In Honor of Trainer Jason Nanetti's 38th Birthday. Happy Birthday Jason, and Eddie too.

38 Unbroken Deadlifts  135#/95#

38 Unbroken Pull Ups

38 Unbroken Burpees

38 Unbroken 4 Count Flutter Kicks

38 Unbroken Thrusters 45#/33#

Post time.

Coaching Tips:  Scale load and movement to match your current fitness level.  For this workout unbroken means: You cannot let the bar rest on the floor doing Deadlifts. You cannot get off the bar doing pull ups. You cannot stop at any time doing the burpees. You cannot stop kicking your feet 6" off the ground doing the flutter kicks. You must keep moving doing the thrusters. YOU WILL GET 2 WILD CARDS FOR RESTS THAT YOU CAN USE ANY TIME AND ANY WHERE YOU'D LIKE.  So, if you can only do 25 pull ups unbroken, you can use your Wild Card during your pull up portion of the workout to get a rest off the bar before you finish the remaining pull ups unbroken.

Level II

Back Squat - Heavy Single

Bent Over Row  5 X 3

GHD Raises 3 X 8

Post loads.

THANKSGIVING DAY RACE INFO: I picked up everyone's race packets including shirts and numbers.  We have a total of 39 team members comprised of CFEC members and their families.  Please come to the gym tomorrow to pick up your packet.  I will be there from 5:30am until 11:30am.  The race packets will be there all day.  If you can't make it to the gym, I will bring the rest down to Petco with me on race day.  I will be at Petco Park at 6:45am to meet Richard Anderson who has once again generously offered to open up the main gate for CFEC.  If anyone wants to carpool and caravan down to Petco Park, please meet Paul at the gym at 6:30am.  We will be meeting inside the main gate entrance before the race.  Please be there no later than 7:30am.  The race starts at 8:15am and we want to be sure we all start together and finish together.  We will then head back inside the park to visit before we head off to our separate family functions.  ALSO, THIS IS A FUND RAISER FOR THE SAN DIEGO FOOD BANK, PLEASE REMEMBER TO BRING YOUR NONPERISHABLE CANNED GOODS WITH YOU ON RACE DAY. If you have any questions, please post them to comments or e-mail me – [email protected]


Pastry Crust

1 1/2 cup Almond Meal

4 1/2 tbsp Lemon Juice

6 Dates

Preheat oven to 375 degrees.

Place all ingredients in a food processor and mix until well combined.  Line muffin pan with pastry cups and place pastry mixture firmly on the bottom and sides.  Bake in oven for 10-12 minutes, or until pastry has browned.  Let cool.


9 tbsp Lemon Juice

Zest of 1 Lemon

1 1/2 tbsp Honey (or more to taste)

3 Eggs

Place lemon juice, lemon zest and honey into a pan, simmer on low heat for 2 minutes.  In a separate bowl, beat eggs well.  Very slowly add the beaten eggs to the simmering filling, stirring vigorously to form a nice smooth texture.  Leave to cool slightly.

When pastry has cooled and the filling has reduce to a warm temperature, spoon the filling into the pastry cups.  Place in the fridge until cooled and set.  Makes 6-8 depending on size.

Chef's note:  I have been wanting to make these for a long time.  I don't know why I didn't make them sooner since they were so easy to make.  They were definitely worth the wait so I ate two of them last night.  I think the pastry turned out a little brown since I used regular almond meal.  Next time I will use the blanched almond flour, I think they will turn out prettier.