12/30/09

Recorded
Snatch 2-2-2-2-2

then...

3 sets:
max HSPU
rest 90 seconds

3 sets for total time:
15 kb swings, 24kg (16kg)
15 knees to elbows

*post reps/time to comments

"What we do upon some great occasion will depend on what we already are; and what we are will be the result of previous years of self-discipline."
- H.P. Liddon

Understanding Drag Factor
*Post thoughts to comments

Ashley's Recipe of the Week:
Mussels in White Wine - 2 servings

Mussels are one of my favorite meals that looks completely complicated, but knowing a few rules makes them really easy to make.  They are also great to make for a date as they look quite impressive.  If you are making this meal for one, instead of cutting the ingredients in half, just use 1 pound of mussels and keep all of the other ingredients the same, you will just have extra broth.  

The first thing to know is that when you purchase mussels, they are alive.  So you want to make sure that they are not in an enclosed container because they need to breathe.  I highly recommend purchasing mussels from a reliable source, I like to go to Dirk's Seafood off of Clybourn as they specialize in fish and have a great product.  You can also go to Whole Foods, I have purchased mussels there and they are very fresh as well.  One more note, wherever you purchase your mussels from, make sure you speak to the fish monger about where the mussels are from, you want to purchase farm fresh mussels for our Chicago area as they are what is recommended by seafood experts.  Also, mussels should not be kept for the next day, you have to cook them within 2 hours of purchase and I wouldn't recommend leftovers.  

Ingredients:

• 3 pounds cultivated mussels
• 1/3 cup all-purpose flour
• 2 tablespoons unsalted butter
• 2 tablespoons good olive oil
• 1 cup chopped shallots (5 to 7 shallots)
• 3 cloves of garlic, chopped
• 1 14 oz can of diced tomatoes
• 1/2 teaspoon good saffron threads
• 1/3 cup chopped flat-leaf parsley
• 1 tablespoon fresh thyme leaves
• 1 cup good white wine
• 1 teaspoon kosher salt
• 1 teaspoon ground black pepper

You can easily substitute red onion instead of shallot, though shallot has a nice mild taste compared to a white or yellow onion.  Vegetable broth can also be substituted for the white wine.  

Directions:

To clean the mussels, put them in a large bowl with 2 quarts of water and the flour and soak for 30 minutes, this is so that the mussels spit out any extra sand that can be caught in the shell.  Drain the mussels, then remove the "beard" from each with your fingers. If they're dirty, scrub the mussels with a brush under running water. Discard any mussels whose shells aren't tightly shut.

In a large non-aluminum stockpot, heat the butter and olive oil over medium heat. Add the shallots and cook for 5 minutes; then add the garlic and cook for 3 more minutes, or until the shallots are clear. Add the tomatoes, saffron, parsley, thyme, wine, salt, and pepper. Bring to a boil.

Add the mussels, stir well, then cover the pot, and cook over medium heat for 8 to 10 minutes, until all the mussels are opened (discard any that do not open). With the lid on, shake the pot once or twice to be sure the mussels don't burn on the bottom. Pour the mussels and the sauce into a large bowl and serve hot. 

Comments

[?]

First.....

[?]

First.....

[hornet]

Hornet loves Mussels in White Wine! Yum! Great recipe, Ashley!

[Dole]

Hornets been hanging out with BC too much...

[ellee]

Drew-
I would TOTALLY do Warrior Dash if we got a group together. Anyone? Anyone? C'mon peeps

[Dole]

As it's the end of the year and quiet at work, I thought I'd enjoy my morning cup of coffee over something completely mindless, such as add up the approximate amount of pull ups I've done since my first journal entry of 04/27/09.

The number doesn't include warm ups, or wildcards or anything like that, just what I recorded off the board. Relating to pull ups, one of the best memories I have is Jason telling me that I should just go for it on Murph, and not use the box even though I’d only been kipping for perhaps a week or two. I got through the workout and felt great about myself, and since that day I’ve been pushing myself to get as close to rx as my body will allow. Moving from jumping pull-ups, to kips, and getting my first CTB I've done around 1,429 that I've recorded, although spottiness here and there probably add a few.

This is actually the first time I’ve gone through my log, beginning to end. Again, its a mindless task, but it allowed me to look back over my log, and see my progression, as well as reminisce to surprisingly clear memories of the WODs (and events thereafter) from the past year. I highly recommend everyone take ten minutes and glance through, there’s bound to be some stuff in there that makes you look twice, and will help you plan some 2010 goals.

also I'm signing up for warrior dash now, unless someone wanted to do it in a team or something

[Jacob]

aren't you glad you crossfit?

http://www.break.com/index/woman-stuck-in-trench.html

[Yaz aka "Last Call"]

Jacob - to that video all I can say is WOW. I have so many questions. How did it happen? Why can't she scoot backwards? Why is she out of breath?

I frankly don't know whether to laugh or look away....

[Brenda]

Ok, I'm laughing at the video, but I also know what's happening. It's the turtle on it's shell syndrome that we fat people have. Not being flexible is the issue, and having fallen down quite a few times in my life (mostly from being drunk) if I can't get that rocking motion going, it does get a little difficult. Now, what I don't get is how she got in the trench. I'm clumsy and uncoordinated, but DAMN, that's taking it to a higher level.

[Yaz aka "Last Call"]

Brenda girlfirend - PLEASE stop calling yourself fat. Your are a fit as hell grown a$$ woman and you look FANTASTIC.

That said - the turtle on the shell description makes perfect sense....Poor lady.

[Drew]

I got to enjoy that video twice...first time without sound, then 2nd time with...and I thought it was funny the first time.

Warrior Dash - Mo and I signed up for the noon time slot. The 11am slot was full, and the heats run every 30 minutes. Noon just sounded like an easy time to remember. Although to be honest, if we just ran 3 miles anywhere in Joliet, we may get a similar experience.

[sean]

AM RESULTS:

Angus 95-105-105-115-125x1
Pat 75-85-95-105x1-105x1
Jess 35-45-50-55-60
Anne 15-25-30-25-25
Poper 35-45-45-45-45
Phil 75-85-95-105-115F
Handy 75-85-95-105x1-105
Nate
Kalish 95-105-105-115-115
Neil 95-115-135-135-155
Chelsea 35-45-55-55-60

great job morning crew, way to brave out the cold to put some hurt on

[Beef]

WARRIOR DASH: Mo and Drew, I will see you on the starting line at noon. Done-ski.

[Lori]

Beef and I signed up for Warrior Dash noon as well. It. Is. On.

[A-Woww]

The Warrior Dash looks awesome and fun, if Last Call or Pookie are in, then I am. And, it's in Joliet!

[BC]

A Few random thoughts from BC

BC wonders the origin of a cool nickname like "Last Call" ... BC thinks its lame to makeup your own nicknames, FYI...

BC thinks that the "sandbagging" is getting pretty bad: For example...

-Brenda, you know you kick ass, dont pretend otherwise...
-BC is tired of Jacob saying "Dude this is your workout, your gonna kill it" and then continue to slay the WOD like hes in a Tolkein book...
-BC knows that everyone else knows that the "Original Sandbagger" is still sandbagging... his name not be mentioned, (BC is scared that a subtle quip that will strike to all of BCs insecurities will soon follow)

BC thinks that any post from dole thats longer than a sentence is probably too long...
(note to a previous message):BC thinks that any usage of the word "bangarang" is lame... very lame..

BC is pumped for Twenty-Ten...

[Dole]

Doles on at noon too

[Yaz aka "Last Call"]

A-Woww -I am seriously considering the Warrior Dash. My sorry butt is in if yours is!

BC - Don't fret. I would NEVER make up my own nickname. Last Call was dropped on me....by a facebook application ("What's YOUR Jersey Shore Nickname?"). BC probably thinks that's even worse.

[Yaz aka "Last Call"]

OK - I am signed up for noon! Dingo is checking his school schedule.

As an FYI - all aprticipants get a free cool viking helmet....I'm just sayin'

[BC]

BC does

[hornet]

I signed up for noon time too my fellow warrior dashers

[beck]

Ashley - Great recipe! Thanks girl! I love that you post these!

Can you use your recipe for Scallops too (dry scallops of course!).

If you don't have white wine, one can use Vermouth. It's shelf stable and is a fab sub. I use it for cooking more than martini's (is that so sad?)

[Ashley]

Signed up for 12 as well!

Beck - Yes you can use scallops, though I would only cook the scallops maybe 2-3 minutes each side, not as long as the mussels or they get rubbery. And yes, you can use vermouth, I have before or even probably any alcohol as most of it will burn off from bringing it to a boil and then you are left with the flavor. I am thinking bourbon would be good as well with lots of garlic. :)

[Phil Mosberg]

I managed 32, 23 and 23 using a 24" box today for the HSPU and did the other met con in 6:24.

Happy New Year everyone!!

[Liz]

Pookie is signed up for the Warrior Dash at noon as well. You're up A-Woww! I just hope I don't set myself on fire...

BC, you don't know me but I can assure you that if I were the type of person to give myself a nickname, my first inclination would not be Pookie.

Is it inevitable that the longer you do Crossfit the more likely you are to refer to yourself in the third person?