Crossfit and CSAs

This weekend we got our first spring CSA (or Community-Supported Agriculture) through Maryland Table.  Since it’s the first week of available produce, it was a fairly small share and the manager gave us some eggs to make up for the small quantity.  As we get closer to summer, the shares should have more variety and quantity because more crops will have become ripe and in season.

I love this way of supporting small, local farmers and especially because it forces me to try produce that I normally wouldn’t pick up at the super market!  Do any of you guys subscribe to a CSA or use farmer’s markets??  I especially miss the Charlotte Tailgate Farmer’s Market, but Annapolis has been increasing their local produce availability lately!

Here’s a little peek at some of the fabulous things we got!

carrots! yum...half eaten 🙂

Watermelon radishes!Slicing the Watermelon radish

Purple, orange carrots and Jerusalem artichokes (aka Sunchokes)

Everything was SO delicious, and I ended up roasting the carrots and Jerusalem artichokes with some chickpeas and rosemary and put them over the Mixed Baby Greens we received in the share as well!  Topped with some TJ’s Parmesean Ranch Dressing…mmm!

Roasted Veggies and Chickpeas

Complete Salad!

WORKOUT

Crossfit was a killer!  Here was yesterday’s workout:

Warmup:

  • 800m Row on Rowing Machine
  • 3 rounds of: 21 Situps, 21 pushups
Skill workout:
  • 200m Sprint Run x 3
Main Set:

“Nate”
AMRAP 20 min. (As Many Rounds As Possible in 20 mins.!)
  • 2 Muscle Ups (see video) or Tricep Dips (or assisted progression)….I did tricep dips on parallel bars. Don’t quite have the muscle ups yet!
  • 4 Handstand Pushups (or progression)…I did 30″ decline pushups
  • 8 Kettle Bell swings
Cooldown – Foam Rolling and Stretching (or lay on the floor in pain like Ash and I did :)…then foamroll and stretch)
Here’s the video of how to properly perform a “Muscle Up”:
This workout was craziness!!  If you’re wondering what the progression thing is all about, here’s the deal.  Crossfit sets workouts for the day and writes them “as prescribed”.  This is the hardest version of the workout you can do.  From there, you take each exercise and “scale it down” to your ability.  For instance, if you can’t do a full pullup yet, you can add a resistance band and do an assisted pullup.  If you can’t do a handstand pushup yet, you can do an assisted handstand pushup with bands, a “pike” pushup with your feet on a box, or a decline pushup, or a regular pushup….each of these is progressively easier.  That way, you can do the workout, but it is modified to your abilities and you can work up to what is “prescribed”.  This is a great way to  challenge yourself but still listen to your body and your abilities.
Happy Hump Day!
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