Workout for Tuesday 12/01/09

Level I

15, 12, 9, 6

Calorie Row

Box Jump 24"/20"

Burpee

Ball Slam 20#/12#

4 Rounds

25 Overhead Squats 45#/33#

25 Front Squats

25 Back Squats

Post times to comments.

Level II

Snatch Balance 4 X 2

Snatch 4 X 2 @ 80% 1RM

Then...

5 Rounds of "Nate"

2 Muscle-Ups

4 HSPU

8 KB Swings 70#/53#

Post loads and times to comments.

Check out last month's PR Board, November was another stellar month at CFEC.  Keep up the hard work and let's see what December brings.

CAULIFLOWER RICE

1 Large Head Cauliflower

2 tbsp Olive Oil (can use butter if preferred)

3-4 tbsp Fresh Parsley

Salt & Pepper to taste

Wash cauliflower thoroughly and pat dry.  Cut cauliflower in small pieces.  Process in food processor until it is the size of rice granules.  Steam in a microwave safe container for 5 minutes.  Heat olive oil in a skillet on medium heat, add cauliflower, parsley, salt and pepper, tossing mixture to combine until heated through.  Serve as you would rice.

Chef's note:  Do not add any water, there is enough in the cauliflower.  Also, do not use in dishes where the purpose of the rice is to absorb liquid.  This is such an easy way to get vegetables into your diet and omit a grain.  It tastes better than rice and can be served with almost anything.  I have served it with chicken and fish and my family loved it.  The bottom picture is of the rice with "Tomatillo Chicken Stew" served over it, YUM.  That is next week's recipe...

Comments

[paul]

5:30am
L1
Rose 15:57Rx
Carrie 13:39Rx/5:25 (1 round)
Liza 19:56Rx/19:11 (2 rounds)
Jon R. 15:20Rx/20:10Rx
Paul 10:28Rx/15:38Rx
Chrissy 15:17Rx/19:49Rx
Teshina 14:40Rx/16:38Rx
Jennifer O. 20:50/19:20 (3 Rounds)
Julia 13:49Rx/18:14Rx
Jennifer D. 21:02/19:39

L2
Don 135#/135#/7:18Rx
Scott 135#/135#/17:41Rx

[lisab]

9am
Tony P. 16:20 RX/19:03 2 rounds
Amelia 13:12 RX/15:37 RX
Karen 15:26/22:00 3 rounds
Valerie 16:45/18:06
Francisco 14:54/18:53
Traci 12:03 RX/17:29 RX
Monica 14:40 RX/17:08 RX
L2
Jon B. 155#/135#/---
Steve 155#/115#/31:27 RX
Kevin 115#/115#/8:23

10am
Kelly A. 14:00 RX/20:30
Nancy 19:50/19:49
Steve C. 22:33/---
Dawn 14:40/15:26 2 rounds
Deanna 17:40/22:17 3 rounds
Dano 12:12 RX/22:48 RX
Keith 20:43/20:38 RX
Brandon G. 15:12 RX/21:02 RX
Yvette 17:20 RX/19:02 RX
Anniken 17:12 RX/20:30 RX
Brandon D. 13:27 RX/21:39 RX
Claire 17:57/22:50
L2
Lisa 93# PR/73#/11:23 RX
Tiffany 83#/73#/7:13 RX
Teshina 113#/83#/10:06
Brad 175#/135#/5:35 RX

[lisab]

12pm
Jeff D. 14:46 RX/19:15 mod.
Chris 10:48 RX/16:26 RX
Bill 14:01 RX/19:40 3 rounds
Jason 10:56 RX/17:24 RX
Lisa 11:24 RX/14:30 RX
Ed A. 9:43 RX/18:58 RX
Briley 13:04 RX/21:02 RX
Dana 14:08/17:32
Jake 11:23 RX/22:26 RX
Holly 12:03 RX/17:36 RX
L2
James 105#/95#/9:06

[paul]

5:00pm
Linda 16:48 Rx/20:00
Julie 13:03 Rx/21:08 Rx
Nick 13:34 Rx/24:16 Rx
Vandee 16:51/22:49 3 RDS
Sara 18:29/52:39 Rx
Dano II 15:14 Rx/ 9:00 Mod
Matt 13:50/18:10 Mod
Brian 16:25 Rx/9:30 Mod

[Traci]

Sara, you rock!! That's determination!!