Broccoli with Cream Sauce
Time: 5 minutes for sauce, 15 minutes total
This is quick and easy. It will taste somewhat like the
cheese sauce typically served with broccoli.
• 6-8 cups broccoli florets
• 2 Tbs Dijon mustard
• 2 Tbs olive oil (preferable) or canola mayonnaise
• 2 Tbs coconut milk
• 1 tsp thyme
• 1 tsp onion powder
Steam the broccoli, or cook in a pressure cooker to
save time.
Warm all of the sauce ingredients in a small saucepan,
mixing well. Spread the sauce over the broccoli
before serving.
Zone info: 2 servings at 3 carb blocks, 6.5 fat blocks.
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12 comments:
A1 Squat,10,10,10,10
LOADS: 145, 175, 205, 225
A2 Ring chin-ups AMRAP X 4 sets
Reps 7,6,6,6
+
Side bridge lifts - 14" box AMRAP X 3 sets
Reps: 20, 20, 20, 20, 20, 20
+ Side bridge AMSAP X 2 sets
Times 1:20, 1:24, 1:27, 1:31
WOD:For Time
Row 500m
50 Squats
35 Kneeling Push ups
100 high knee jump ropes
25 Box Jumps 14"
50 Walking Lunges
Row 500m
Time: 17.34
Good work Allison....
3 rounds 1 minute exercise 1 minutes rest
amrap press (45)1. 6 2. 7 3. 5
amrap squat to ball 1. 29 2. 26 3. 24
amrap unanchored sit ups 1. 25 2. 19 3. 24
amrap jump rope 1. 66 2. 69 3. 104
the last round is thanks to arti for the push.
it feels good to be back not that i have caught my breathe i can say this.
good job Mom and Arti!!
WOD
15 neg push ups lower in 3-5 secs.
30 secs on / 30 secs off x 4 sets kneeling pushups - 22/13/9/8
20 R leg forward lunge/20 L leg forward lunge x 3 sets 10 lbs/hand.
Good workout. Great work Arti and Allison.
March 26
WOD
A1: Bench Press 4-6 x 5sets
115/125/130(4)/135(3)/140(2)
A2: Side Lying Powell Raise 7-10/arm x 4sets
10,10/8,5/8,8/7,5 - all 25#
+
AMR in 10min - dbl unders
Reps: 367
mental midget today. spend probably 1min trying to get a rhythm with the rope. Brain couldn't get it!! argh!!
Focused on technique with rest of workout. Shoulder blades etc.
out
Tifs Wed-Saturday workouts. Assesment on Tuesday and not happy with results, but I need to let go stress. Did a lot of form on lifts which was good. A bit store Wed.
WOD Wed
AMR in 20 minutes= 6.25 did 7.5 last round, but wasn't doing all excercise right.
10 walking lunges 25lbs p/h
10 press with 45lb bar
10 push jerk with 45 lb bar
10 pushup burpees.
I was dead after this workout.
Thursday WOD
Hanging Power Snatch, 3,3,3,3,3,3,120 second rest. loads 65, 75, 75, 80, 80, 80 lbs
+
Hang power clean, 3,3,3,3,3 120 second rests.
Loads 80, 90, 95, 100, 100, 105 this last one was tough.
+
AMRAP KBS in 3 minutes- 16 kg= 84
Thanks Lisa for working out with me and keeping me going on KBS.
Saturday WOD- Legs tired after driving up and back to Edmonton yesterday and my Thursday workout.
For time: 8:48 and last time was 8:56 so felt better about that.
100 squats
500 meter row
50 DB Thrusters- 20lbs per hand.
The last 12 Thrusters were very had. My legs were dead. Could have been better. Thanks Todd for talking to me even if I wanted to hurt you. HEHE Just jokes.
Tif out.
March 27
WOD
Power Clean 5reps x 5sets
135/145/155/155(3)/160(0.5)
+
Hang Squat Clean 3reps x 4sets
135-felt a good pain when got to the transition to shoulders. pain was in lower back. Did not continue.
+
HSPU AMRAP x 5 sets
4/4/3/2/2
out
Friday March 26
1 mile run
100 Push-ups
100 Sit-ups
Saturday March 27
20 Hanging Cleans 95lbs
20 KBS 45lbs
100m running sprint
50 Push0ups
100m running sprint
50 Sit-ups
100m running sprint
10 Hanging Cleans 95lbs
10 KBS 45lbs.
March 28
200m running sprint
100 push-ups
200m running sprint
100 horizontial lat pull ups
200m sprint
2 X 50m hill sprints under resistances
Monday March 29
Back Squat for a tough 3 reps - 315lbs
For time:
30 Back Squat @ bodyweight - 200lbs
Row 1000m
Time: 5:55
March 29
Row 2 km
time 8:04
Monday March 29, 2010
For time:
50 DB step-ups - 20"box 15 lbs/hand
1000 m row (4)
250 jump rope
My time was 13 mins.
march 29 BOOOOO!!!! not a fan
row 10 minutes 60sec easy pace/ 60sec hard pace
(tried really hard to do that but decided to just go at a good pace and not rest)
avg 2.32 1991m
push up burpees amrap in 20sec 6sets rest 120 between
1. 4 2. 4.5 3. 3 4. 4 5. 3.5 6. 4.5
row 10 minutes 60sec easy pace/ 60sec hard pace
(again i really just focused on not stopping and finishing)
avg 2.39.8avg 1896m
thanks to gino, mom, todd and arti i'm pleased even with the second row.
i don't know if i'll be alive tomorrow to do the group workout.
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