Posted by Matt
Workout of the Day:
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05. Post time to comments.
“Recipe of the Day”
Spaghetti (Squash) and Meat Sauce
Ingredients:
1lb ground beef
1 large spaghetti squash
1 yellow onion (chopped)
3 cups chopped spinach
2 TB olive oil
1 jar of organic pasta sauce
3 large cloves of garlic (crushed)
2 tsp pepper
Scrub the squash well. Though you’ll only be eating the flesh, you don’t want any grime making its way into your dish. Preheat the oven to 375 degrees. Split the squash and remove the seeds and ‘guts’ with a spoon. Place it in a baking dish and leave it in the oven for about 30-35 minutes. Check for tenderness.
While the squash is cooking, start frying up the ground beef on the stove top in a large skillet or frying pan. Cook until all pink is gone and then add onions, garlic, olive oil, and pepper. Continue cooking for about 10 minutes. Then add spinach and cook for another 5 minutes or so. Add pasta sauce and continue cooking for another 10 minutes or so. The longer it cooks, the better it will taste.
When the squash is done baking remove from the oven and scrape the flesh of the squash with a fork; you should get orange spaghetti-like strands. Then scrape strands with a spoon into a bowl. Serve the meat sauce over spaghetti squash and enjoy!
August 24th, 2010 at 8:45 am
16:09
Did the first round with rope climbs, but had to sub with pull-ups because of rope burns on my shin. Note to self: wear long socks on rope climb days!
August 24th, 2010 at 8:47 am
15:30 – sub’d ring dips with red band and did pullups instead of rope climbs.
August 24th, 2010 at 8:57 am
19:35 Rx
2:20 slower than last time. Rope climbs were faster but I was doing singles for the dips since my arms were thrashed from yesterday.
August 24th, 2010 at 10:09 am
33:08
first round rope climb – had to finally try it; pullups for rounds 2 & 3; purple band ring dips.
August 24th, 2010 at 11:07 am
Nice to be back:)
8:14 with one armed subs: ring rows and dips
August 24th, 2010 at 7:48 pm
27:41 2/3 rx – did rope climbs, squats and 1 round ring dips no band, 2 rounds purple band.
August 24th, 2010 at 9:20 pm
23:51
Sub pull ups for rope climbs.
Rest Rx. Ring dips were hard, 1 at a time.