Tuesday September 15,2009

CF864 WOD – Today’s Schedule:
5:15a.m., 8:00a.m.- scheduled assessment only w/ J. Long), 9:00a.m., 4:30p.m, 5:00p.m., 5:30p.m., 6:00p.m.
4 rounds of:
21 Box Jumps
30 Ab Mat Sit-Ups
So be careful how you live. Don’t live like fools, but like those who are wise. Make the most of every opportunity in these evil days. Don’t act thoughtlessly, but understand what the Lord wants you to do. – Ephesians 5:15-17

Always bear in mind that your own resolution to succeed is more important than any one thing.- Abraham Lincoln
Here’s a couple of CrossFit quotes for you:

“If you can talk during your workout, you’re not trying hard enough”

“Flat on your back in 20 minutes or less – guaranteed”

I’d run away … if I could use my legs.

Forging Wicked Elite Fitness – CrossFit

Paleo Recipe

Lascaux Chicken Waldorf Salad
2 cups of cooked diced chicken
1 large tart apple, cored and diced
1 cup chopped celery
½ cup chopped walnuts
¼ cup homemade mayonnaise (see recipe in next section)
2 teaspoons lime juice
2 teaspoons honey
Black pepper
In a medium size bowl, combine chicken, apple, celery and walnuts. In a small bowl, combine mayonnaise, lime juice and honey; stir to blend well. Season to taste with pepper. Spoon dressing over chicken salad and toss to coat.

Omega-3 Mayonnaise
1 whole egg
1 tablespoon lemon juice
¼ teaspoon dry mustard
½ cup olive oil
½ cup flaxseed oil
Put egg, lemon juice and mustard in blender and blend for 3-5 seconds. Continue blending and slowly add oils. Blend until the mayonnaise is thick. Scrape mayonnaise into a snap lock plastic container and refrigerate. The Mayonnaise should keep for 5-7 days.

See you Tuesday!

Jay & Janice


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