Workout for Tuesday 11/24/2009

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.

By |2009-11-23T19:52:43+00:00November 23rd, 2009|Daily Workout|


  1. Patrick Day November 23, 2009 at 8:42 pm - Reply

    Happy birthday Jason. Have a great day

  2. lisab November 23, 2009 at 9:34 pm - Reply

    Happy Birthday Jason. I hope you have a terrific day!

  3. -Dano November 23, 2009 at 10:37 pm - Reply

    Wow!!!! Level 2 is looking very tempting. I can’t wait for us to celebrate a 4 year olds birthday. I guess I’ll bring my daughter Journey to the gym now. She’ll be 5 in January. It’s all good, and I look forward to it ūüôā Happy Birthday Jason!!!!

  4. paul November 24, 2009 at 5:19 am - Reply

    Happy Birthday Jason. Thank you for all you do for our team. Have a great day!

  5. paul November 24, 2009 at 7:11 am - Reply

    Rose 19:49
    Don 13:54 Rx
    Jennifer O. 19:59
    Rebecca 18:08 Rx
    Phil 21:58
    Paul 15:10 Rx
    L II
    Lisa 200#/100# DL
    Teshina 215#/130# DL

  6. Newman November 24, 2009 at 7:22 am - Reply

    J-Netti you old bastard! Glad the FOG Crew is growing! You represent us well AND you have impeccable taste in hairstylings. And let’s call it what it really is; Happy “Getting Evicted from your Mother’s Uterus” Day!

  7. Newman November 24, 2009 at 7:29 am - Reply

    Hey LB, awesome looking recipe! Can’t wait for Sue to whip some up. Hey, has anyone ever suggested creating a recipe link on our main page that way all of your AMAZING offerings will be compiled and only one click away?????? You know, kind of like your color coated rolodex recipe box with everything categorized by blocks and calorie count.
    Oh yeah, I DID!

  8. paul November 24, 2009 at 9:56 am - Reply

    Jason 7:52 Rx
    Chad 18:06
    Kevin 21:16
    Valerie 23:39
    Brandon D. 14:08 Rx
    Traci 21:31
    Tina 23:20
    Michelle Z. 17:54
    Hilda 24:50
    Dawn 14:39
    Tony A. 13:19 Rx
    L II
    Dusty 455#/245#

  9. paul November 24, 2009 at 11:10 am - Reply

    Anniken 17:51
    Dano 17:56 Rx
    Brad 14:55 Rx

  10. Liza November 24, 2009 at 11:45 am - Reply

    Happy Birthday Jason!

  11. Jon November 24, 2009 at 1:30 pm - Reply

    Happy bday jason!
    Damn lisa and teshina! That ripp cert made you ladies kill it on the backsquat!

  12. paul November 24, 2009 at 4:54 pm - Reply

    Dennis 25:09 Mod.
    Nancy 17:42 Mod.
    Robert 16:35

  13. Phil Steffek November 24, 2009 at 5:02 pm - Reply

    Happy B-Day Jason! Have a good one!

  14. lisab November 24, 2009 at 5:45 pm - Reply

    Jon, those are deadlifts, silly. We did backsquat yesterday so had to improvise today…

  15. paul November 24, 2009 at 6:07 pm - Reply

    Jim A. 17:27
    Halle 19:56
    Brady 18:01
    Chris 16:16
    Jarodd 18:50Rx
    Holly 16:11Rx
    Vandee 17:47
    Steve H. 19:00 (- thrusters)
    Ed A. 16:06
    Jake 15:30Rx
    Luke 21:40Rx

  16. Newman November 24, 2009 at 7:07 pm - Reply


  17. paul November 24, 2009 at 7:34 pm - Reply

    5:00 pm
    Tyler 25:40
    Kristi 25:37

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