Level 1

AMRAP in 10 Minutes of:

5 Pull Ups

5 Knees to Elbows

5 Push Ups

5 Wall Jumps

Then..

AMRAP in 10 Minutes of:

5 DB Hang Cleans 35#/25#

10 DB Plank Rows

5 DB Lunges

10 DB Thrusters

Post rounds to comments.

Level II

" Jason "

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

Post time to comments.

Coaching Tips: Scale load and movements to match your current fitness level. For the AMRAP workouts, try to keep the intensity level consistent. Keep moving from one movement to the other with as little rest as possible. It's only 10 minutes of work. The second AMRAP workout use the same set of DB's for the whole workout. Again, try to complete it with as little rest as possible.

Persimmon Cranberry Walnut Muffins

2 cups Almond Flour or Almond Meal (Trader Joe's or mail order)

1 cup Pureed Persimmon (about 3)

1 1/4 tsp Baking Powder

1 1/4 tsp Baking Soda

4 Eggs

1/3 cup Honey

1 1/4 tsp Vanilla Extract

1/8 tsp Salt

2/3 cup Dried Cranberries

1/2 Chopped Walnuts

Preheat Oven to 350 degrees.

Mix together all ingredients, except for the cranberries and walnuts, until smooth.  Fold in the cranberries and walnuts.  Spoon batter into paper lined muffin pan, bake for 20-25 minutes.

Makes 12 muffins.

A word about why I made these…  The persimmons came in the CSA box I picked up on Wednesday and I needed to do something with them.  What is a CSA box?  Glad you asked.

CSA is Community Supported Agriculture and over the last 20 years CSA has become a
popular way for consumers to buy local, seasonal food directly from a farmer.
Here are the basics: a farmer offers a certain number of "shares" to the
public. Typically the share consists of a box of vegetables, but other farm
products may be included. Interested consumers purchase a share (aka a
"membership" or a "subscription") and in return receive a box (bag, basket) of
seasonal produce each week throughout the farming season. 

This arrangement creates several rewards for both the farmer and the consumer.
In brief…

Advantages for farmers:

  • Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
  • Receive payment early in the season, which helps with the farm's cash flow
  • Have an opportunity to get to know the people who eat the food they grow

Advantages for consumers:

  • Eat ultra-fresh food, with all the flavor and vitamin benefits
  • Get exposed to new vegetables and new ways of cooking
  • Usually get to visit the farm at least once a season
  • Find that kids typically favor food from "their" farm – even veggies they've never been known to eat
  • Develop a relationship with the farmer who grows their food and learn more about how food is grown

Read more here…

I have been wanting to order a CSA box for a while now and have just found a co-op that delivers to the La Mesa Community Center kitchen on Wednesdays.  I have begun a 4 week trial membership with Garden of Eden Organics. They are one of the only CSAs that offer a short trial membership as well as the only one I have found that has a pick up spot closer than Hillcrest.  They also offer grass-fed beef, free range chicken and eggs for their members.

I ordered the small box that states it will feed 2-3.  Since my husband works late many nights and I have one child who eats NO fruit, I knew this would be plenty.  What was in the box?  One HUGE head of red leaf lettuce, a butternut squash, a spaghetti squash, 4 small lemon cucumbers, 4 valencia oranges, 3 honey crisp apples, a grapefruit, a small bag of tomatillos, fresh dill, fresh rosemary, and 3 persimmons.  I have been happy with everything this week and am looking forward to picking up the next box on Wednesday.  I am excited about the prospect of different organic fruits and vegetables that I will have to find new recipes for and share with you.