Wed

wendler week 1 press - move up working max by 3-5 pounds 

WOD: ball slam ladder every minute on the minute: 

4 dumbell burpees 40/20 

ball slams 50/40/30 - 

*count up ladder from 1 total is highest number of ball slams completed before your minute is complete

Paleo Corner
Judi Jolley

Paleo crepes 
So today I decided to try a crepe experiment. I used a pancake recipe from Mark's daily apple and inspiration from Everyday Paleo. Here is my version of a sweet crepe batter. My tips for cooking are ensure that you have a hot non stick pan to cook them in and don't be afraid of heavily greasing the pan (a spray bottle of your favorite oil may be helpful). Top these crepes with whatever your heart desires. Fresh fruit, dark chocolate chips, maple sugar and cinnamon, cooked fruit (like pan fried apples, or cooked juicy berries). 


Paleo crepe (sweet) 
6 eggs 
1/4 cup coconut flour 
1/4 cup coconut milk (I used the full far kind) 
1 tbsp honey or maple syrup 
1/4-1/2 tsp cinnamon (depending on your taste) 
Pinch of nutmeg 


Mix all of the ingredients in a bowl until well combined. Allow to sit for 10 minutes. Heat a pan or griddle over medium heat. Once full warmed, grease the pan and add small amounts of batter. Cook until crepe lifts slightly from the pan and flip. Cook for 30 seconds to 1 minute. Remove, serve and enjoy! For savory crepes, omit the maple syrup or honey, and the cinnamon and nutmeg. Season with some salt and pepper. If you know what you are going to fill them with you can add some complimentary seasoning. For example, if you are doing ham try some garlic powder in the batter. For poultry, add a dash of poultry seasoning. If you decide to try these as tortillas (and it's worth a try) then feel free to add a sprinkle of cumin and chili powder. As you can see, the sky is the limit. If you come up with any fabulous combinations, please share them in the comments section here. :)

Tues

wendler bench 

week 1 - add 5-10 pounds to your working max 

WOD: 

CHOOSE: 

ENDURANCE: Row 500m (can start with either run or row if we are short on rowers) Run 400m complete 2 rounds rest two minutes repeat trying to beat your last time

 OR 

SPEED: Row 250m sled drag 90 lbs or tire to retaining wall and back complete 3 rounds rest 2 minutes between rounds repeat x3

Paleo Corner
Ryanne Day

Paleo Sloppy Joes in Roasted Acorn Squash

I love roasted acorn squash. We usually just roast it with a touch of ghee and a drizzle of maple syrup. For this dish I skipped the maple and filled it with a delicious meat mixture. This sloppy joe recipe reminds me of my childhood. It's definitely paleo comfort food. You may notice that the base of the sauce is my ketchup recipe, so if you have some premise you can use that. This is a large portion meal. You can always freeze the meat mixture and save it for an "I don't want to cook" kind of day. I'd recommend 1/2-1 acorn squash per person. 


Paleo Sloppy Joe in Roasted Acorn Squash 
 2-4 acorn squash, halved lengthwise, seeds removed 
3 lbs ground meat (bison, beef, chicken, turkey, pork, ect) 
Ghee, 
coconut oil, or olive oil 
1/2 bag of baby carrots, coarsely chopped (or minced for picky eaters) 
2 large onions, minced 
15 oz can tomato sauce 
6 oz can tomato paste 
4 tbsp cider vinegar 
2 tsp garlic powder 
1 tsp onion powder 
Pinch of cloves 
1/4 tsp all spice 
2 tbsp honey 
3 tsp sea salt 
1 tsp paprika 
1/2 tsp black pepper 
1/2 tsp dry mustard 
1/4-1 tsp chili powder (depending on personal tastes) 
1 tbsp balsamic vinegar 
1 tbsp coconut aminos


 Preheat oven to 350 degrees. Place squash on roasting pan. Lightly coat flesh of squash with ghee or oil of choice. Place squash in oven and roast for 45-60 minutes. In large skillet over medium heat, heat ghee or oil. Add ground meat and carrots. Sauté until almost brown, breaking up meat clumps as you stir. Add tomato sauce and paste. Stir to combine. Add all remaining ingredients and stir to combine. Allow to simmer over low heat for 10-20 minutes, or until squash is ready. Scoop hearty portions of meat mixture into squash. Serve and enjoy!!

MON 

skill- hanging squat clean 50-60% max 

handstand hold - 2 minute total 

 WOD 

7 rounds 

 3 deadlifts

 4 hang power clean

 3 front squat

 *do not let the bar drop from your hands. Work up to the heaviest weight possible. Should be difficult to complete full round. 

Rest as needed between rounds. 

Penalty for drop - 5 burpees. 

score is max weight 

Paleo Corner 
Kristie Norman 


 Meatloaf 
1 lb. hamburger 
1/2 lb. turkey burger 
1 egg 
1/2 cup coconut milk 
1/2 cup nut or coconut flour 
1 cup vegetables, chopped fine and sautéed (I used carrot, onion, zucchini and mushrooms) 
1 clove garlic, pressed 
squirt of dijon mustard 
1 T. dried sage 
1 1/2 t. salt 
1/2 t. pepper 
change the herb to your favorite spice for a different flavor 
Preheat the oven to 350.  Mix all the ingredients together in a large bowl. I like to make my meat loaf in muffin tins because it's faster and my kids are more likely to eat meatloaf that is just their size :) Spoon into muffin tin and bake for 30 mins.  If baking in a bread pan, cook for 1 1/2 hours or until cooked through.  I served mine with fresh salsa on top. 

Sat

CrossFit Games Open WOD

Burpees

Complete as many reps as possible in 7 minutes of: Burpees 

 This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. Movement Standards Burpee At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Paleo Corner!

I'M LACKING IN THE RECIPES DEPT!  KEEP EMAILING ME AND HOP BACK ON THE WAGON!

Fri 

Wendler DL

15 mins lever work tuck, extended position, skin the cat

5 mins working on getting away from wall or walking handstands

Timed L sit 

Timed handstand hold

Paleo Corner

Ryanne Day

I think many of us have falling of the paleo band wagon (speaking first hand), but we can still get back on.  Here are some simple ideas to get you back in the game.

Snack Ideas

*Hard boiled egg

*Blueberries, almonds and coconut shavings

*Handful of almonds and Beef Jerky (costco has steak strips (beef jerky) that are gluten free not perfect       paleo but close.

*Avocado with veggies,

*Avocado wrapped in Turkey slice

*Left over breakfast muffins

*Celery with almond butter

*Precooked Chicken sausages with apples

* Sautéed apples in butter with cinnamon

My new favorite Chicken Salad

*chicken

*chives

*bell peppers (sweet yellow and orange ones)

*almond slivers

*Mayo

*South African Smoke seasoning (at Trader Joes love love love this seasoning)

*OR add one chipotle pepper minced and mix with mayo 

*Salt and Pepper

mix it all up then add 

*avocado and 

*hard boiled egg and ENJOY!

Easy and quick! No real measurements just what every you want!

Thursday 

 Wendler press 

WOD 

5 Rounds 

14 OH Lunges 45/25 

20 Ball Situps 20/14 

6 Lateral Burpees over ball 

 For time 

Paleo Corner 
Rhonda


Huevos Rancheros  
Ingredients 
2 pounds fresh ripe tomatoes, peeled and coarsely chopped 
2 to 3 Serrano or jalapeno chilies, seeded for a milder sauce, and chopped 
2 garlic cloves, peeled, halved, green shoots removed 
1/2 small onion, chopped 
2 tablespoons olive oil 
Salt to taste 
6 eggs 
Chopped cilantro for garnish 


Directions 
Using a blender, puree the tomatoes, garlic, onion and chilies. Do not over blend as you want there to be some texture left (as in, don’t make it completely smooth). In a large skillet place 1 tbsp  of oil and heat on high to warm the oil. Once the pan and oil is hot add the puree and heat until it begins to thicken into a sauce. This can take up to 10 minutes. When the sauce thickens and becomes darker you should remove from pan and set aside. Using the same pan fry your eggs sunny side up and keep the yolks runny. Place the eggs on a plate and spoon the hot salsa over the eggs. Season to taste with salt and pepper and enjoy.

Wed

2-22-12

2 max static holds in eac position with rest between

Top of front squat

Bottom of front squat don't relax at bottom. Stay activated

Top of over head squat 

Bottom of over head squat

Wod

Row/run Cindy ladder

Within each time given

250 m row or 200 m run

AMrap Cindy 

5 min on 

3 min rest

4 mins on

2 mins rest

3 mins on

1 min rest

2 mins on

Done score is total rds per round

PALEO CORNER

Rhonda Birch

Paleo Banana Bread 

Here's my recipe for the week. Let me just say this is my fave so far! 
Paleo Banana Bread Ingredients: 
 3 eggs, separated 
5 tbsp honey 
4 tbsp olive oil 
2 mashed bananas 
1 tsp vanilla 
1 tsp baking soda 
1 tsp ground cinnamon 
2 cups almond flour or finely grounded almonds 
Directions: - Preheat the oven to 350F. - Cream the egg yolks and honey in a large bowl until light and fluffy. -. Add the oil, vanilla, mashed banana, cinnamon, baking soda and almond flour and combine well. - In a separate bowl, beat the egg whites until stiff peaks form. - Fold egg whites into the banana mixture to pull it away from the sides before gradually folding the rest of the egg whites into the mixture. - Line a loaf tin with coconut or almond oil and pour the banana mixture into this. - Place in the oven for 40-45 mins I think you can play with this a bit, I used 1 1/2 c. almond flour and 1/2 cup coconut flour. I really think the egg whites make this bread light and fluffy and not as dense as other paleo recipes I've tried. I cooked it for 40 minutes, depending on your oven, this was the perfect time for ours. Enjoy! Go Bananas! Ronda

 2-21-12

Wendler back squat 

Deload

Wod 

100 DU 300 singles

5 DL BW

75 du 225 singles

10 DL BW

50 DU 150 singles

15 DL BW

25 DU 75 singles

20 DL BW

For time

PALEO CORNER
Kristie Norman
Balsalmic Glazed Beets, Sweet Potatoes, and Onions 
Preheat oven to 400. 
Slice and quarter beets, sweet potatoes, and onions. 
Skins on if desired. 
Place in a glass baking dish. 
Glaze: Equal parts, 
balsamic vinegar, and olive oil, 
a shot or two of dijion mustard, 
and a little bit of honey (opt) 
mix all of this in a small bowl and pour over beet mixture and sprinkle with salt and pepper, mix veggies. Cover with foil and bake for 40-60 minutes or until a fork inserts easily into the beets.

Hello My Crazy Fit Crossfitting family!
 First off, I want to thank all of you for your continued support of our little Crossfitting community, and new cock fighting ring.... (if you havent been to the gym lately strike the last bit of that :)) So many good ideas have come from our health conscious hard working environment, pretty sure we are all going to be the leading authorities on living the life here soon, LOL! But serious, you guys are awesome! If you have anymore ideas of events or volunteering oppurtunities please let us know! Also, lets welcome in our newest members, Kathy, Britnee, Sione, Jose, Alamir, and Whitney! Welcome friends, prepare to be sore and love every minute of it!

 ok, down to business! * CrossFit Games Open is laid out on Feb 22nd...thats wed people!! So sign up asap! http://games.crossfit.com/ go to this page and to register, sign up under Crossfit St George. ANYONE can sign up for this. Even if you dont want to sign up maybe come join us for the fun and cheer your friends on. We will try to get everyone together so we can do it all at once. Starting Sat the 25th we will be running it at 9am Saturdays and 6pm on tues nights. Sign up as an individual on the games website then, if youd like, sign up under our team if you wanna join that as well! being on the team just means that you do all the regular competitions but then the top 3 dudes and ladies will get put on a team from our gym, CFSG, ...who knows maybe we can make it! ( if the given times dont work for you, let me know and we can try to accommodate as much as possible.
 **also concerning the Games, anyone want to go to the Games this summer??/we should start planning this soon, because it is going to be off the hook this year! let me know if you are interested and we will start planning things.

 *Spartan Race!!!! http://www.spartanrace.com/utah-obstacle-racing-spartan-beast-2012.html June 30th!!...and it is a BEAST!! Sign up now for this, use code CFSGANTHILL to get $15 off...i tried to donate a leg to decrease it more but they did not accept. Anywho, we had a blast last year and we should all do it again!
 points of interest: * It is a BEAST...dadadahnnn 10-12 miles * They have an option to do a relay team! so you can form a team and do smaller legs of the race, get in some obstacles and then run across the finish line together! * we can caravan together and make a weekend of it! yay!!

 *PALEO Recipe Swap and potluck: Anyone up for this again? Thursday night work? rsvp and let me know please! Side note, The people doing the challenge are doing awesome, i dont know if everyone has paid attention to their accomplishments bu they are freakin rocking it! Keep going! Alright, thats about it, please let me know if you have any questions!

 oh yah, We have ladies tees in stock, they are $20 pretty sweet.

 Ok Have a happy Night!
 Ali and Cami

Monday 

2-20-12

Wendler Deload week

 Bench

4 sets max holds weighted planks

WOD

3 rounds

Inch worms (with or without ball) from GHD to wall and back

10 Turkish get ups 1.5/1P

Then 800 m run

Paleo Corner

From Lisa Allman

Egg Cupcakes 
10 -12 eggs whisked well 
1 bunch (appx 5-6) green onions (chopped) 
3 big handfuls of spinach 
1/2 container mushrooms (chopped) 
1 20oz package of extra lean ground turkey 
 Oregano, salt and black pepper to taste 


Preheat oven to 350 and grease with coconut oil two muffin pans. Cook ground turkey, green onions, mushrooms and spinach. Let mixture cool. Whisk all your eggs in a big bowl. Add cooled mixture to your eggs (make sure mixture is cooled so not to cook the eggs when added). Using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 18-20 cupcakes). Bake for 20-25 minutes or until the eggs are set in the middle. These are great to take on the go and I like mine with some sliced avocado... Delish :)

2-18-12

Hero WOD-  

Morrison WOD book page 100

Paleo Corner

recipe of the day from Chef Ladd. 

In the spirit of chicken, since we've been having so much lately...here you go.

Soft 'n juicy chicken

- lots of chicken breasts

- salt

- herbs (any combination of paprika, curry, ginger, kurkuma, mustardseeds etc)

- something to cook in

First figure out how many chicken breasts you can fit in your oven and your oven-dish. Then find a frying pan that will hold the same amount. Cover every inch of the meat with salt and herbs. Heat up the frying pan and add your cooking fat. Lay your chicken breasts in long enough for them to develop a nice brown herby skin. Transfer them from the frying pan to your oven-dish and cover it with aluminium foil (that's what keeps it so soft 'n juicy). Leave them in the oven for 30 minutes at 170 degrees Celsius.

2/17/2012

Wendler Press week 3

Review push jerk or split jerk

WOD:

AMRAP 3 minutes

10 DL 135/95

7  jerks 

5  Front squats

Rest 2 minutes

Complete 3 rounds. score is total reps.

Paleo Corner

by Alison Keenan

Paleo Pancakes

In one bowl mix together: 

3 beaten eggs, 

1/2 cup of coconut milk, 

1/2 teaspoon honey, 

1 Tablespoon vanilla

3 Tablespoons melted butter or coconut oi1 mashed  banana

1/4 cup of apple butter or unsweetened applesauce

Juice from one orange. 

In another bowl stir together: 

1/4 teaspoon salt, 

1 teaspoon baking powder

1/3 cup coconut flour

a handful of macadamia nuts (smash the heck out of them so they break into nice chunks)

1/2 teaspoon cinnamon 

-- if you like, you can throw in some flaked coconut, too. (I got crazy and threw in some sunflower seeds, too)

Combine everything in the larger bowl and add water until the batter gets to a recognizable pancake texture. 

On a well-oiled griddle or pan spoon out the batter into small-sized pancakes (if the pancakes are wider than your spatula they will break apart).

2/16/12

Wendler DL

WOD:

3 rounds

20 KB swings (2/1.5/1) Can also use dumbbells

Farmer walk/run with 2 KB (2/1.5/1) to retaining wall and back

4 turkish getup (2/1.5/1) - 2 on each side

10 burpees

rest one minute between rounds

score is total time minus 2 minutes

Paleo Corner

by Jessica Coffelt

recipe courtesy of http://mrspaleo.blogspot.com/

Sweet Potato Muffins

Made this recipe tonight but substituted the Almond flour with 1/2 C. Coconut flour and 1/2 C. Cocoa... baked it for a bit less about 15 minutes. SUCCESS!!! They were moist and delicious, my kids loved them!

1.5 C Almond Flour

1 C  cooked sweet potato – roughly mashed

3 large eggs

½ c raw honey

1 tsp vanilla extract

1 tsp  baking powder

1 tsp ground cinnamon

¼ tsp nutmeg

Preheat oven to 375.

Mix all ingredients and fill muffin tins. 


*Let sit for about 30 minutes BEFORE baking to make a fluffier muffin


Bake for 25 minutes until golden brown or until a toothpick comes out clean.

Makes 6-9 muffins

2-15-12 

Wendler DL week 3 

Review power clean technique 

WOD: 

5 rounds for time 

 3 Power cleans 155/105 

7 wall walks 

10 lateral jumps over the bar 

Paleo Corner 
Elk Goulash 
Ali Bagley 


Servings: serves four 
Prep time: 0:30 
Total time: 2:30 
Categories: Dinner, Main Dish 
Ingredients 
• 2 pounds of cubed elk stew meat 
• Three onions diced 
• 12 cloves of garlic minced 
• 2 tablespoons tomato paste 
• 6 tablespoons sweet paprika 
• 2 tablespoons coconut flour 
• 3 cups of vegetable, or chicken broth 
• 2 teaspoons of Marjoram 
• 4 bay leaf 
• Salt and pepper 
• Coconut oil or olive oil 
• one large head of green cabbage sliced
• Two tomatoes sliced 


Directions Turn oven on to 325°.  In a Dutch oven sauté onions for 10 to 20 minutes until soft.  Add garlic cook for two minutes. Add paprika and coconut flour.  Mix in tomato paste Marjoram bay leaves.  Cook till you can smell the mixing of flavors.  Pour in chicken broth. While onions are cooking salt and pepper Elk and brown on all sides. Set aside till large pot is ready. Add meat to Dutch oven, cover put in the oven for 2 to 4 hours. Serve goulash on top of a large bed of cabbage, garnish with tomato slices.  

2-14-12

It's our Valentines WOD!  

Because we love you we have got the best WOD!

XOXOXO

Hint Hint! What is CF moto?  They want you to be prepared for the unknown and unknowable!

2-13-12

Strength: Wendler Bench week 3

WOD:

Overhead Squat ladder 

(if athlete does not have solid OHS do front squat instead)

Pick a weight where you think you can get at least 15 reps in a minute

Score is total weight lifted 

Rest 2 minutes

Max reps of either pullups or muscle ups

Max reps of HSPU or regular pushups

Paleo Corner

From Kristie Norman

Salmon fillets
Season salt
Lemon pepper or Mrs. Dash
Fresh rosemary
3-4 lemons, sliced
Parsley, chopped fine
Olive oil

Preheat oven to 400. Place salmon on a tin foil covered baking sheet. Spray or rub oil on the foil. Sprinkle fillets with season salt and lemon pepper. Break off rosemary from the stem and cover the fish with it. Lay the lemon slices on top overlapping them a little. Sprinkle with parsley. Drizzle with olive oil and bake for 40-60 min or until the fish starts to flake apart in the middle with a fork. Any fish may be substituted for salmon.

Sat, February 11

GYM CLOSED

WOD

Throwdown at Cedar City CrossFit!

Sign up to come and be apart of the Team!

or just come Cheer our Teammates on!

Paleo Corner
From Ryanne

Honey Chicken (OAMC) 
This is one of my favorite once a month cooking recipes. I make everything and put it in a ziploc bag and freeze! Pull it out of the freezer when ready and thaw in the fridge. The flavors marry and sink into the chicken while it thaws. You can either use pieces and stir fry or whole thighs and grill them under the broiler. My fam LOVES this with stir fried veggies! Super easy and super tasty! 


Honey Chicken Ingredients: 
• 1/4 cup olive oil
• 1/3 cup honey 
• 1/3 cup gluten free soy sauce 
• 1/4 teaspoon ground black pepper 
• 8 skinless, boneless chicken breast halves, cut into 1″ cubes 
• 2 garlic cloves
• 5 small onions, cut into 2″ pieces 
 2 red bell peppers, cut into 2″ pieces 


 Directions: In a large bowl, whisk together oil, honey, soy sauce and black pepper. Add chicken, garlic, onions and peppers into the bowl, cover and marinade in the refrigerator at least 2 hours. Preheat the grill for high heat. Drain chicken and vegetables, and discarding the marinade. Thread chicken and vegetables alternately onto metal skewers or bamboo skewers that have been soaked in water for 30 minutes. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12-15 minutes, until chicken juices run clear. 


Freezing Directions: In a large freezer bag whisk together oil, honey, soy sauce and black pepper. Place the chicken, garlic, onions and peppers into the bag, remove as much air as possible, seal and freeze.

Fri, February 10

wendler DL week 2

5 minutes work on handstands

WOD - the bear complex (in wod books)

Paleo Corner
From Ryanne


Mango Chicken Salad with Chipotle Mayo 
(everyday paleo) 
http://everydaypaleo.com/2011/09/09/mango-chicken-salad-with-chipotle-mayo-and-a-teaser/
4-5 bacon strips, diced 
½ cup red bell pepper, diced 
1 jalapeno, seeds removed and finely diced 
3 cups already cooked chicken, diced (I used leftover grilled chicken breasts) 
1 cup mango, diced 
1/2 cup homemade paleo mayo - mix in chipotle powder to taste (this stuff is spicy so start with a small amount and work your way up from there) 
Shredded romaine lettuce leaves 
Sliced almonds as a garnish 


1) In a medium sized skillet cook the bacon until almost crisp. 2) Add the diced red pepper and diced jalapeño and cook until the peppers are soft and the bacon is completely crisped. 3) Add the chicken and cook until warmed through (if you are using raw chicken, cook until the chicken is not longer pink in the middle) 4) Add the diced mango and cook until warmed through, about another 2 minutes. 5) Serve each plate with a pile of romaine, a scoop of the chicken mixture, and a drizzle of the chipotle mayo. Top with sliced almonds if desired. This served 2 adults and 1 hungry almost 4 year old so if I were making this for our entire family of 5 for dinner I would double it and so should you!! Enjoy!!

Thu, February 9

wendler press week 2

WOD - 250m row sprint

         15  ground to overhead with barbells 40/20 

rest 1 minute between rounds (from the time the last person finishes)

5 rounds 

Shoulder mobility with bands after

Paleo Corner
from Ryanne
Sweet Potato and Zucchini Frittata 
 10 eggs, whisked together 
 1 small sweet potato, peeled and grated 
 2 small zucchinis, grated 
 1/2 red onion, diced 
 1 garlic clove, minced 
 8 bacon strips, diced 


 In a large skillet, (I used a 12″ omelet pan) cook the diced bacon until crispy. Pour out almost all of the grease, leaving some behind to cook the veggies in. Add the onion, garlic, and grated sweet potato and cook until the shredded potato is tender. Add the zucchini and saute for another 3-4 minutes. Spread the mixture evenly over the bottom of your pan and pour the eggs evenly over the mixture. Cover and let cook over medium heat for about 4 minutes or until the eggs start to bubble around the edges. Move the frittata into your oven and under the broiler for another 3-4 minutes or until the frittata is not longer runny on top and the frittata is firm. Watch carefully while cooking! Slice like a pizza to serve. Serves 5.

Wed, February 8

skill - power snatch progression (power position, mid thigh, below the knee, lift off and power snatch.  Spend 10-15 minutes with bar and light wieght

WOD 

15 min AMRAP

500m row

200 m run

3 DL 315/205

Paleo Corner
From Ryanne


Paleo Pork Pernil by Rebel with a Spatula
http://www.rebelspatula.com/index.php/component/content/article/7-recipes/54-paleo-pork-pernil


I first had Pork Pernil when I read a recipe for it on Reddit.com almost 3 years ago. It's a Peurto Rican dish that makes something amazing out of a cheap cut of meat. Great for a slow cooker meal that can last for days for just few bucks! 
 1 3-5lb Pork Shoulder 
 4 tablespoons Vinegar 
10 cloves of garlic, cut in halves 
4 Limes, juice only 
4 tablespoons Cumin 
2 tablespoons Black Pepper 
3 Bays leaves 
7 shakes Hot Sauce 
2 Tablespoons of Salt (more if you want) 
1 large Onion, cut in quarters 
4 cups Chicken broth (or enough to just cover the pork) 


 1. Cut 1" stab wounds into the pork, as deep as you can and stuff in the garlic. Do this in an even pattern the length of the pork. 2. Mix the salt, cumin, and pepper together and rub all over the pork. 3. Drop the pork into the slow cooker. 4. Squeeze limes into the slow cooker 5. Add in the vinegar, hot sauce, and bay leaves 6. Add in the chicken broth 7. Drop in the onions and make sure they get under the broth. 8. Cook on low for about 5 and 1/2 hours. 9. When it is done, it should fall apart when you grab it with tongs. Serve with a salad or slaw!

Wendler week 2

back squat

WOD-  

2 heavy turkish getups (2/1.5/1) 

5 Toes to bar complex (pullup, k2e, t2b = 1 rep) 

10 burpees

complete 5 rounds then sprint 800 m

Paleo Corner

From Jessica Coffelt 

(Made these for Super Bowl minus the cream cheese... they were AMAZING!!!) 

Grilled Bacon Jalapeño Wraps 

Ingredients 

6 fresh jalapeño peppers, halved lengthwise and seeded 

1 (8 ounce) package cream cheese 

12 slices bacon 

Directions 

Preheat an outdoor grill for high heat. Spread cream cheese to fill jalapeño halves. Wrap with bacon. Secure with a toothpick. Place on the grill, and cook until bacon is crispy.

wenler bench week 2 FRAN

Saturday

2-4-12

Team WOD

It should be a fun WOD so bring your whole team!!!!!

Paleo Corner
From Tia

Apple & Walnut Scramble

* 1 apple

* 1 tsp olive oil

* 2 Tbsp chopped walnuts

* 1/4 tsp cinnamon

*  2 eggs 

Cut apples into bite size pieces. Add 2 Tbsp water and microwave for 3 min. Heat olive oil in skillet, add walnuts and cooked apple pieces (with juices) for 1 min. Mix eggs & cinnamon & pour over walnuts & apples. Let set up, score in 4 sections and flip. Cook about 1 min. Stack like pancakes on plate. Enjoy!

Friday 

2-3-12

Wendler DL week 1

WOD - test max hight box jump - use tires or weights on boxes

when finished - 

2 min test box jump 

30/24/20 

rest 2 min 

then 2 minute test double unders

Paleo Corner

From Ryanne

Almond Banana Cinnamon Smoothy

1 cup coconut milk

1 large banana cut in chunks (I freeze mine)

2 T almond butter

1/2 t cinnamon plus extra for garnishing

3 ice cubes

Place all ingredients in a blender and blend until smooth

Garnish with extra cinnamon on top.

Thursday 

2-2-12

Wendler press week 1

review OHS form

WOD - 

OHS 95/65

GHD or wall ball sit ups

 ground to overhead (c/j or snatch)

21-15-9

Paleo Corner
From Ryanne


Thai chicken soup
• Serves 4
This recipe calls for lemon-grass and lime leaves, two items that you should be able to find quite easily in a
well-stocked grocery store or an Asian market.


Ingredients 


4 stalks lemon-grass, cut into 1⁄2-inch strips and bruised with a knife;
1/2 lb diced fresh ginger;
5 lime leaves, bruised with the side of a knife;
1 chicken leg;2 cups water;
2 small chilies;4 cups coconut milk
3 scallions, minced;
2 tbsp chopped cilantro;
Juice of 3 limes;
Sea salt and freshly ground black pepper to taste;


Preparation


1. In a sauce pan, bring the water to a simmer and cook the chicken with the lemon-grass and limes leaves    until just cooked, about 30 minutes.
 2. Remove the chicken, add the chilies to the liquid and dice the cooked chicken meat.
 3. Bring the water back to a simmering state and pour in the coconut milk.
 4. Heat the soup, but make sure it doesn’t reach the boil.
 5. Strain the soup in a new pot, add the cilantro, lime juice, cooked chicken and scallions. Season with sea salt and freshly ground black pepper to taste.
 

Wednesday
2-1-12 

Skill -   Front squat follow by power clean progression
(power position, below knee, lift from the ground, power clean)

WOD -  DL 275/225 (scale as appropriate) x 5

            30/24 inch box jump x 10

            run 200 m

Perform 2 rounds for time, rest 3 minutes and repeat trying to maintain time

Paleo Corner
From Ronda


Here's my recipe for this week, super easy simple yummy salad dressing.  


Salad Dressing 
1 c. olive oil 
1/4 c. balsamic vinegar 
1 T. djon mustard 
1 fresh squeezed lime 
honey (just a touch) 
salt and pepper 


 Mix vinegar, mustard, lime, honey and salt and pepper. Whisk in olive oil until blended well.