One of the things I'm most grateful for about the CFCC BCCC is that it won't interfere with my favorite night of the week:
PhillyGuy and I are fortunate enough to have steak night about once a week, though some weeks it doesn't play out. It's pretty much replaced our previous tradition of a weekly (pricey and indulgent) meal out. True story? PhillyGuy's steak is just as good - if not better - than the steaks we used to shell out for at places like Butcher & Singer (which is still my favorite steakhouse in the city, I think), AND it's about 1/5 of the cost, AND I get to eat it in my sweatpants. Win.
PhillyGuy is in charge of the grill. I'm pretty sure I've only used the grill like...three or four times since we got it. It was life changing, though - no matter what anyone tells you, a George Foreman, while it has its place, is NOT the same.
Cosmo constantly supervises. (And also, LOOK AT THAT FAT BUTT. It's amazing...he was so emaciated when we got him, and now he's my little tank. Or sausage. Whatever.)
We get our ribeyes at Costco. Sometimes we change it up and get strips, but usually, it's ribeyes. They're USDA Prime and they're about $15/lb, anywhere from $50-70 for a pack of four. They're a couple bucks more per pound than the USDA Choice ribeyes there, but it's worth the investment. Not cheap, but they are substantially better than any other steak I've picked up anywhere, including much pricier grassfed ribeyes/delmonicos from Whole Food and DiBruno's. I'm not sure what it is.
So while he grills his steak (and sears mine - baby, I like it raw) (ugh sorry), I'm in charge of this.
The veggie varies between brussels sprouts, broccoli and green beans, but I always roast them with salt, pepper and olive oil. The sweet potatoes get a bath in olive oil, chili powder, paprika, cinnamon and cayenne pepper, and then dusted with kosher salt when they come out of the oven.
The only thing I need to eliminate with the BCCC is the beer. And that's not a big deal to me - I really don't drink much, maybe a glass or two of wine or a beer once or twice a month. In fact, PhillyGuy and I SPLIT these two beers on this particular steak night a few weeks ago. I love me an ice cold dirty martini with my steak when we're out, but I never bother with that at home.
So, yes. It's Friday and it's steak night in the PhillyGirlRuns household. And here is a quick recap of this week's workouts (kind of meh - it's been a busy week, I have a shoulder injury and I haven't had a ton of time to get to CFCC):
Saturday, 10/1: Before I got my bake on, I got my partner workout on. In teams of three, 20 minute AMRAP of 15 front squats (135/95) and 75 double-unders. My team went with 65lbs for the front squats - they were easy for me but I think RX'ed would have been REAL tough. The double unders were the suck factor, at least for me, though I was able to complete 10 or 15 at a time by connecting them with singles. We completed 4 rounds + 3 front squats...outside in the middle of 13th street.
(Picture credit to Kimberly, heisted from CFCC's blog. I'm in the unflattering squat in the pink.)
Wednesday: Sandbag shoulder turkish getups. 30-40-60-70-80 (right side only, ran out of time). Metcon: 8 minute AMRAP, 8 single-arm overhead squats strong side, 8 SAOHS weak side, 8 jumping goblet squats (1.5pood/1pood). I hurt (NOT tore, thank goodness) my left rotator cuff last week doing knees-to-elbows, so I didn't add weight on my left arm - instead I did squats with a 40lb sandbag over that shoulder for that side. Otherwise RX'ed at 1pood/16kg/35lbs - it was tough but felt good, and I am very glad I did the 16kg instead of 12kg. 4 rounds even.
Thursday: sumo deadlifts, peak of 1. I do not like sumo deadlifts - I always feel awkward, AND the bar scrapes up the top of my knees due to the wide stance (wah, wah, wah). Nonetheless - 115-155-175-205-225-235 (fail)-235 (ugly but up). My form on the last lift was horrendous - I was somewhat surprised to find the bar off of the ground, so the rest of me was like - LOL WUT - and there was a lot of side-to-side shifting. That would be a 5lb PR - WOOT. 15lbs left to get to my 2011 goal. Metcon: 5 rounds for time, 10 russian kettlebell swings (2pood/1.5pood), 20 double unders. My DU's have improved significantly in the last two weeks, and I'm now stringing 5-6 together unbroken pretty consistently, without the need to do singles in between. This was still the suck factor in this workout, though. 6:40 as RX'ed.
happy weekend all! And happy first-week-through-the CFCC BCCC. I feel good.
Soooo that's it this week.