CF – 864 Today’s Schedule:
9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.

Day 22 of the “100 Burpee Challenge”

WOD

walking lunge 100 ft.
21 pull ups
21 sit ups
walking lunge 100 ft.
18 pull ups
18 sit ups
walking lunge 100 ft.
15 pull ups
15 sit ups
walking lunge 100 ft.
12 pull ups
12 sit ups
walking lunge 100 ft.
9 pull ups
9 sit ups
walking lunge 100 ft.
6 pull ups
6 sit ups

Help me, O LORD my God; save me in accordance with your love.
Let them know that it is your hand, that you, O LORD, have done it.
They may curse, but you will bless; when they attack they will be put to shame, but your servant will rejoice. My accusers will be clothed with disgrace and wrapped in shame as in a cloak. With my mouth I will greatly extol the LORD; in the great throng I will praise him. For he stands at the right hand of the needy one, to save his life from those who condemn him.
Psalm 109:26-31

Forget the times of your distress, but never forget what they taught you.
– Herbert Gasser, 1888-1963, American Physiologist

From: Steves Paleo Blog
How to make your own paleo meal-in-a-bag
Here’s how you can make your own Paleo Fast-Food 😉
Ingredients for a 4 block “meal”:
4 oz of Free Range Bison turned into jerky (oh ya that’s a Quarter LB of bison!) Dried Bananas ~ 15 gm – WF sells them with nothing added. Go online too.
Dried Cherries ~ 10 gm – no sugar or sulfites.
Dried Mulberries ~ 10 gm – no sugar or sulfites. They are mild, slightly sweet, high in fiber.
Raw Almonds and Pecans ~ 12 gm (Costco baby!)
Gooseberries ~ 5 gm no sugar or sulfites. They are tart, sweet, and VERY expensive. They are also known as golden berries or incan berries. $24/lb at Whole Foods – not kidding.
Cacao Nibs ~ 5 gm no sugar or preservatives. This may be a debatable paleo food but you can eat it raw (in fact this IS raw), and it is 100% natural. Oh ya, maybe i should explain what it IS – this is what’s used to make chocolate. They’re broken up cacao “beans” – but BTW, they are technically seeds. I’ve been adding it to cookies and meats (believe it or not) It’s kind of a nutty chocolate taste and is more dense in antioxidants than any other food – blueberries, acai berries, pomegranate – U name it.
Where do ya get this stuff? Get together with your buddies, sisters, whatever, and order top-round bison from www.BuffaloGal.com There’s lots of recipes for jerky. Replace the sugars with agave and maple syrup, replace the soy sauce with sea salt – about 1-2 tsp per lb of meat, and ramp the spices up a bit to account for the fact that the soy is gone. You can make it in the oven, lots of internet tips on that, or buy a cheapo dehydrator for ~$60.00. You’ll have to pool your resources on the other ingredients too but a good one-stop shop is www.nutsonline.com. Bounce around the net for a bit and you’ll find everything you need. The vacuum sealer is the bummer. The good commercial ones are expensive. But, you can go to Costco and buy the home ones. They work pretty good but you have to fight your way into the bag – no challenge for a caveman though right? Good Luck! Steve

CrossFit – It’s a way of LIFE!

What are you using for an excuse? Conquer your weakness!

We are looking forward to a great week…see you Monday.
Be prepared to work hard and to be strong!

Try to put the needs of someone else ahead of your own today.

Janice and Jay