Saturday, November 19, 2011

11/19/11 - Testing

In 20 min determine your 1RM Dead Lift 505#, called it there. Weight was moving slow today.
Vid of Big Shep pulling 535#!

rest 5 min

In 60 min determine max meters on rower
(score as weight lifted for max in lbs + total meters rowed)
Mental challenge. Just picked a goal of around 15k and tried to stick to it. 2:00/500m. Was a little off and didn't pick up the pace in time to make 15k. Didn't start speeding up until 3:00 remaining. Very boring, but ended quickly.

Made some sushi with friends last night. Experimented with some semi-"paleo" recipes. Brown rice isn't favorable but damn it's good. We made our own spicy mayonnaise which was really good!!
Good time with good friends.

"The Daizabu-roll"
Brown Rice
Spicy Paleo Mayo

As you have therefore received Christ Jesus the Lord, so walk in Him, rooted and built up in Him and established in the faith,, as you have been taught, abounding in it with thanksgiving.
-Colossians 2:6


  1. Koby,

    I've made the mayo a few times but only the spicy this once. Stuff is freakin' good. I had a bunch leftover from the sushi, so I've been using it as a vegetable dip. Good source of fat.

    Paleo Mayo:
    2 eggs
    2 cups olive oil (use regular, if you use extra virgin the taste is really strong and you have to add more apple cider vinegar)
    2 tablespoons apple cider vinegar
    1 teaspoon yellow mustard
    1 teaspoon sea salt
    1/3 teaspoon cayenne pepper

    In a blender, add the eggs, vinegar, and mustard and blend together well – leave the blender running and slowly slowly slowly drop by drop or very slow drizzle add the olive oil. BE PATIENT!! Do not dump all the oil in quickly and give up!! When the mixture begins to emulsify or thicken, only then can you be a bit faster about pouring in the olive oil but still take your time. Turn the blender off once all the olive oil is in and the mayonnaise is thickened to your desired consistency. Add the salt and cayenne pepper and mix well or blend again for another few seconds.

    Spicy Mayo
    1 cup Paleo Mayo
    3-6 tbsp sriracha hot chili sauce (really depends on how hot you want it)
    1-2 tsp sesame oil
    Whisk the ingredients together until well blended.