BASICS Ogden

WOD (1/28/10):

Today marks the end of our training cycle for the Tuesday/Thursday six pm group. We will retest to see the improvements and then do a quick workout. Next week marks the beginning of the cycling specific workouts. We will still have the regular 6 pm class running in conjunction tot he cycling class.

Testing for the cycling program will be a 20 minute time trial to determine Functional Threshold Power (FTP). This test will produce an average 20 minute wattage which we can also convert to wattage per kilogram body weight. It is important for anyone participating in the cycling program to find their FTP before next Tuesday.

“500 Stick”

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Recipe: Smoky Black Bean Burrito from Core Performance

Ingredients:

• 4 tortillas, (9-10″)
• 15 grape tomatoes
• 2 tbsp fresh lime juice
• 1/4 cup chopped cilantro
• 2 tbsp extra virgin olive oil
• 1/4 cup raw pepitas
• 1 chipotle pepper
• 1 tsp adobo sauce
• 3/4 tsp ground cumin
• 1 can black beans (19 oz)
• 1/2 cup sharp cheddar, grated
• 1 1/2 cups baby spinach
• 1/4-1/2 cup lite sour cream
• Kosher salt

Preparation:

1. Preheat oven to 250 degrees.
2. Wrap the tortillas in aluminum foil and warm in the oven.
3. Slice 14 grape tomatoes into quarters, lengthwise.
4. Remove seeds and mince 1 teaspoon of chipotle pepper.
5. Drain and rinse 19 ounce can of black beans.
6. Grate 1/2 cup of sharp cheddar cheese.
7. In a small bowl, toss the 14 quarted grape tomatoes, 1 tablespoon of the lime juice, 1 ½ tablespoons chopped cilantro and a generous pinch of salt.
8. Set aside.
9. Toast 1/4 cup raw pepitas (over the stove, with 1 tablespoon of the extra-virgin olive oil) until they begin to brown.
10. Remove from heat.
11. Return the pan to medium heat and add the remaining tablespoon of oil.
12. Add 1 teaspoon minced chipotle, 1 teaspoon adobo sauce, and 3/4 teaspoon of ground cumin.
13. Stir to blend into oil.
14. Add 19 ounces of drained and rinsed black beans and 2 tablespoons of water to the pan, stirring to blend.
15. Simmer until warmed through, (about 2 minutes.)
16. Reduce heat to low, stir in 1/2 cup grated sharp cheddar cheese and remaining cilantro and 1 tablespoon of lime juice.
17. Season to taste with salt.
18. Working with one tortilla at a time, spread about ¼ of the black beans along the bottom third of the tortilla.
19. Top with ¼ of the spinach, and ¼ of the tomatoes and pepitas.
20. Add a little lime juice and sour cream to the top, if you like.
21. Fold the bottom edge over the filling, fold in the sides and roll up the burrito.

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The Paleolithic Solution – Episode 12

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Exercise: In Women, Training for a Sharper Mind

Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

Older women are generally less likely than others to do strength training, even though it can promote bone health and counteract muscle loss, said Teresa Liu-Ambrose, a researcher at the Center for Hip Health and Mobility at Vancouver General Hospital and the lead author of the paper.