Asparagus and Potato Omelette

1 red onion, peeled and thinly sliced
12-15 asparagus spears
3-4 medium potatoes, cooked and sliced
4 eggs
1/4 cup milk
1/2 cup grated Cheddar style cheese
1/2 cup chopped fresh parsley

1. Heat a dash of oil in a 25cm frying pan.
   Pan-fry the onion for 8-10 minutes until softened and well cooked.
2. While the onion fries, boil the asparagus for 4-5 minutes until firm to the bite but still vibrant green. Drain and cut in half.
3. Layer the sliced potato with the onion in the pan and top with the asparagus pieces. Whisk together the eggs and milk and pour over the vegetables. Sprinkle over the cheese and parsley.
4. Cook on a low heat for 7-8 minutes or until the egg is almost cooked through. Brown the top under a hot grill. Allow to cool a little before cutting into wedges to serve with green salad.

Use cream instead of milk and grated Parmesian instead of Cheddar.

I forgot.

I was just reminded that I met the (in)famous Jojo Carmody  quite some time ago, when she was just a CrossFit Newbie.

I'm embarrassed that I don't remember judging for her: a lot of that day was blur of stress and dehydration.
Very pleased that I knew her back then.

Man that shirt is really obvious amongst a crowd of CF T-Shirts.

Like Cindy, but with a flabby ex-skinny guy doing it

And with less work done


Walk 0.4 whatever treadmill uses
Row 1km

Leg and arm swings
External rotator band series - red and thin purple bands

60ish banded good mornings, red band

2 Rounds
10 x air squats - 12" box
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

AMRAP 12
6 x 80kg Deadlifts
9 x 15kg Front squat
12 x 15kg Press

Not box squats

Walk 0.4 whatever treadmill uses

Row 500m

Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
10 x air squats - 12" box - red band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

4RNFT
10 x 30kg back squats
10 x 12kg dumbbell press

50 banded good mornings, red band

Squats

Row 1km
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
12 x banded air squats - 12" box - red band
15 banded good mornings, thick purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg Not feeling good
5 x 50kg x 4
Convinced I have the weakest hips known to mankid

Friday Playday

A bunch of Rounds NFT

20kg walking good mornings
10 x 20kg bent over rows
10 push-ups. Down full, up girly

Pressy Brandon

10RNFT
10 x 60kg Dedalift
10 x 15kg press

Cooldown
Row 1km - slowly

Box squats

Row 1km
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands


3 Rounds
12 x banded air squats - 12" box - red band
15 banded good mornings, thick purple band
10 ring rows
10 Girly push-ups
10 Abmat frog sit-ups

Box squats - 12" box + 20kg bumper
10 x 20kg
5 x 40kg Not feeling good
5 x 45kg OK, but not great
5 x 47.5kg x 4 Came together on the night.
Slightly narrower stance worked well.

Deadlifts and presses, normal style (ie light and poor form)

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - red band
External rotator band series - red and thin purple bands

3 Rounds
10 x banded air squats - 12" box - red band last round
10 ring rows
12 banded good mornings, thick purple band
12 Girly push-ups
12 Abmat frog sit-ups

4RNFT
5 x 100kg deadlifts
10 x 15kg behind the neck press