CrossFit 864 – Today’s Schedule: 5:15a.m./9:00a.m.

Strength

Shoulder Press – 5,5,5,5,5
Push Press – 3,3,3,3,3

Stretch/Hydrate

Skill work – target a weak area.

“Humble yourselves before the Lord, and he will lift you up.”
– James 4:10

“Humility is to make a right estimate of one’s self.”
-Charles H. Spurgeon
 
Humility is not thinking less of yourself, it’s thinking of yourself less.
-Rick Warren

There were a lot of great efforts on “Diane” today! Everyone seemed to do well on the deadlifts but the handstand push-ups were a killer and really slowed your overall wod time. This is a good exercise that you can work on when you get to the gym early or when you have a little time to hang around after the main wod. I see some of you working on handstand holds and this is a great way to build your strength and get used to being in the handstand position long enough to complete the amount of reps needed. Good job!

How is your Paleo going?

Paleo Curried Pork Chops with Oranges

Recipe:
4 pork chops, trimmed of all visible fat and pounded slightly
1 T olive oil
1/2 Cup Chicken broth (low sodium)
1-2 tsp. orange zest
2 T agave nectar
black pepper
garlic powder
1/2 tsp. curry powder
1 large orange, peeled, and each slice cut in half
2 tsp arrowroot powder
1 T cold water
2 T fresh parsley or chives, chopped
16 oz spinach greens
2 cloves garlic, minced

Trim pork chops, and season with garlic powder and black pepper. In a skillet, with olive oil, over medium heat, brown pork chops on both sides. When pork chops are nicely browned, transfer them to a baking dish. In the same skillet, quickly deglaze the pan with chicken broth. Add orange zest and curry powder. Pour sauce over pork chops, cover with foil, and bake for about 30-40 minutes at 350 degrees. About 5 minutes before pork chops are done, saute spinach in olive oil and garlic. When pork chops are done, remove them to a plate. Pour the remaining liquid from the baking dish, back into a skillet. Mix arrowroot powder with cold water and slowly whisk into the skillet to make a sauce. Bring to a low boil, when mixture starts to thicken, add oranges. Reduce heat and add parsley. Place pork chops on a bed of sauteed spinach and pour orange sauce over the top!

There is no room for weakness and failure is NOT an option!

Have a great day.
BE STRONG! 2010
Janice and Jay