Constantly Varied?    July 7 2011


Deadlift 3-3-3-3-3 reps

The Seven last week, 100s over the weekend, and the Filthy Fifty this week. Whose body needs a rest day? Who is going to TAKE ONE? Post to comments.

Raw Kale Salad

A new favorite!  It’s simple, tasty, and makes for part of a great summer dinner.

1 large or 2 small bunches of kale
1/4 cup fresh lemon juice
1/8 cup extra virgin olive oil
2 tablespoons balsamic vinegar
1/3 cup toasted pine nuts
1/3 cup dried currants
salt and pepper
Take the leafy part of the kale off the stems.  Chop the kale SUPER fine (think like paper shredder thin slices). Add the lemon juice, olive oil, balsamic vinegar, pine nuts, and currants to a bowl.  Toss in the kale and make sure to coat all the leaves with the mixture. Salt and pepper as needed.  Mix this together 1-2 hours before you plan to eat it!
And the best part is that if you have leftovers they’re still fresh for the next day after a night in the fridge…unlike fine leafy salad.

  • lisa

    Ah, the magical raw kale salad! I make a version that has almonds, thinly sliced green onion and granny smith apple, when it’s in season, with a lemony champagne vinegar dressing. It’s amazing how the leaves soften with the acidity of vinegar and lemon juice. A great workday lunch recipe, for sure.

    No rest day for me today, I’m ready to get after some more deadlifts!

  • Mike Oetken

    Great day for a rest day!  Especially since the back has been fried for a while now…time to relax and do some mobility work!

  • Chad Schroeder

    Had to take two days off recovering from the 100s on the 4th – ouch.  Feel great today for Gymnastics and DLs!

  • Chad Schroeder

    Had to take two days off recovering from the 100s on the 4th – ouch.  Feel great today for Gymnastics and DLs!

  • Dave Heal

    Didn’t we do this deadlift workout last week? Was I hallucinating?

  • Tracy Phelps Emmanuel

    just checking in with the Roots crew and to let folks know that our little CF baby came early!!  Paige Alexis Emmanuel was born Sunday, June 26 at 845pm (7lbs, 20in).  

    Looking forward to get back in the shop, but in the meantime, we are enjoying every minute with this little nugget!  See you soon! :)

  • Ali

    Rest day for me!  Super sore!! 

  • Ali

    So cute!!! And haha to Jason’s shirt

  • Wendy

    Yeah – congratulations!

  • Grandpa Mojo

    Awesome pics. Congrats you two! Cute baby!

  • Mike Oetken

    Congrats guys! She’s a cutie!

  • Jamie Dawson

    Properly done, I think rest and recovery days are as important as anything we do. Maybe I haven’t found it on the main site, but I’m surprised how little emphasis is placed on a proper recovery, for many reasons. Among them:  

    – Your body builds muscle during rest, in response to a hard workout, not during a workout. 
    – Being rested and fresh enables you to hit a hard workout even harder, and get more benefit from it.

    Overtraining results in no real growth, and leaves you susceptible to injury.

    So, yeah, rest up! You’ll be stronger for it.

    I’ll get off my soapbox before I start in on the importance of sleep. But it’s in the final (eighth) hour of sleep that you build ‘muscle memory’ for the skills we practice.

  • Jamie Dawson


  • Mary

    Congratulations, Tracy and Jason!!  She’s really cute!!!!  I’m so happy for you!!!