CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD – For Time:
150 Push-ups
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 meters. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 meter sprint must be completed.
Post times and number of penalties on whiteboard
“then know this, you and all the people of Israel: It is by the name of Jesus Christ of Nazareth, whom you crucified but whom God raised from the dead, that this man stands before you healed. Salvation is found in no one else, for there is no other name under heaven given to men by which we must be saved.”
– Acts 4:10,12
“‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.”
-George P. Burnham
Big Hooyah! to all of the CrossFitters that went out for the group 5k run Monday afternoon. It is very motivating to see so many of you pushing beyond what you think you can do. A lot of times we put limits on what we do because we think that we cant and therefore we don’t. As many of you step up and say I’m not sure if I can but I am definitely going to try – then we start to see what we are really made of and we accomplish thing that we said we couldn’t do. For all of you that pushed it extra hard today…I have 2 words “YOU ROCK!”
Killer video!
http://www.youtube.com/watch?v=lpSQfokZBVo
Lets get ready for tomorrow and do it again.
HARD.FAST.BRUTAL
Salmon Cakes
• 2 eggs
• 1 1/2 cups almond meal
• 1/2 pound cooked salmon, thinly sliced
• 2 large zucchini, roughly grated
• 1 tablespoon chopped dill, 1 teaspoon thyme, 1/2 teaspoon cayenne pepper
• Olive oil
Combine eggs and almond meal in a bowl and whisk until smooth. Stir in salmon, zucchini, dill, thyme and cayenne pepper. Place a generous amount of olive oil in a frying pan and heat over medium heat. Spoon about 2 tablespoons of the salmon mixture into your hands and form into a ball. Place in the skillet and gently press the ball to slightly flatten it. Cook for 1-2 minutes each side or until golden underneath and cooked through. Remove and repeat with remaining salmon mixture.
These cakes can be a little tricky to flip without having them fall apart. The secret is to use ample amounts of oil in the skillet so that the cakes don’t stick. Be sure to add more oil to the skillet between each batch!
Please continue to pray for Tim Mann and his family.
http://www.caringbridge.org/visit/timmann
See you Tuesday
BE STRONG!
Janice and Jay