CF -864 Today’s schedule
5:15a.m./9:00a.m./12:30p.m. (heavy)
4:30p.m./5:00p.m./5:30p.m./6:00p.m.

Day 25 of the 100 day burpee challenge!

“Helen”
3 rounds For time:
Run 400 meters
1.5 pood kettlebell swing x 21
Pull-ups x 12

3-2-1 go!

The Saturday WOD (10-17-09) will be at CrossFit Greer
(see yesterdays blog) there will not be a workout at CF864. Please let Jay or Janice know if you plan on going. Give us a call or shoot an email.

“Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”
– Romans 12:2

The person who makes a success of living is the one who see his goal steadily and aims for it unswervingly. That is dedication. – Cecil B. DeMille

Paleo Chicken Soup:
I started it with the left over stock and chicken from last night’s dinner. I had to add more stock… about 32 oz. low sodium chicken stock… and I added more water, too (as needed to fill the pot).
Veggies:
1 C carrots, chopped
1 1/2 C celery, diced
1 sweet potato, cubed
1 15oz can diced tomatoes, no added salt
I sauteed these next vegetable first in 1 tsp. olive oil before adding to pot:
1 red pepper, diced
1 yellow onion, diced
3 cloves garlic, minced
also add:
3 skinless boneless chicken breasts, trimmed… just put them in!
2 bay leaves
fresh ground pepper
That’s it! I cooked on high for 2-3 hours. Then turned it on low for another 2-3 hours. I used a couple forks to shred the chicken pieces, while in the pot, before serving. Enjoy… and I hope this will give you some comfort and keep you cozy!