Monday, March 2, 2009

Monday, March 2, 2009

John Main, master coach—pastry chef? John created the confection pictured below this weekend from scratch, his recipe. It’s a Cannoli Cake, comprised of four layers of orange liqueur-laced sponge cake, each separated by a sweet, cannoli cheese filling. The cake is topped with vanilla cream frosting and chocolate garnish. He wouldn’t give up the recipe, but apparently you can find a decent approximation here. It was delicious. And no, it isn’t Paleo friendly.

Melody got creative this weekend, too. She wrote a lab report on oxidation-reduction reactions and the interconversion of some terpenes, but the picture we took of that didn’t turn out so well.

Why are we showing you this? To implore you (and remind ourselves) to find time to do the things you really enjoy, as often as possible. We’re not all work and exercise, and you shouldn’t be either.
front squat (max attempt)


  1. capitalpressure | March 2, 2009 at 12:23 am

    It looks tasty John. Jeff W.

  2. mikeheartsdeadlift | March 2, 2009 at 8:53 am

    me too – got stuck this morning coming back from philly

  3. naustriaco | March 2, 2009 at 1:20 pm


    looks tasty…i was under the impression cakes and sweets held too much sugar for us? Cause I’m feel’n a cheeze cake right about now and I’m fighting it…


  4. coach | March 2, 2009 at 3:17 pm

    Roselena R.: 125-130x-130x-125x-125x-lbs.
    Borja G.: 135x-135-140-145-145-lbs.
    Tamra F.: 115-125x-125-125x-125x-lbs.
    Kris C.: 105-115x-115x-105-105-lbs.
    Neil A.: 185-195x-195x-185-185x-lbs.
    Melody: 165-170-170-175x-175x-lbs.
    Joe P.: 195-215-225x-225x-205x-185-lbs.
    Jen M.: 95-105x-105x-95-95-lbs.
    Cari D.: 115-115x-115-115-115-lbs.
    Wanda K.: 85-90-95x-90x-85-lbs.
    Kim H.: 135-135x-135x-125-125x-lbs.
    Rebekka E.: 95-105-105x-105-105-lbs.

  5. coach | March 2, 2009 at 3:26 pm

    That cake was so delicious that it is now gone. To answer your question, Neil, it is perfectly OK to have a cheat meal–in fact, we advocate three per week. Good food–food that is prepared with the finest ingredients and lots of care–is an important part of the human condition.

    However, it is NOT OK to make every meal, or the majority of meals, cheat meals, because frequent intake of excess carbohydrate will result in hyperinsulinemia. It is better to have a single spike in insulin every couple of days (from a cheat meal) than to have chronically elevated insulin levels (from daily poor eating choices).


  6. capitalpressure | March 2, 2009 at 4:32 pm

    130 for 3
    135 for 3
    145 for 3
    155 for 3
    165 for3

    Jeff W.

  7. coach | March 2, 2009 at 6:00 pm


    I’ll tell you what–you beat everyone in the 730a group on Wednesday and I’ll make you a cheesecake. That, or as soon as you throw down a three minute “Fran.” Maybe we’ll give her another run soon and find out.


  8. globaldeb | March 2, 2009 at 5:39 pm

    Mmmm…cassata cake! Well, didn’t get to the front squats, but I did a whole hell of a lot of “real” shoveling (no virtual necessary today)! That’s gotta count for something, right?

  9. mikeheartsdeadlift | March 2, 2009 at 8:22 pm

    warmup: 15 body squats, 135 x 5
    1. 185 x 3
    2. 195 x 3
    3. 205 x 3
    4. 210 x 3 (perhaps not deep enough)
    5. 210 x 3

  10. demonbowler | March 2, 2009 at 9:54 pm

    I missed the snow. I have to be in San Diego for 10 days for strike training. I found a Cross-Fit affiliate with John’s help (there are quite a few in San Diego; I chose “Cross-Fit Invictus”) and today I trained for an hour in the evening after my classes were done – started with a Tabita row, some pretty extensive stretching and loosening, some remedial squat instruction, some pull-ups and then Helen – 11:21 (400 m run, 21 kettlebell swings, 12 pull-ups – 3 rounds for time – I did a 16 kg/35lb kettlebell). It’s pretty cool to have an entire dedicated facility to cross-fit, with real music (Clash, Dropkick Murphys, etc.) open, clean, you run the 400 m around the block in downtown San Diego over near the harbour and Little Italy. There was an evening class going on while I was training and they handled about 24 people easily. I might have to find a jump rope and try to do tomorrow’s WOD by the bay. Ted

  11. jjeremias | March 4, 2009 at 11:02 pm

    85, 95, 105, 115, 120 🙂

    Jenn J


Leave a reply

Your email address will not be published. Required fields are marked *