Thursday September 17, 2009

CF 864 WOD – 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. 6:30p.m. -scheduled assessment class only)
 
Warmup on the white board
 
10 rounds of “High-Lin”

10 walking lunges (each leg)
10 mountain climbers (military count)
10 burpees
10 sit ups/weight (dbell – one arm locked out)
10 good mornings/weight

3.2.1 GO!

Who is wise and understanding among you? Let him show it by his good life, by deeds done in the humility that comes from wisdom.”
– James 3:13

“If you train hard, you’ll not only be hard, you’ll be hard to beat.”
– Herschel Walker

So What Foods Make up The Paleo Diet?
Meat
Fish
Plants
Vegetables
Fruits
Nuts and Seeds

Post Training Stuffed Squash
Scott Hagnas
Time: 40 minutes

• one small acorn squash
• 6-7 oz ground turkey
• 1/2 C chopped pineapple
• paprika

Here is a simple, fairly portable meal that works well to replenish glycogen stores after a good workout. I like to make up several of these at a time, and store them in the fridge for the week ahead.

Cut around the stem end of the squash and remove, much like how you would start if carving a pumpkin. With a spoon, dig out the seeds and pulp. Cut a flat spot on the bottom of the squash, so it will stand up. Place the squash on a baking pan, bake at 400 degrees for 25 minutes.Meanwhile, brown the ground turkey in a skillet, adding the pineapple and spices. After 25 minutes, remove the squash and fill the cavity with the turkey mixture. Return the squash to the oven for 15 more minutes. Allow to cool before eating!Many variations are possible. I have tried raisins with cinnamon, applesauce and cinnamon, and chopped dates. One thing to consider here is the fairly high fructose content of these fruits – not what we really want after a workout. That’s why I settled on pineapple, as it has a little lower fructose content. Just meat and squash works fine too!
Zone info: 1 1/3 lbs of squash = about 6 carb blocks. The pineapple adds one more block of carbohydrate. 1 oz turkey is one protein block.

How many of you were satisfied with your body fat after the test on Saturday? How many of you were surprised and thought that it would be lower or maybe higher? We will have Matt back up to CrossFit 864 in about 6 months. How hard are you willing to work to reach your goal? Remember how important your nutritional habits are in your overall health and longevity. You work too hard in the gym to blow by filling your body with junk.

CrossFit is not easy and it never will be (if you ever think it’s easy it’s because you did not push yourself that day)…but you are rewarded for your hard work! You will always take pride in knowing that you pushed harder today than you thought you could.

The only easy day was yesterday.
U.S. Navy SEALs

I hope that your week is going well and we look forward to seeing all of you on Thursday – whether it’s at 5:15a.m. or 5:15p.m.

Janice and Jay

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