Monday, September 21, 2009

CF864 – Monday, September 21, 2009

Warm-up on white board

WOD

Shoulder Press 5-5-5-5-5

Push Press 3-3-3-3-3

Push as hard and heavy as you can go today!

Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil’s schemes.
Ephesians 6:10-11

“Every day you have to test yourself. If you don’t, it’s a wasted day.”
-Terry Butts, Marine Corps Male Athlete of the Year

Dont forget the “100 Burpee Challenge” starts today!
This is done strictly on the honor system. Grab a partner to help you work through the challenge. You can come to the gym a little early and do them together. If you drop out of the challenge before you reach 100 burpees just let us know so that we can mark your name off the board. On the 100th day we will do them together at the gym as our wod. Sound like fun? Yeah baby! You can still get on the board for day one. If you want to buy in after it starts then do the number of days (burpees) that you missed up to that point and join in.

Congrats to Clay Babb and his wife on the birth of Brooklynn Elizabeth born Friday. 7lbs. 15oz. We know that Clay is a proud dad and mom and baby are doing fine.

Paleo Recipe

Quick Paleo Pankcakes
The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.
Time: 10 minutes
• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! – cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them! Once you’ve cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.
Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks

Note – The only requirements on the pancakes are….If you make these you have to bring us a couple to the gym! Ha-ha.

CrossFit Quotes:

“The cost of regular extended aerobic training is decreased speed, power, and strength.”
-Coach Greg Glassman

“You can cry, Just don’t act like a baby”

Tabata Squats – When Fran just isn’t enough

Blood is replaceable. Sweat is expected. Tears are optional

Make sure that you check gunny’s blog from Sunday

Looking forward to another great week of CrossFit with all of you.
A little stronger and a little faster!
3-2-1-Go!
Jay and Janice

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