Monday February 14, 2011

CrossFit 864 WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

"Helen"

3 Rounds for time:

Run 400 meters
1.5 Pood (24kg) Ketttlebell Swing x 21
Pull-ups x12

“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
- John 3:16

"You weren't an accident. You weren't mass produced. You aren't an assembly-line product. You were deliberately planned, specifically gifted, and lovingly positioned on the earth by the Master Craftsman."
-Max Lucado

Today's off the wall fact that probably means nothing to anyone is:

About 1 billion Valentine’s Day cards are exchanged each year. That’s the largest seasonal card-sending occasion of the year, next to Christmas.

64 percent of United States men do not make plans in advance for a romantic Valentine’s Day with their sweethearts.

California produces 60 percent of American roses, but the vast number sold on Valentine's Day in the United States are imported, mostly from South America. Approximately 110 million roses, the majority red, will be sold and delivered within a three-day time period.

15% of U.S. women send themselves flowers on Valentine's Day.

The Duke of Orleans sent the oldest known Valentine in 1415 A.D. to his French wife while he was imprisoned in the Tower of London. It is still on display in a museum in England.

Recipe from: Primal Blueprint, Mark Sisson

Fish Patty Cakes and Lemon Caper Sauce (From Primal Blueprint Cookbook)

-2 cans wild caught salmon
-2 eggs beaten
-1/4 c. minced onion
-2 Tbsp chopped dill
-1 tsp mustard
-1/2 tsp sea salt
-1/2 tsp ground black pepper
-1/4 c. coconut flour
-Bacon fat for cooking

Place drained fish in a large bowl and flake with a fork.

Add eggs, onions, herbs, mustard, salt, and black pepper.

Stir to mix well. Add coconut flour a little at a time, stopping with the mixture will hold together in patty shape.

Heat a wide skillet with some fat over medium heat.

Shape mixture into 3 inch patties. Keep them the same diameter and thickness.

Place patties in hot pan (don’t crowd them) and cook until golden brown about 5-7 minutes. Try not to disturb them or turn prematurely for the best outer crust formation.

Use flexible thin pancake turner to flip over fish cakes. Cook the other side.

Serve with Lemon Caper Sauce (mayonnaise, capers, lemon juice, dijon mustard to taste)

We had these tonight minus the Lemon Caper Sauce. Our boys loved them so that is a added bonus! We also used almond meal instead of coconut flour (because we didnt have coconut flour) ....tasted like the ones we grew up on as kids.

How are you doing on the Paleo Challenge? Hang on only 9 days left! 30 days ends on February 22. Awesome to see some of you posting your daily intake on Paleo 864 Facebook and really helping to keep each other encouraged! Is your craving for carbs (sugar) getting less and less?

If you don't have a sweetheart, "Helen" will be glad to be your Valentine today!

Whats your best Helen time? Do you keep a record (training journal) of your workouts/benchmarks? Going to PRtoday? Helen is one of our faves and a classic CF WOD! Post your time on CrossFit 864 Facebook.

Train Hard - Train Smart

BE STRONG!
Jay and Janice