Wednesday October 21, 2009

CF-864 Today’s Schedule 9:00a.m.

Day 31 of the 100 day burpee challenge

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

First let me thank all of you for your patience and consideration through the recent construction projects around the gym. Last week both the front and back were under construction as we were doing a workout that had a run at the beginning and the end and just like a good CrossFitter would do…you worked around it and never complained – thanks! Since the work on the railroad track side has been completed we ask that all of you begin parking on that side and using the glass door entrance or use the city parking lot. As the size of the groups grow I have noticed that we are using a lot of the parking space at Wilson’s which creates a lot of congestion at times and makes it difficult for their customers to get in and out. We are very thankful to Paul and Beth for their graciousness and allowing us to use their lot! Thanks guys!

Just for your information – there is a plan in the works to have a unit (heat) installed in the gym. Yea, I know that all of you are tough and many of you have requested that we not have heat so that you can test your mental toughness – just kidding. We don’t want to spoil you but we will be able to knock the chill off on the really cold days. I have said that we have heat and air in the gym already but the only problem is the heat runs in July and the air doesn’t kick on until October.

Do not cast me from your presence or take your Holy Spirit from me. Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.
Then I will teach transgressors your ways, and sinners will turn back to you.
Psalm 51:11-13

Ignorance and inconsideration are the two great causes of the ruin of mankind.
– John Tillotson, 1630-1694

Reminder – The WOD for Saturday, October 31 will be the Clinton Downtown Association 5k run/walk. There are plenty registration forms at the gym so get sign up today and support this event in a CrossFit 864 kind of way!

Paleo Recipe: Found on a Paleo Blog – the pic looked really good!
This is probably quite common for other paleo dieters but I have never tried to make it myself. I made some Egg and Lettuce Wraps and here is the recipe. Another great breakfast or lunch snack. Very light but filling.
3 Boiled Eggs – mashed
Iceberg Lettuce
1/2 Carrot – grated
1 Tomato – finely chopped
Alfalfa sprouts – 4 Tbspns
Mayonnaise – 4 Tbspns
Red Onion – 4 Tbspns finely chopped
Take a leaf off the iceberg lettuce to provide the ‘wrap’. Then place carrots, alfalfa sprouts, tomatoes, red onions, mayonnaise and mashed eggs in that order. Add some pepper to taste. Preferably use homemade mayonnaise that is made with olive oil and egg.

Real Fitness is earned – earn yours today…CrossFit 864!
Look forward to seeing you on Wednesday.
Jay and Janice

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