September 25, 2009

CF864 - Today's schedule:
4:00p.m / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m.

Day 5 of the burpee challenge! Do those 5 burpees!

Warm-up

WOD for time:
50 KBS
10 AbMat Sit-ups
40 KBS
20 AbMat Sit-ups
30 KBS
30 AbMat Sit-ups
20 KBS
40 AbMat Sit-ups
10 KBS
50 AbMat Sit-ups

3-2-1 GO!

So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.
Hebrews 10:35-36

Everyone has limits on the time they can devote to exercise, and cross-training simply gives you the best return on your investment--balanced fitness with minimum injury risk and maximum fun."
-Paula Newby-Fraser

She won the Ironman World Championship in Hawaii 8 times in 1986, 1988-1989, 1991-1994, and 1996. She is also referred to as "The Queen of Kona".

Paleo Recipe

Chipotle Orange Chicken
1 whole chicken
3 cloves garlic, pressed
tablespoon herbes de provence
¼ cup agave nectar1 teaspoon celtic sea salt
1 tablespoon chipotle chile
1 cup orange juice, freshly squeezed

Rinse chicken and pat dry with a paper towel
Place chicken in an 9 x 13 pyrex baking dish
In a small bowl, combine garlic, herbes de provence, agave, salt and chipolte
Rub mixture onto chicken
Pour orange juice over chicken
Marinate chicken in the refrigerator, time permitting for up to 3 hours
Bake at 350° for 1.5 to 2 hours
Serve

See you Friday...
3-2-1-Go!
Jay and Janice