Monday August 16, 2010

CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Post your time to CrossFit864 Facebook – Do you post all of your times? Are you as quick to post the ones where you stink and are dead last or only the ones that you are proud of? That’s the question for the day and you can respond on the Facebook page.

WOD For Time

5 rounds of:
400 meter run
40 sit-ups
40 step walking lunge

3.2.1. GO!

Hydrate – Stretch – Refuel

“If we live, we live to the Lord; and if we die, we die to the Lord. So, whether we live or die, we belong to the Lord.”
– Romans 14:8

“Nobody can make you feel inferior without your consent.”
-Eleanor Roosevelt

Heres a great looking Summer recipe that I ran across.

Some meals are just meant to be eaten underneath a bright blue sky with the hot summer sun shining down, and in our opinion, Shrimp “Grok-amole” is one of them. Cold, plump shrimp doused liberally in lime juice and tossed with juicy red tomatoes, crunchy orange pepper, spicy jalapeño and as many avocados as you can fit in the bowl is our idea of good summer eating. Shrimp “Grok-amole” salad is refreshing, nutritious and (this might be the best part) you don’t have to turn on an oven, stove or grill to make it. Just get out your knife and start chopping.

It’s hard to say what the real star of this salad is: the shrimp or the avocados. The recipe calls for three or four avocados diced up, so you’re sure to get a creamy taste of avocado with every bite. As with most recipes that call for avocado, you’ll have to plan a few days in advance since avocados are usually sold far from ripe. This is because avocados are a fruit that don’t ripen until picked from the tree. A refrigerated truck or over-air-conditioned grocery store won’t help matters either; avocados ripen best between 60-75 degrees. A few days on your kitchen counter will do the trick and putting them in a paper bag with a banana might speed up the process (bananas emit ethylene, a gas that encourages fruit to ripen faster.)

The avocado in Shrimp “Grok-amole” is complemented by two colorful sidekicks (orange pepper and red tomato), that add flavor and give this salad a bright and cheerful summer look. As a matter of fact, there is so much flavor in this salad that it doesn’t require a formal dressing. Lots of lime juice and a drizzle of olive oil is all you need. Then grab a fork, head outside and dig in.

Serves 3-4

Ingredients:
1 pound cooked and peeled shrimp
3-4 ripe avocados, peeled and chopped into 1/2″ chunks
3-4 ripe red tomatoes, chopped
2-3 green onions, finely chopped
1 large orange or yellow pepper, chopped
1 jalapeño pepper, seeded and finely chopped
3-4 cloves of garlic, finely chopped
Juice of 1-2 limes
Olive oil
A handful of fresh cilantro leaves, chopped
Salt and pepper
Optional: a sprinkle of powdered chipotle pepper optional

Instructions:

Put all vegetables and shrimp in large bowl. Drizzle lime juice and a little olive oil on top, sprinkle with cilantro and salt and pepper to taste, mix and enjoy.

6:00p.m. – New strength cycle begins with Back Squats 5-5-5-5-5 (no box this cycle) Full Range of Motion (depth)

We had a really great week and enjoyed a lot of quality family time together and kept the boys pretty busy on their last week of Summer break. We know that you guys worked really hard last week and had a good time (Big Ooh-Rah) to Mike. We appreciate the calls, emails and text messages, etc keeping us up to date while away…we missed you guys! Looking forward to a great new week of CrossFitting…. 864 style – Hard.Fast.Brutal

Encourage someone today with a kind, positive word. Who knows – you might be the one in need of encouragement tomorrow.

BE STRONG!
Jay and Janice

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