So, so proud of all of you on the 1rm deadlifts yesterday. Overwhelmingly, people did better than they ever had before.  Biggest lift for the gents was Matt Chambers with 485#. For the ladies, I believe  Tranimal's 265# is tops. We're in a period over the next few days of doing some testing, so the workouts will emphasize that. Data points like 1rm deadlift are important ways to track your progress over time both for you and for us. Make sure to log this data in your workout journal.  This data is very important to us because we are not satisfied with your progress unless we can actually verify it. It's easy enough to have you come in, work hard, get sweaty, etc. We want to be sure we are developing each and every one of your athletic potential as best we can.

WOD for 121005

15 minutes to establish a 1RM Weighted Strict Pullup.


Run 1 mile – for time. There is no scaling on this.

Roasted Curried Cauliflower from Nom Nom Paleo - this is an excellent hot, hearty side dish.

Here’s what I assembled (serves 2-3):

  • 1 head of cauliflower, cut into uniform florets
  • A generous glug of avocado oil, melted coconut oil, or ghee
  • 2-4 tablespoons of curry powder
  • Kosher salt
  • Freshly ground black pepper
  • Half a lemon
  • 1/4 cup minced cilantro leaves

Here’s how I made this dish:

After preheating my oven to 450 F and putting the rack in the lower middle of the oven, I threw the florets in a bowl and tossed them with a generous amount of fat (~2 tablespoons), curry powder, salt, and pepper. My favorite curry powder is from Singapore. My co-worker bought some during a recent visit, and he gave me a jar.  I poured the seasoned florets on a foil-lined baking sheet and covered it tightly with another sheet of foil. I put the tray in the oven for 15 minutes and then I removed the top layer of foil. I roasted the cauliflower for 20 more minutes, flipping the florets every 8 minutes or so until they were softened and browned in parts.  After I plated the dish, I finished it by squeezing on the juice of half a lemon and sprinkling on some cilantro.

MobilityWOD episode 43: