weight you did. Nice
@Erin O’s reply to Meg Raz
Clearly you have been hanging out with healthy people too long or it’s been too long since college not to get that reference. NOW THAT WOULD BE AN INTERESTING TREAT FOR THE ANNIVERSARY PARTY. And yes we do have 2 babies.
@Joe…. Sorry to hear about your back, been there and its sucks. However, the rest of your shit-sandwich day is pretty funny. I am laughing with you, not at you !!!!
New schoolers- kick some ass on saturday! Wish I could be there.
I made up Wednesday’s chipper. What a grind! Hot and humid and I loved it. All movements iam good at and set a goal to break 20 mins.
Rx @ 19:54.
First sets of pull ups (25 and 20) unbroken and only had to break up the 15′s. I friggin love pull ups!!!!!!! Sick huh.
The last 5-10 burpees were as close to hell on earth as I can ever recall, or wait, perhaps it was the medball sit ups. Either way I wanted to hurl.
This was a grind But fun non the less!
@BrettRaz – (adjusts halo) Surely I do not understand the reference :)
Rx, 21:54. A real grind in the hot box tonight. All things considered, though, having treated my body more like a sewer than a temple for the past few weeks, it’s not too bad. Need to work on eliminating the negative in some/most (more like all) of my pullups — will add that to my list of CrossFit movements to improve in the summertime that starts next Friday.
Strength W4, D4
A1: Deadlift 3×5 @ 165
B1: Jerk 8×1 @ 155
Conditioning
5 rounds – @95
8 RDL
1 HPC
4 front squats
50 single unders
Didn’t check the clock. This wasn’t very hard, but maybe I should have pushed it more.
C1: Bulgarian Split Squat 3×5 @ 85
C2: Kneeling jump to feet 3×3
C3: Banded good mornings 3×15 w/ grey band
Post: Went to Whole Food to buy some fruit. Thanks for nothing, Bryce.
Week 4, Day 4
A1: Deadlift 3×5 @ 170
B1: Jerk 8×1 @ 140
Thought this was a good weight to work on my many Jerk form issues. I need to go wider on the grip, get under the bar lower and faster, and land in a more balanced stance. More work to be done.
Conditioning
5 rounds – @105
8 RDL
1 hang power clean
4 front squats
50 single unders
I forgot to keep track of time, but it was unbroken at a good pace.
C1: Bulgarian Split Squat 3×6 Round 1 at 65#, 2-3 at 55#
C2: Kneeling jump to feet 3×3 Rounds 2-3 with the 20# vest
C3: Banded good mornings 3×15 w/ grey band
Feeling really fresh considering I’ve done 4 straight days. I guess thats the point of the deload week.
The unknown element is of course JKnium.
@ErinO, Brett & Meg Razz
http://www.ebaumsworld.com/video/watch/989051/
Your banter made me think of this gem from back in the day!
Did Wednesday’s workout. TOTAL HELL. Thanks to Carolyn (again) for pushing me along with the gentle encouragement! I’m sure watching me do this WOD was probably hilarious as I almost burst into tears a few times, cursed a whole lot and had issues with my pants trying to fall down. Disastrous from start to finish.
Pull ups (blk & grey bands)
Wall ball (10#)
MB sit ups
Burpees
38:50
*unfortunately I can’t make the anniversary work out or pig roast as I’m committed to attending beer fest out in the burbs. I’m hoping to make it to north side in the evening. See you then!
@Alexi- you rocked it! Tough wod but you chipped away at it never giving up. You’re awesome. We’ll miss you on Sat!
Did Monday’s barbell complex as a make-up
Max’d at 100#; failed numerous times @ 105#
Thanks Randy for helping me out on the jerks… I don’t know why I insist on pressing the bar the heavier it gets!!
This was a ton of fun after Helen on Tues and Eva on Wed.!