4-17-11 Benchmarks

Weight: 187lbs

Run 30 mins 3 on, 3 off
50 squats
20 pushups
20 pull ups
30 sit-ups

Legs were pretty tired after the run, so decided to bag the squats. Rt knee hurt a bit during the middle of the run but not enough to stop.

Added in 3min of bouldering and 7 or so precisions on this 5-6 ft gap I found. I haven't done precisions on a looking time! It was fun!

Pulls were done in sets of 5
Pushes in a set of 10 and two sets of 5
Sit-ups were a set of 20 and one of 10

Overall felt tired but good afterward.
Will get the squats in sometime tomorrow.

8-4-2010: Bastille Crack with Justin

Climbed Bastille Crack (5.7, 5 pitches) with Justin...led every pitch!
We got down just before the weather rolled in!

8-3-2010: First Flatiron Run

Run from Chataqua trailhead, up the road (not the trail) to the Bluebell-Baird..traverse to the 1st Flatiron trail and take it to the height of land. Any scrambling on solid rock is allowed, but cutting switchbacks on anything unconsolidated is a no-no.

Time: 43 mins

Paleo Ground Beef and Red Cabbage

The Paleo way of eating has been working very well for me over the past week...I thought this would be a good place to share some of the more delicious recipes we come up with. Enjoy!

Serves 2-4 (depending on your hunger level)
Ingredients:
2 cups Extra Virgin Olive Oil
2 cloves Garlic (chopped or pressed)
1 Red Cabbage (@ 12 oz) shredded
1 Med. onion finely chopped
2 Oz Chard chopped, stems reserved
1 Tsp Red Pepper
1 Tbls Garam Masala
1 lb Grass Fed Ground Beef or Buffalo
1 Tbls Turmeric
Can of coconut milk
Salt and Pepper to taste

Heat a cast iron skillet over low-medium heat (4 on a scale of 10)
Add Olive Oil, heat for @ 1 minute
Add Garlic, onion and chard stems, sautee until onions are turning translucent
Add ground beef, turn up heat one notch and brown meat
Add cabbage and chard,
Add Garam Masala, Turmeric and coconut milk
Sautee until all vegetables are well cooked and soft
Season with S&P to taste
Serve and Enjoy!
Bon Appetit!

Daily Plate Macronutrient Calculation
Calories: 1312
Fat: 129.8
Carbohydrate: 13.5
Protein: 1.4

7-31-2010: Barbara

Crossfit "Barbara"
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Times:
Brenda: 25:44
Jim: 49:51

Subs:
Brenda: 5,15,25,35 reps
Ring body rows for pullups
Knees down for pushups
(Situps looking great!!!)

Jim: One full round, then 4 rounds 10,20,30,40 reps
Last two rounds: knees down for pushups

7-29-2010: Sandbeach Lake Hike

Hiked to Sandbeach Lake with Brenda and Evie. This would make a great (butt-kicking) trail run with a nice swim at the top!

Total Miles: 9 (4.5 up, 4.5 down)

Total time: @6 hours

7-27-2010: Brainard Lake Hike

Hiked to Blue Lake and back today with Brenda, Justina and Sam
Spent @ 2/3rds with Evie on my back
Total Miles: 6 (3up, 3 down)