WOD: Emily’s Birthday WOD
5 rounds, 1 minute each exercise
Row (calories)
Deadlift (BW)
Clapping Push-ups
1 minute rest between rounds.
Post totals to comments.
Happy Birthday to a solid athlete who gives it all she’s got everytime she walks through the door!!!!
Emily rocks the kettlebell swing...
She shows off an impressive push press...
And she hits the deck!
An adventurous day in the kitchen
I had quite a busy day of cooking yesterday. The morning started off with almond meal pancakes with some turkey breakfast sausage I doctored up with applesauce (trying to mimic chicken apple sausage), which worked out very well. Then I made more of the no-grainola since we pounded both batches we had already made. Since I mostly cook with “a little bit of this and a little bit of that” verses following recipes (see example below), I kept track of my ingredients this time in case I needed to share. Other than adding a tad bit too much salt, I really liked this batch. I made Pumpkin-Banana No-Grainola. Super simple – 1 cup walnuts, 1 1/2 cup pecans, 2 cups macadamia nuts, 4 oz jar banana baby food, 4 oz pumpkin puree, 1/2 tsp salt (I originally added full tsp – way too much!), 1 tsp cinnamon, 1/4 tsp freshly grated nutmeg. Chop nuts, mix with fruit and spices, spread on cookie sheets and roast 25-30 minutes at 300 degrees. Stir every 5-10 to prevent burning the outside edges.
Note about this recipe, I think I told a few of you that my first batch was at 350 degrees and that it was slightly burnt. I wasn’t satisfied that this batch took almost twice as long to cook, so I will be experimenting with another batch at 325 degrees and will keep you posted.
Our dinner was not so scientific. I threw chicken thighs, onions and pumpkin puree in the crock pot with salt, garlic salt, cumin, coriander, turmeric, sage, cinnamon and a hint of freshly grated nutmeg. My original intent was to add a can of coconut milk but it turned out so good we left it alone. Served over roasted cauliflower, it was a real treat. So, if this sounds good to you, I may be able to talk you through the amounts of spices. Next time, I’ll try to measure better.
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Stumbled Upon
Emily,
Hope you enjoyed your birthday workout because I d…………….
nevermind.
Hal
I need some help here………..Seriously!!! Why do I keep coming back??
Hal
A tip for cooking your no-grainola: use parchment paper to keep it from burning. Also, if you soak the nuts/seeds in water for a few hours and drain before roasting it works really well too!
5 rounds, 1 minute each exercise
Row (calories)
Deadlift (190#)
Clapping Push-ups
254 total reps/calories rx.
This was a killer WOD.
Rx at 225#
I totaled 307. Awesome energy today everyone. Makes it really easy to make it through tough workouts like that when we crank it to 11 in the box.
Emily happy birhtday!!!!!!!!!!!
I did 310 with a 95 lbs bar.. Modified push ups and v- situps on second round.. It was a great wod! Happy birthday Emily! I hope your day was full off fun and your year is full of continued growth.. Even though your a brick shit house already! I hope to see u on wenesday!
Okay a few things:
First of all – Happy Birthday Emily
Secondly – Great job on the WOD today everyone. Looked like a killer. Also, welcome to our two newest class members, Lovey and Ann. You both did awesome today.
Thirdly – Didn’t get around to posting my food logs this weekend, but suffice it to say it was all paleo
Today’s Food Log
B: 2 eggs poached in spaghetti sauce, 3 small chunks chicken applesauce sausage, No Grain-ola with 1/2 banana and almond milk
S: No-Grainola with mixed berries, roast turkey
L: Bison burger with lettuce, mustard and almond meal pancake buns (see my Facebook photo), grape tomatoes, apple and almond meal crackers
S: Chicken salad with broccoli, cauliflower and green onions, grapefruit
D: leftover roasted cauliflower and pumpkin chicken curry, No Grain-ola with applesauce and a glass of red wine
I’m becoming a total No Grain-ola (aka Nut-ola) junkie. My name is Dan and I’m a No Grain-olaholic!
I loved the mod to the WOD. It totally killed my core. I did 262 Rx’d. Caroline, thank you for sharing that article. I know Vegetarians and Vegans and don’t know how they do it; Paleo is so much easier and more tasty! Ang caught the cooking bug and whipped up some amazing paleo treats including almond crackers, chicken salad with homemade paleo mayo, no-grain-nola (her spelling), almond “breaded” pork chops (shake and bake style) and a paleo ice cream that is in the freezer right now that I can’t wait to try!
Interesting NY Times article (even mentions CF too!). No idea why it is under “Fashion”?
http://www.nytimes.com/2010/01/10/fashion/10caveman.html
Thanks for the great B-day WOD! Great fun and thankful for such a great group of friends. Carpe Diem!
Have a great birthday WOD Emily!
Some day Jeff. Mindi has also been experimenting with Paleo desserts, will keep you posted. How is OCF doing with Paleo??
I forgot to mention I also made two batches of almond meal crackers yesterday. I made one with parmesan cheese for Piper, which she loved! I also made rosemary and cracked pepper for me and Dan. Both turned out quite well!
So Amy when are you coming out with your own CookBook? Or at least your desserts…..Yummy