Peposa and Monday Turf workout.

Tuesday night cooking - Peposa

This recipe is very famous since it was used when they were building the Duomo in Florence. They raised this meat sauce up to the workers in the scaffolding so they wouldn't lose time. Peposo is a specialty of Impruneta, a town near Florence that's famous for its terracottas. The stew is a fiery exception to the rule that Tuscan cooking is bland, and is also one of the few dishes to have provoked a general strike. According to legend, Brunelleschi tried some while he was scouting tilemakers for the roof of the Duomo. And asked the cook to come to Florence, with a boy agile enough to climb the scaffolding to deliver bowls of stew to the workers building the cathedral (this way they wouldn't loose time climbing down, going elsewhere to buy food, and climbing back up). Brunelleschi's workers went on strike to get their lunch hour back. Had he merely asked the cook to set up a catering stand, the idea would have been a success.

2 lb of beef stew meat

1 small yellow onion

2-3 baby carrots

2-3 garlic cloves

1 celery stalk

2 red peppers

2 T. flour

1 large can of crushed tomatoes

2 1/2 cups of a dry red wine (such as Chianti) - don't skimp.

Olive oil Heat oven to 375

Makes about 6 servings

Chop up vegetables and saute in olive oil for about five minutes. Add vegetables to a large pot/dutch oven, add meat (one could also brown the meat also, but I find this works just as well), salt and pepper, tomatoes, wine and flour (1st mix in about 1/4 C of cold water).Cook for 15 minutes uncovered. Reduce temp to 325 and cover. Cook for about 2 1/2 hours, stirring ocassionally. Sauce should be thick. Uncover if needed.Serve over large slices of toasted Italian bread. Could also be served over large, tubular noodles.

Freeze leftovers.

Monday night workout on the Georgetown Turf. It was very and windy outside. Antother Hour of Power workout. Basically 60 minutes non-stop work.

Warm Up: 2 laps

Box Run: 20X20 box, jog the perimeter, sprint thediagonal. 15 minutes - no rest.

sprints are at 75%- work on burst and cut from jog

2 minute rest

21-15-9 of

burpees

sprint out 20 meters and back 1 time

bodyweight squats

3 minutes rest

80% sprint work. Form sprinting
Rolling Start 3 x 50

Face Down 5 x 35

On Back 5 x 20.

1 minute rest

Baltic Fitness Station: repeat circut 3 times

1 minute of high knees in place

1 minute plank hold (arms up)

1 minute bicycle kicks

30 seconds rest

quick 50 crunches

1 minute rest

quick rotation

1 time through of 100 jump rope

push ups (while Joe did jump rope)

mountain climbers (while Dave did jump rope)

100 jumping pullups on the soccer goal (that sucked) broeken up into 2 sets of 30 and two of 20.