Weekend workout

SUNDAY MORNING CROSSFIT CLASS AT BALANCE
Super Jeremy Plus" warmup. 21-15-9 of PVC OHS and Burpees, with 2 lengths of bearcrawl, 2 sprints, one crabwalk, and one length of walking lunges.

After the "warmup", we went into team tabata circuits.
4 rounds at each station of DB thrusters, pushups and Mountain climbers.
4 rounds at each station of KB Swings, Situps and superman.
Finally, everyone did 4 rounds of bottom to bottom tabata squats.

SUNDAY EVENING COOKING FOR THE WEEK

Spanish White Beans with Vinaigrette Sauce

Amount to serve 4
1 cup dried white beans1 red or green pepper ( I used a mix of both)
1/2 medium size onion
6 tbsp red wine vinegar
Salt
Olive oil
Soak the beans in cold water overnight.

Drain and bring to a boil in 2 liters (7 cups) of water cook at low heat, until they are tender. Drain well and mix with the vinaigrette sauce which is prepared separately.


Vinaigrette Sauce: Mince the onion and the pepper. With a wooden spoon mix both vegetables with the olive oil, the vinegar and the salt. I added in an extra half of a roasted red pepper and a slash of red wine. a dash of black pepper to taste.


SATURDAY WORKOUT

500 meters on the rowing machine at level 5
1 minute 40.06 seconds

1 pull up the first minute
2 the second minute
3 the third

I made it to 9. will benchmark that workout .

3 x 90 seconds plank hold

stretching and forearm stand


Saturday night: company party at the Air and Space museum. Thankfully, I only gave out a few unwanted maulings to female coworkers.


FRIDAY:
NO WORKOUT

Friday night. Birthday party for an old roommate at some turkish tapas bar on U St.














I took the photo in Madrid last summer.