Tuesday December 8, 2009

CF 864- Today’s schedule

Day “79” of the 100 day burpee challenge

5 rounds for time:
-5 man-makers
-11 sit-ups with weight
-50 flutter kicks

Stretch, work on your ROM (range of motion) and hydrate!

Don’t finish your wod and be in the car within 30 seconds and gone. Spend a little time during this post workout period working on these important elements. This will help reduce soreness, risk of injury and will allow you to achieve greater range of motion through every exercise.

We know that we have come to know him if we obey his commands. The man who says, “I know him,” but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God’s love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
1 John 2:3-6

A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.
-Sir Winston Churchill

Marvelous Meatballs!
These are a must try, and yes, I made them in the crock pot but you can also bake these in the oven as well. Here’s the recipe:

Mix together (use your hands)
2lbs grass fed ground beef
1lb of pork sausage
chopped celery, onions, and carrots
3 eggs
1/2 cup almond meal
lots of dried oregano, garlic powder, cracked black pepper, and a little cayenne
small drizzle of raw honey

Form into large meatballs and cover bottom of crock pot, you might have to stack them depending on the size of your crock pot.

For the sauce mix:
1 16 oz can of diced tomatoes
1 can of tomato paste
a large hand full of torn fresh basil
5-6 coarsely chopped garlic cloves
a couple pinches of sea salt
cracked black pepper to taste.
Cover meatballs with tomato sauce and cook all day on low. These were even better the next day for lunch!!
From: Paleo Blog

How are your nutritional habits this month? The Thanksgiving/Christmas holiday period seems to be a tough time to maintain all of those clean, healthy eating habits. Enjoy yourself a little but don’t get so far off track that you blow all of the time, effort and hard work (blood, sweat and tears) that you have put into achieving your goals. This means that you have to work twice as hard during your wod’s! Don’t slack off! You are part of a group of committed athletes that are not the “new years resolution type” that buy a year membership to a health club/spa and disappear around the end of January….CrossFit is a lifelong commitment to real fitness! Are you in? Or are you on the sideline looking in? Ok, 3-2-1-Go!

Failure is not an option…
Jay and Janice

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