Sunday, September 20, 2009

CF 864 - Rest Day

Enjoy today spending quality time with your family!

Hooyah to all of you that did the Saturday morning workout! The team workouts are always a lot of fun and it's a mix of the morning groups and afternoons which I think is always good. Hope that all of you are having a great weekend and are getting some good rest for an awesome week of CrossFit wod's...lot of good ones in store so be prepared. Some of you were thrown off by the longer 10 round wod during the week - welcome to CrossFit "Random and Varied" so never get yourself in a rut or mentally unprepared for anything. This is what makes CF so practical because in the real world you have to know that you can handle anything at anytime - no questions asked.

We are going to spend more time working on form, form, form on all exercises before each workout begins so please come in and be ready to spend some time preparing for the wod. If you are doing poor form (incomplete reps - not all the way up, not all the way down, etc....maybe somewhere in between) just to finish the workout please remember that you are only cheating yourself. We would rather see one or two good reps versus twenty sloppy ones! These are NOT effective. Please don't rush in and expect to do a quick workout and sprint out as soon as the clock stops. If you have been CrossFitting for several months we need to spend time working on some of the more technical components and skill work. Be patient, learn some new "stuff" and have fun! We certainly are!

Grace is the very opposite of merit...Grace is not only undeserved favor, but it is favor shown to the one who has deserved the very opposite.
-Harry Ironside

We covenant, as a church in Dorchester, Massachusetts, to reform our families, engaging ourselves to a conscientious care to set up and maintain the worship of God in our homes. And to walk in our homes with perfect hearts. We resolve, in a faithful discharge of all domestic duties in seeking to educate, instruct and charge our little ones and our whole households to seek to keep the ways of the Lord.

A Puritan Church in Dorchester, Massachusetts, 1677
Quoted in: Leland Ryken, Worldly Saints, Zondervan

"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal.
Matthew 6:19-20

Couple of CrossFit quotes for ya -

“Burpees Suck for Everyone!”
"Your workout is our warm up"
"You think we're crazy and we think you're lazy"
“Them that can, do. Them that can’t, talk about it”
“Train you body not your ego”

Paleo Recipe

Pork & Roasted Veggie Salad
Scott Hagnas May 2008
Time: 30 minutes
• 10 oz leftover pork loin
• 6 cups of herb salad mix
• 3/4 cup roasted asparagus
• 3/4 cup roasted zucchini
• 1 cup roasted yam and sweet potato mix
• seasonings of your choice (see below)
• olive oil
• pepper to taste
• sea salt to taste
First, roast your veggies.* Chop the yam and sweet potatoes into small cubes. Slice the zuchs into 1/4 inch thick discs, and break off the woody ends of the asparagus. Toss all of the veggies onto a roasting pan, drizzle with olive oil. Add any seasonings that you like here. I used red pepper flakes, but smoked paprika would be a good choice as well. If you avoid nightshades, basil is tasty. Toss until they are coated in the oil, then roast in the oven for 20 minutes at 350 degrees. Toss occasionally; when all of the veggies have become soft and slightly browned, they are done. Make a bed of greens on two plates. To save time, I used the pre-made herb greens mix from a local organic market. Top with the meat and roasted veggies. You can first warm the leftover meat in the oven if you like, or just add it cold. Top with sea salt and fresh ground pepper to taste.

* I suggest roasting a big batch, so that you have some left for later uses.

Zone info: 2 servings at 2 carb blocks, 5 protein blocks, 14.5 fat blocks

Have a great day!
Jay & Janice