Check out the sexy red walls!!!!

W.O.D. 10.21.09

"Tabata something a little different"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are Over Head squats (25#/45#). There is no rest between exercises.

Total score is reps from all 32 intervals.

Work on your Sumo Deadlift High Pull. If you are proficient in the movement, add some weight and see if you can get to a 3 rep max. If you are still learning the Sumo Deadlift High Pull, work on perfecting your skill and movement.

We are very excited about this Saturday's Grand Opening and glad you all are going to be part of the celebration! We hope you have invited your friends and family too! Click here for the Grand Opening Flyer and information. Unfortunately, the bridge may not be open...or it may?! You never know! Bridge or no bridge by Saturday October 24th, we will be opening our doors to the public. There will be plenty of parking between our lot, the adjacent lot, frosty falls and the "lyons loop" lot (the gates will be open); I would just ask that we give our out of town guests priority in the lot next to the building. Thank you! If you have any questions please post to comments.

"If you are hurt, whether in mind or body, don't nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life - this is also 'playing' the game!"
- Emily Post


Jill said...

Should i start this blog off right with a controversial post ;)

nah...just wanted to say I miss everyone at the box. I'm surrouned by Wafflehouses down here in the dirty south.

I had a lady/beggar approach me on the street for $8 so she could buy Depends. Now thats a new one points for creativity.

Miranda said...

I love you!!!! Miss you lots girl!!!!

jen said...

atta girl jill, save the 8 bucs for granny!

Nikki said...

Jill come back soon!! Will you be here for the grand opening??

Miranda said...

Chris P & Jeff ~
Thanks for taking my buddy Tom under your wing last night. He learned a lot from the two of you and was very appreciative of all your help. We have turned him on to something to good, I think he may be ready for some kool-aid...

Jason Lyons said...

my apologies to the morning class for counting tabata's the old school way. i never heard of counting all reps so i did not know that is what aimee had in mind. if you can remember your numbers, i will take your word for it. i actually bet you can if you think about it. let me know and i will update the board for you. also, brain fart on the weight but doing 35 was awesome. go you guys. a reminder not to be shy when you see that what i am doing is different from what was on the website. i rarely read the workouts, only the thoughts of a certain nicole. lol. joking girl. props to you last night, your shoes were AWESOME!

Dorothy said...

I think these are my numbers
Pullups (banded jumping) 4, 3, 2, 2, 2, 2, 2, 2
Pushups (on knees) 6, 4, 3, 3, 2, 1, 1, 1
Situps 6, 6, 7, 7, 6, 6, 7, 7
OHS (15#) 5, 5, 5, 5, 5, 5, 5, 5

It was great to meet everyone this morning.

Nicole said...

HAHAHA Jason! You know I love ya!!

Anonymous said...

AWESOME first WOD Dorothy!!

Jason, there is no way i can remember that many numbers....all i can remember is the big fat 0 round of sit ups (i know i pushed my hardest tho) just motivation for the next time.

I am having a little difficulty picking up my coffee cup this morning :-)

Just bought some almond flour....does anyone have any good recipes to recommend trying??

Nikki said...

Steph - This is a recipe for banana bread (or muffins) that Kristen and Chris P passed along to me during no-sugar month. They are dense but REALLY good!

• 3 eggs, separated
• 1/4 c honey
• 1/4 c olive oil
• 2 sm or 1 lg banana, mashed
• 1 t 100% vanilla essence
• 1 1/2 c almond meal/flour

Preheat oven to 350 F. Cream egg yolks and honey in a large bowl until light and fluffy. Add oil, vanilla essence, mashed banana and almond meal, combine well. In a separate bowl, beat egg whites until stiff peaks form. Fold into banana mixture. Line a loaf tin with baking paper and poor in banana mixture. Place in oven for 20-25 minutes or until knife inserted into the middle of the loaf comes out clean.

Doreen said...

Jason - unfortunately, I don't remember most of my numbers. All I remember from this morning is getting stuck in the band and ending with a big fat 1 for my pull-ups!

Loved the workout though! I didn't mind being pushed at all with the 35 lb OHS. I need to be pushed. I'm still struggling getting back into it. Doing half of my push-ups on my knees is really deflating!!

Chris P. said...

Steph, the muffins are great b/c there is no flour but they feel and taste just like banana nut muffins (basically b/c those are the main ingredients!) Be sure to store them in a refrigerator, if left out they can get a little gamey.

I plan on doing a blog of recipes since Kristin and I had to experiment with food last month. I took a lot of pictures of meals (some with a little tomato Aimee!) I just need an afternoon to sit down and do it!

Anonymous said...

Thanks guys, I also found a zuchinni bread recipe with almond flour. If u never tried the cauliflour pizza crust, I loved it!

One stuggle I am having with eating ( since I stopped eating refined sugar and grains and then subsequenty found out about the zone and primal) is letting go of the idea that high fat foods (the good ones of course)
are bad. I look at the label on the almonds and shudder at the total fat.

Chris P. said...

Steph, in the meantime, here's an awesome article on almond meal:


Nikki said...

Steph - You definitely need healthy fats (olive oil, nuts, etc) in your diet! To help you overcome your phobia think of this - when you eat fats alongside carbohydrates, the fat slows the entry of carbs into the blood stream and helps to limit the insulin spike. Also, eating fat sparks hormones that make you feel more full and help you to stop eating.

I'm a label reader too, so I went through this myself... now when I look at a label I focus first on the ingredient list (QUALITY of food first) and really only look at the rest of the label to help me decide on the right serving size.

Jason Lyons said...

something that aimee and i were talking about that she heard somewhere that i thought was extremely interesting is this...

if you think about our grandparents, they cooked in real lard and the food seemed to be very filling. we extended this to today's world where you can eat a real fat cheesecake and eat a sliver and feel completely content versus the entire cake you can eat if the cheesecake is "fat free" or something else like that. fats are your friend. aimee used to be super critical and always wanted fat free and she was in good shape. now, she has introduced healthy fats into her diet and is no longer concerned with fat free and she has brought her body to a whole new level.

Miranda said...

Hey guys,
What is the name of that egg stop that I have been hearing about?

Dorothy said...

Great discussion on nutrition. I have gone through the same fear of food. It helps me to focus on feeding my body the things it needs rather than depriving my body of "bad things". If I focus on feeding it good things, I generally don't have room for too many bad things. Although I will admit that I do eat bad things sometimes. But since I feed my body good things it can handle a few bad things here and there.

david zaveloff said...

I think aim stole that from me ;)

I dont eat anything my great grandmother wouldnt recognize. That basically cuts out all processed foods.

Chris P. said...

Steph and anyone else,

a great intro book to eating real food is "In Defense of Food" by Michael Pollan. Very easy read and very convincing. Has very easy algorithms just like Dave's. First should come food quality, then Zone. Both would be great.

In terms of fats, since we are relatively active, we need to use dietary fats to burn throughout the day. Ancel Keys did a disservice to the world by making us think dietary fat equals body fat. The image of eating a little bit of grease and it going straight to clog our arteries is wrong! An excess of carbohydrates increases our insulin resistance AND it gets stored as fat to use later on. The Masai drink whole blood. Eskimos eat fatty meats. Both have very low, if any incidence of cardiac disease or obesity. Coincidence that they also eat very little grains and starches? Don't think so.

Also, fats are needed for joint mobility and for your brain! Nuts, seeds, avocados, olive oil...all good. Corn oil, peanuts (and peanut butter), and corn based products (high fructose corn syrup) not so good.

Miranda, the refrigerator is at Deep Springs Farm. You can google the address.

Evan said...

Hi All,

Great discusion today on Nutrition... better tone than yesterday! Not touchin that one.

Would it be a good time to have another nutrition talk night like when we kicked off the "No Sugar" Chllenge again. There seems to be alot of new poeople who may benefit.


Evan said...

Chris P.
I would be interested in starting that Blog with you.

Cindy Handler said...

I'd like the chance to weigh in on the nutrition conversation, mainly in defense of some (please note the word, some) grains. Not all grains are created alike. First of all, anything that is fragmented or processed is right out, so no white flour, etc. Secondly, wheat, rye and barley (and sometimes oats) for many people can be problematic due to the gluten. However, that still leaves some very healthful grains that have been a part of many cultures for thousands of years. Quinoa, millet, rice (brown, not white) are just three that come to mind. I would like to also point out that it is not the grains themselves that can be linked to obesity and the rise of illness but many other factors including the shift from an agricultural society to an industrialized one and finally to an informational one. I have a lot more to say about the place of grains in a healthy diet and would welcome the opportunity to engage in a healthy debate!

Megs said...

I have a question: How did Kelly do for those 30 days without Cinnamon Toast Crunch?

Cindy Handler said...

Also, a big shout out to Megs for coaching her first class today at noon. Megs, you did a terrific job getting us through our WOD and I picked up a couple of things to help me with my OHS. I'd take your class anytime!!!

Megs said...

Thanks, Cindy!! Especially for pushing me thru my WOD

Mike F said...

A nutrition talk would be great. I have been enjoying my new eating habits, but always want more information.

The recipe sounds great, but a few questions.

1. Can you get almond meal at the Acme or Genuardi's or do you need to go to a Whole Foods/Wegmans?
2. I am assuming "Cream" means "Mix"?
3. Not sure what you mean by "stiff peaks" or "Fold into the mixture".

Sorry for my lack of "Cooking Vocabulary". My expertise is with the grill.

Chris P. said...
This comment has been removed by the author.
Chris P. said...

Cindy, I'm all about it since I'm no expert. From what I've read, quinoa is technically not a grain, it is more related to spinach, so some deem it ok to eat as a side (not as a whole dish). Others have allergic reactions to it (one guy's throat would get swollen) so I guess it depends on the person.

as for brown rice and millet, I don't know much. You might see things like "there are better choices out there" but I personally think if having a serving of brown rice is your biggest problem, you don't got much of a problem!

Melissa Byers addresses a similar situation when it comes to carrots. Hilarious read: http://www.urbangetsdiesel.com/2009/06/carrot-train-to-crazytown.html

Megs said...

How about a day where the blog focus on WINE or beer or any alcohol!?!? :)

Cindy Handler said...

Chris, Great link to a funny take on carrots! I've bookmarked her blog -- awesome!

Jason Lyons said...

why does wine taste so good? i need will power.

Anonymous said...

Count me in for the "food talk" I say we do a "plants & animals potluck" on the same night!!

Nikki said...

Mike F - Sorry I forgot to get back to you on your questions. Here's the best I can do to clarify.

1. I would be surprised if acme or genaurdis has almond meal, but it's possible. I've gotten it at Whole Foods before. You can also make your own by putting almonds into a food processor.

2. Cream means mix vigorously until you have a nice consistent creamy texture

3. Stiff peaks - when you beat eggs white they start to thicken. If you pull the wire whisk out of the eggs, they will stick to the whisk and you'll form a little peak where you pulled the whisk out. You want to beat the eggs until the batter is thick enough that the peaks are 'stiff' - so they stick around a while instead of instantly falling back into the mixture.

Fold into the mixture - Mix the egg whites into the banana, but very gently. Use large, slow swoops.

Hope that helps!