Better Sam

Sunday 2010.01.31

Sectionals Training

8 rounds for time:
8 wall-ball (14#)
8 snatch (75#)
8 overhead squat (75#)
8 handstand push-ups (green+blue+green bands)

32:03

Saturday 2010.01.30

Breakfast (9:30am)
grapefruit juice
apple with almond butter
2x coffee with milk

Lunch (2:00pm)
leftover pork chops with sauerkraut and apples
apple with almond butter
1 cup milk

Dinner (8:00pm)
corn chowder
pureed pumpkin with cinnamon, maple syrup, coconut
frozen blueberries, pecans, coconut in milk

Friday 2010.01.29

Breakfast (9:30am)
smoothie
coffee with milk

Lunch (2:00pm)
4 slices salami
3 slices swiss
corn chowder
apple with 15 almonds
coffee with milk

Dinner (10:30pm)
BBQ beef sandwich
chocolate milkshake
1 glass white wine
1 glass whiskey
yeah, yeah.

Friday 2010.01.29

Cleans

115, 120F, 120, 120F, 120

Were supposed to be squat cleans, but only the second successful one at 120 actually involved a squat.  Power clean was not too bad at 120.  For some reason throwing the squat in there screws me up royally.  Must practice.

MetCon

3 rounds for time:
10 Push Jerks, 135lbs (sub 95#)
20 Pull-ups (sub ring rows since hands shredded)
30 Double Unders
11:14

Notes to self: ring rows are way harder than they look.

Thursday 2010.01.28

Breakfast (9:30am)
smoothie
coffee with milk

Lunch (2:00pm)
1/2 leftover pork chop with sauerkraut and apple
leftover brussels sprouts and cabbage
apple with almond butter
1 cup milk

Dinner (10:30pm)
slow-cooked beef stew
apple with almond butter

Wednesday 2010.01.27

Breakfast (9:30am)
smoothie
coffee with milk

Lunch (2:30pm)
Minestrone with 1 slice swiss cheese
3 slices swiss cheese
4 slices black forest ham
apple with almond butter

Snack (6:00pm)
“evil jessica” peanut butter chocolate cupcake
tea

Dinner (10:30pm)
leftover brussels sprouts and cabbage
apple with almond butter

Wednesday 2010.01.27

Make-up session…

“Josh”
For time:
21 Overhead Squats, 95lbs
42 Pull-ups
15 Overhead Squats, 95lbs
30 Pull-ups
9 Overhead Squats, 95lbs
18 Pull-ups

26:52

OHS were *not* the problem here!  Pull-ups hurt!

Bike Intervals

3 rounds:
30s on / 30s off
30s on / 25s off
30s on / 20s off
30s on / 15s off
30s on / 10s off
30s on / 5s off

Rest 2 mins between rounds

Then: standing tabata (8 rounds, 20s on, 10s off)

Tuesday 2010.01.26

Breakfast (8:30am)
grapefruit juice
coffee with milk

Lunch (2:30pm)
leftover chili with cheese
apple with peanut butter
mocha

Snack (6:00pm)
almonds

Dinner (10:30pm)
slow cooked pork chops with sauerkraut and apples!
apple with almond butter
chocolate milk

Slow-Cooked Pork Chops with Sauerkraut and Apples

Super-easy paleo crock pot pork chops!  Also good with sausage chopped up and added (this makes a sauerkraut-apple-sausage accompaniment that can be a meal in-and-of itself if you end up with extra!)

Ingredients

• 4 pork chops, about 1/2” thick
• Non-virgin olive oil for browning
• 1 medium onion, halved, sliced and separated into rings
• 1/4 teaspoon garlic powder
• 1/2 tsp. caraway seed
• 1/4 tsp. salt
• 1/4 tsp. thyme
• 1/4 tsp. pepper
• 3 cups well-drained sauerkraut (squeeze it!)
• 1 cup sliced tart apples
• 3/4 cup apple juice

Directions

Brown pork chops in frying pan over medium heat (just enough to seal in juices.) Set aside.

Mix together onions, sauerkraut, and spices.  Put about 1/4 of the mixture in the bottom of the crock pot.  Place pork chops on top.  Cover with remainder of onion-sauerkraut mixture.  Top off with apple slices.  Pour apple juice over the whole thing.

Cook on low for 6-7 hours.

Slow-Cooked Meatballs with Cabbage and Tomatoes

via Mark’s Daily Apple

This turned out to be pretty delicious!  The recipe called for more cabbage than would really fit into my 3.5 quart slow cooker, but I shoved as much as possible in there, then weighted down the top until it had reduced a bit.  I used chorizo, but you could use hot italian sausage too, I’m sure.  I also made my meatballs about 3” in diameter, which in retrospect was a little bit too large.  Next time I’ll take them down to 2”.

Note that I also made the meatballs well in advance and froze them until I was ready to cook this — then threw them straight in frozen.  It still turned out great — after 6 hours they were piping hot and cooked through.

Ingredients

• 1 medium head of cabbage (large if you have a big crockpot!)
• 1 pound of ground beef
• ½ pound of chorizo, casing removed
• ½ cup minced onion
• 1 tsp caraway seeds
• 1 tsp ground coriander
• 1 tbsp garlic powder
• 16 oz can tomatoes – including the juice
• 3 tbsp vinegar
• 1 carrot – unpeeled, ends chopped off
• Salt and pepper to taste

Directions

Chop the cabbage into large chunks, break apart with your fingers, and put about half of it in the bottom of the crock pot with the carrot.  If you have a little crock pot, you will need to make sure you’re leaving enough space for meatballs!

Mix together the ground beef, sausage, onion, spices, salt and pepper in a large bowl.  Roll the mixture tightly into small meatballs (about 2 inches in diameter.)  Give ‘em a good squeeze so they don’t break apart when you cook them!  Throw the meatballs in the crock pot on top of the cabbage, and cover with remaining cabbage.

Combine tomatoes and vinegar in a food processor or blender and pulse a few times to that the tomatoes are broken down but not pureed.  Pour mixture over cabbage.

Cook 6-8 hours on low.  Remove carrot before serving.