Wednesday December 8, 2010

CrossFit 864 WOD - 5:15a.m. / 9:00a.m.

Warm-up / Range of motion / Skill work (work on your double under)

4 Rounds for time:

Bear crawl (one length of gym)

TGU (AHAP) (10 total - 5 reps each side)

Broad Jump (one length of gym)

30 Abmat sit-ups

Train Hard - Train Smart

“Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die;” - John 11:25

"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure." - Thomas Alva Edison


Today's off the wall fact that probably means nothing to anyone is:
The second most popular present after clothing in 2010 will be gift cards. In 2009, consumers spent $23.6 billion on gift cards during the holidays, with an average $40 on each card. It is estimated that in 2010, 85% of consumers will spend up to $50 on each gift card.

Bacon Wrapped Venison Roast – aka ‘how to win a carnivore’s heart’

I could’ve named this post, “How to show paleo hater’s that real food can be amazing”
This one is a winner! And it’s SO EASY! Try this one out for yourself…just give credit to me when your significant other proposes immediately. This piece of meat could feed 4 people but we devoured it between the 2 of us and settled into a nice meat-coma afterwards.

Ingredients (serves 4 or 2 for a meat-coma)
- 1lb venison roast
- 5-10 slices of bacon depending on your bacon desire - naturally raised, nitrate free
- 1 leek – sliced
- 1 C broccoli florets
- 2-3 C cauliflower florets
- 5 garlic cloves
- fresh ground pepper

Directions
1. Pre-heat oven to 350
2. In a roasting pan lined with foil place the venison roast. Sprinkle all sides with fresh ground pepper.
3. Wrap the bacon around the venison
4. Spread the veggies and garlic around the venison
5. Roast in the oven until the venison reaches an internal temp of 135 (ours took about 45 min). Remove immediately and tent with some foil. Let it ‘tent’ for 10 minutes. This will get it to a nice medium rare.
6. Enjoy!!!

Semi-Primal Husband gave the following testimonial, “oh, this is so good. This is more like a weekend meal.” (we eat luxury on weekends)

From: Cosmopolitan Primal Girl


CrossFit 864 Christmas Party - Luke and Michelles house. If you plan on coming please let us know. Post on Facebook / board at CrossFit.

Check out the question of the day from Monday. Whats your favorite exercise that we do at CrossFit 864? Post your thoughts on CF864 Facebook. Some of you have already sounded off.


BE STRONG!
Jay and Janice