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Exercise-Crossfit

3 x 5

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On Monday we pretty much stuck to strength building:

3 x 5 means 3 sets of 5 reps with goal to lift close to your max.

Back Squat 3x5

Bench Press 3x5

Weighted Pull-up 3x5 (I did unweighted "L" pull ups because my shoulder was not happy).

Last Updated on Tuesday, 19 June 2012 04:51
 

21-15-9 Deadlifts and Burpees

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Today we did 5 x 5 bench press with maximum number of dead-hang pull-ups between sets.  I did L-pull-ups in order to incorporate some abs

Then the real fun began:

For time:

21-15-9

Deadlifts (70% of 5 rep max weight)

Burpees

Last Updated on Thursday, 14 June 2012 16:50
 

Grace

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Yesterday we did Grace which consisted of 30 Clean and Jerks using a weight equal to 70% of our 1 rep max for the clean and jerk.  I chose to break mine up as follows: 10-5-5-6-4-3.  My time was 5:28.  We followed this with running 800M - 90s rest - 800M.  My time (after subtracting the 90s rest) for the mile was 6:29.  This was slower than last week where my time was 6:20s but last week we had 2 minutes of rest.

Today I made up Monday's workout:

Front Squat then dead hang pull ups stepping down from 10 to 1.  So: first round is 10 Front Squats then 10 pull-ups; 9 Front Squats 9 Pull ups etc. until you are down to 1 of each.

Done!

Check out: www.portcitycrossfit.com.

Last Updated on Thursday, 14 June 2012 16:48
 

Split Jerks

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Tonight we did a workout of 2 Split-jerks on the minute for 15 minutes.

 

We followed this by 4 minutes of team sled pushes (weighted but I do not know how much) for approximately 250ft.  I went twice.  Both gluteus maximus cramping at once during this.  Not fun.

4 sets of 10x Romanian Deadlifts.

 

Done!

 

Last Updated on Thursday, 19 January 2012 20:37
 

Squats and Tabata

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I am playing a bit of catch-up here.  Things have been busy so I have not been able to update as much as I would like.

Monday:

1 rep max Front squat

1 rep max Push press

50 slow hanging knees to chest

 

Tuesday:

3 sets of 5 dead-hang pullups weighted (I weighted wiith 35 lbs)

Tabata:

8 rounds of each exercise for 20 seconds with 10s rest between rounds and 1 minute rest between exercises.

Kettlebell swings (1.5 pood)

Box Jumps 24"

Wall balls 20lbs, 10 ft

At the end of this I struggled not to throw up.

Joel Robuchon should be up by the end of today!

 

El Bulli Lives!

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El Bulli was a Michelin 3-star restaurant in Catalonia Spain run by Chef Ferran Adria.  It was named as the top restaurant in the world for a record five times by Restaurant Magazine.  The restaurant closed in July 2011.  Prior to closing, el Bulli took reservations for the entire year on a single day.  They had over 2 million reservation requests for a total of 8,000 reservations.  Interestingly, the restaurant operated at a loss in regard to daily operations, but made up the difference with book sales and lectures by Chef Adria.

 

This week at Manna Avenue in Wilmington, North Carolina, Chef Jacob Hilbert paid tribute to el Bulli. The menu featured a range of dishes inspired by the el Bulli menu both in terms of content as well as technique.  Amazingly, Manna has become somewhat of a weekly pop-up restaurant.   Every Thursday they offer a menu based on a theme (artists, chefs, etc.), with the menu typically restricted to those with reservations in the bar.  Meanwhile, the weekly/seasonal menu continues to be offered to dining room patrons.  The Manna staff consistently  executes their weekly “pop-up” menu well, and the integration with their seasonal menu appears seamless. 

 

 

 Menu

Foie Gras gelato currant spheres, lavender syrup

We received pan roasted foie gras rather than gelato after the Manna freezer malfunctioned.  This was possibly the best foie gras we have eaten, including ala Graham Elliot.  Lavender syrup gave a subtle but sweet contrast to the richness of the warm and decadent foie gras.   Red currant spheres gave a visual pop to the presentation and an ala carte flavor explosion at the patrons discretion, bite by bite. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Bass air of parsnip, cilantro powder, vanilla & coconut ravioli

The bass had a beautiful crispy skin.  The coconut, vanilla (and mascarpone) “ravioli” was light and slightly slippery and difficult to maneuver.  The reward was an instant burst of flavor that was worth the effort.  This bite layered lingering soft and subtle flavor onto the savory bass.  The light parsnip foam corralled the sweet flavors, and ultimately balanced the dish.  The cilantro powder teased the palate, but was not especially flavorful, in spite of its visual and textural contribution.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Lomo embuchado red navel aspics, frozen endive, marinated goat cheese, passion fruit foam, mustard

Lomo embuchado is a Spanish dry-cured pork tenderloin.  This dish was remarkable for the contrasting temperatures and tastes.  Interestingly, the frozen endive opposed the smokiness in the pork, while the goat cheese injected smooth creaminess and salt into the dish.  The spicy mustard surprised, and functioned to basically say “Don’t get too comfortable; things are not always as they seem.”   The red navel aspics sang with their sweet citrus, adding balance to the smoke and salt of the pork.  This dish brought back memories of Oz’s childhood in Turkey eating Jambon and Tulum (a type of Turkish goat cheese). 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Five way beef carpaccio carrot noodles with ginger sauce, lime gel, foie gras powder, butter espuma, jellied glace viande

Each of the five ways stood on their own.  The carrot noodles were more like warm apple pie than carrot and contrasted the saltiness of the beef.  Strange? Yes.  Worked? Yes.  The lime gel was a strong citrus bully that gracefully wacked you on the palate when you ate it.  It made for an interesting experience, but by the time you processed what was happening, the beef was a distant memory and already getting acquainted with my stomach.  The foie gras powder was our second foray into foie gras for the night and it was fun to look at it as “Foie gras 2 ways” rather than “foie gras again” (who says that anyway?!)  The powder turned into a rich, creamy partner to the beef within seconds of eating.  We scraped every last molecule off the plate.  The butter espuma (foam) made for a nice “home base” to which the others were compared.  Finally, the jellied glace viande were small jellied cubes that burst like a beef jack-in-the-box.

 

 

 

 

 

 

 

 

 

 

 

 

Lemon pudding cake crimson pomegranate foam, citrus snow

The lemon pudding cake had both frozen and powdered elements.  The presentation was impeccable and, in this case, outdid the actual taste of the dessert.  The dessert was good and was not too sweet in spite of multiple elements including both frozen and powdered forms of lemon cake.  As a sneak preview, we were also given a taste of a smoked sweet potato ice cream that united smoky bacon flavor (in spite of no bacon being present in the dish) with the gentle sweetness of sweet potato.  On the whole, a savory ice cream that left us wanting more. 

Thursday nights at the Manna bar deliver fresh, unanticipated menus.  Reminiscent of Chef Michael Carlson at Schwa in Chicago, Chef Hilbert often brings out the dish himself and personally explains.  Manna continues to put forward creative ideas and Chef Hilbert continues to execute in seemingly effortless fashion (we know that’s not the case, but we’ve never see him sweat.)  The creativity and enthusiasm at Manna knows no boundaries.  This is the kind of restaurant that one seeks, but rarely finds, outside of culinary meccas such as Chicago or New York.  We are hopeful that the James Beard Foundation will recognize Manna Avenue and Jacob Hilbert in the near future, as they certainly deserve recognition of their culinary excellence.

http://mannaavenue.com/

http://www.elbulli.com/home.php?lang=en

 

 

 

Last Updated on Wednesday, 28 December 2011 13:16
 

Filthy Fifty

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Tonight I did the Filthy Fifty:

50 reps of each:

Box Jumps (24")

Jumping pullups

Kettlebell swings (1pood)

Walking lunge steps

Knee-Elbows

Push Press (45lbs)

Back extensions

Wall Balls (20lbs; 10ft)

Burpees

Double Unders

I was doing well until the wall balls (14 minutes).  At that point the "I am about to throw up" really kicked in.  I made it to the double unders which should have been my fastest exercise, but I was so exhausted, it was slow.  Every time I started doing the double unders my left calf cramped.  It was kind of comical, but really hurt my time.  With that said, thats all a part of the game.  Time was 34:02, Rx.

 

Last Updated on Wednesday, 21 December 2011 19:10
 

Dealifts, Presses and Rowing

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For today (12/8/2011) our workout was:

1. Deadlift AMRAP

2. Push Press 5-5-AMRAP

3. Row 3k with a partner alternating every 500m.

On the rowing I went to hard on the first 500m which made the final 1000m miserable.  Still - a great workout.  I managed to get to that "about to throwup" place and come back from it without too much misery. 

 

Kettlebell swings, Burpees and a Muscle Up

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Today our workout was 4 rounds of:

30s Kettlebell swings

30s Burpees

30s Kettlebell swings

30s Burpees

60s rest

Very tough.

Following this, I worked on muscle ups.  I finally did it - a major rite of passage.  Video below:

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Last Updated on Saturday, 26 November 2011 18:17
 

Hang Power Cleans Box Jumps and Rowing

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Tonight we did 12min of this every minute on the minute:

3 x Hang Power Clean

4 x Box Jump

Then we picked a partner.  We alternated rowing 1min on and 1min off (partner rowed on your minute off) for 4 minutes of rowing each (so a 16 minute existence worse than hell).

Happily we set the record for the day in distance.  When we finished I did not know what to do because my legs were in so much pain and semi-cramping.  Nothing was comfortable.  This lasted about 5 minutes.  The cardio was not the issue - it was the legs.  Very tough workout pre-Thanksgiving (for a reason!)

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Last Updated on Wednesday, 23 November 2011 22:10
 

Deadlifts Headstands and Burpees

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For tonights workout we did the max reps possible for deadlift.  We then did handstand pushups 5reps-5reps-max reps. 

For the Workout of the day:

5 sets of:

1 minute burpees

20s rest

I haven't posted any videos in a while so here are two:

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Last Updated on Tuesday, 22 November 2011 20:59
 
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Newsflash

Kistler 2006 Sonoma Coast Pinot Noir

{jcomments on}We opened this with Indian food tonight.  It was a good California Pinot Noir.  Typical light color and candy apple nose.  On the palate, I felt as if it were a bit too fruit forward.  Maybe all the French wines we have been drinking recently?  It was smooth and well balanced.  Initial tannins softened quickly.  A little too much bright red fruit on the palate.  Medium finish.