01/28/2013 Training

Monday - Snatch intense + Clean and Jerk battery

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min

65/70/7075 (f 2nd )/70/75 (f 2nd)

B. Power Clean. Squat Clean. Split Jerk, 2.1.2 x 5 sets, 1:30 min b/t sets

65/75/85/90/95

A Noble Cowl

 

I made this over the Christmas holidays. Actually, I frantically tried to knit the entire thing on the drive to Kelowna which is about 7 hours. Turns out this cowl takes more than 7 hours to make! I think the total time including finishing was about 10 hours. That makes me sound like slow knitter. I would make this again, I really liked the lace pattern and the way it drapes. I agree with the author of the pattern that it would look really pretty with a broach. A friend of mine added buttons to hold a certain fold to hers and it also looks adorable. One thing I would suggest if anyone decides to make this, is to highlight sets of 2 or 3 stitches in each row. There are so many yarn overs and knit 1s that it was making me crosseyed, so I colour coded 2 stiches in each row so that my eye could focus on the green bit, the blue bit etc. instead of searching for which set of yarn overs I had just done. Oh and if you make a mistake in the lace pattern, don't worry! It's not that noticable :). That's the tough thing about lace - not much room for error since it will mess up all the rest of your rows!

 

The pattern I used is A Noble Cowl which is a free pattern on Ravelry.

 

I used Zen Yarn Garden, Serenity Worsted  which is 75% merino, 15% cashmere and 10% nylon, in Japanese Maple Red. This yarn is WONDERFUL and I wish I could afford to use it for more things. The yarn is incredibly soft (well duh, there's cashmere in it!), feels dense and drapes really well so it was a good choice for this project. Also, it did not split at all so it was nice for working in a lace pattern. 

Slow Cooker Chicken Chili

 

This makes a lot of chili. And it was just for me so I still have some in my freezer. Good thing its delicious and freezes well! Matt took this picture of course and spiced it all up because he is da bomb at creating tex mex/Mexican flavours.

 

You will need a 4QT crock pot to fit all of this.

 

Ingredients

yiels 6-8 dinner portions

 

1 yellow oninion, diced

1 16 oz can black beans, drained and rinsed

1 8 oz can corn, drained and rinsed

1 16 oz can kidney beans, drained and rinsed

1 red bell pepper, diced

1 green bell pepper, diced

1 yellow bell pepper, diced

1 28 oz can diced tomatoes

2 fresh tomatoes, diced

3 serrano chilis, minced

2 garlic cloves, crushed

*1-2 cups chicken broth

2 chicken breasts, diced

1 tbsp chili powder

1 tbs cayenne powder

1 tbsp cumin

1 tbsp red chili flakes

3-4 drops of chipotle tabasco hot sauce

salt and pepper to taste

1 avocado, diced (for garnish)

small bunch of cilantro, diced (for garnish)

lime wedges (for garnish)

cheese of choice (for garnish)

 

1. Put your crock pot on high to cook for 4 hours or low to cook for 8 hours.

2. Put everything into the crock pot except for the garnish, mix well and let cook according to the times above.

 

* I felt my chili was a bit dry, although I do love a really thick chili, so I added about a cup of chicken stock. If you like it more "soupy" and there's enough room in your pot, you can add more. The liquid does not evaporate much or at all with this recipe so your level of soupiness will stay the same.



01/25/2013 Training

Fri - Clean and Jerk intense + Snatch battery + DL based MAP

A. Push Jerk, build to a 1RM

100

B. Power Clean, build to a 1RM

105 110(F) - didn't turn over fast enough or aggressively enough

C. Squat Snatch @ 65lb, 30 reps for time - not a power snatch + ohs, it has to be received in a squat

still struggling to receive in the full squat position, a lot of these were at parallel. 10:07

D. 3 sets:

20 DL @ 100lb

500m Row @ 75%

2 min b/t sets

4:25/4:30/4:28

rowed at about 2:17/500m

01/23/2013 Training

Wed - Upper CP + Aerobic tester

A1. CGBP @ 20X1, 2-3 reps x 5 sets, 1 min

5 rep 65# / 3 rep 75 / 3 rep 80 / 3 rep 85

A2. One Arm DB Rows @ 20X0, 4-5 reps x 5 sets, 1 min (30 sec b/t arms)

5 rep 25# /5 rep 30 / 5 rep 35 / " / "

B. 3 rounds for time:

25 OHS @ 45lb

500m Row

15:05

01/21/2012 Training

Monday - Snatch intense + Clean and Jerk battery + FSq based MAP

A. Power Snatch, build to a 1RM

75

B. Squat Clean. Push Press. Split Jerk, 2.2.2 x 5 sets, 2 min

65/75/80/80/80

C. 3 sets:

45 sec touch n go Squat Clean @ 65lb

7/8/7

45 sec Lateral Barbell Burpees

12/13/12

45 sec Double Unders only had lifting shoes so skipped this :(

90 sec rest

section C made me feel out of shape. blarg.

01/14/2013 Training

When is January over? Seriously, there can't be that many people as crazy as I am to workout at 5 a.m. I have been proven wrong this month. This wod is too long...over an hour and I need to get to work so I cut out the clean cluster. When I repeat this in 2 weeks I'll switch it out for the squat bit. I'm surprised I could do 10 reps today. Go me!

Monday - Snatch intense + Clean and Jerk battery + FSq based MAP

A. Squat Snatch Cluster, 1.1 x 5 sets, 3 min

65/65/70/70(1F)/70

B. Power Clean. Squat Clean. Split Jerk, 2.1.2 x 5 sets, 1:30 min b/t sets

C. 5 sets:

10 Front Squat @ 95lbs

complete

120 sec Row @ 75%

440/442/435/430/427 m

120 sec rest