Thursday September 24, 2009

CF864 - Today's schedule:
5:15a.m. / 9:00a.m. / 12:30p.m.(heavy wod) / 4:30p.m. / 5;00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m.(assessment only - J. Long)

Day 4 of the "100 Burpee Challenge"

Warmup - on whiteboard

WOD
-800 meter run
tabata squats
-800 meter run
50 lunges with weight (25 each leg)

3-2-1 GO!

We also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us.
Romans 5:3-5

"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice"
-Mark Rippetoe (CrossFit Barbell Coach)

The paleo diet, or the caveman diet, can be daunting at first when you see all the restricted foods. No grains, no sugar, no salt, no dairy. So what does that leave? Well, it leaves a whole lot, actually. You got practically every kind of meat imaginable, including seafood. All manner of vegetables and fruit. You have your nuts and herbs. Though dairy is excluded, eggs are acceptable.
When you compare the paleo diet with most strict raw vegan diets, you're in culinary paradise. Since meat's allowed and is a significant food staple, you're able to make a wide range of fantastic soups and stews. If you're coming off a radical vegan diet, you'll be overwhelmed by the flavors the paleo plan has to offer.

To recap, here's what's off limits on the paleo diet:
All grains (barley, wheat, oat, corn, rice, etc)
Dairy
Salt
Sugar
Potatoes
Legumes (yep, sorry, all beans)
Processed food of any kind

A good rule of thumb is if a caveman or primitive hunter-gatherer didn't have access to it, then it's off the menu.

Paleo Recipe:
Saute'ed Pork Chops with Italian Salsa
Tired of the mess, smoke, and grease from cooking pork chops in a skillet? Try cooking them this way. More tender, moist and almost impossible to burn.
2 tablespoons olive oil
6 pork chops, trimmed of fat
pinch of pepper
pinch of paprika
pinch of thyme
Using a deep skillet or sauté pan, place oil in bottom, and add pork chops to pan. Then add water so that chops are approximately submerged ¾ in solution. Turn up heat to a low simmer. Sprinkle spices over the top of the chops, then cover pan and allow chops to slowly cook. When the chops are cooked at least half way through, (moisture will be forced out the top of the chops), turn over, (bottom side up). Then sprinkle more spices over the chops and recover.

Italian Salsa:
1 diced tomato
½ cup finely diced onions
1 cup chopped mushrooms
4 garlic cloves, minced/crushed
2 tablespoons olive oil
½ teaspoon crushed oregano

While chops are cooking, combine tomato, onion, mushroom, garlic and oil in covered sauté pan, and allow to simmer over medium heat stirring occasionally. Once the onions are softened, remove cover and allow mixture to reduce and thicken while stirring occasionally.Once chops are done, plate them with the Italian Salsa either over the top, or on the side.

"What is Fitness?"

CrossFit deliberately attempts to optimize an athlete's fitness levels across ALL 10 general physical abilities:
1-Cardiorespiratory Endurance
2-Strength
3-Stamina
4-Flexibility
5-Power
6-Speed
7-Agility
8-Accuracy
9-Coordination
10-Balance

See you Thursday!
3-2-1-Go! then Go again!
Janice & Jay