Nutritional Information, Recipes, etc.. to help you stay on course!
Everyone worked hard on the Snatch Yesterday!!
Corrin, Karyn, Drew and Kevin all hit Pr’s, Congratulations!!
100 Slam Balls for time.
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The gym was full and energized!! Thanks to all who came out and killed the WOD!!
February 28, 2011
1. skip around the building
2. Choose two
3x max push-up
3x max pull-up
3x max air squat
10/10 KB Snatch
20 Goblet Squat
20 Wall Ball
4. Stretch/Foam Roll
Pictures will be up soon! In the mean time here is a classic video from my friend Coach B, today is Olympic Lifting, YaHoo!!!
Don’t pull with your arms!!!
“Little strokes fell great oaks.”
- Benjamin Franklin
Miss Jenny & Miss Denice!
They tied! Miss Jenny lost 15.2
lbs. & 12.5 inches! Miss Denice
lost 11.4 lbs. & 18.5 inches!
You are beautiful ladies!
Todd finished in the top 3
with 13.6 lbs. & 5.5 inches!
Great job y’all, I hope
everyone stays on course
& incorporates the paleo lifestyle
everyday all year long! Your health
depends on it!
3 x 12
800 m Run
30 D.B. Cleans 50/30
3 Rounds For Time
What a fantastic weekend and what an awesome
way to end it with all our crossfit friends! We
learned a ton from the lecture with Rob & Erwan
at Nasa, The MovNat Clinic with Erwan & then
The Paleo Solution Seminar with Rob, Nicki &
of course Erwan was with us too! We want only
the best for all of you so that’s why we are always
looking for more ways to better your lives!
See y’all tomorrow & Happy Halloween!
“People often say that motivation doesn’t last. Well, neither does bathing, that’s why we recommend it daily. - Zig Ziglar
Scallops are filled with healthy Omega-3’s and a full 1.5oz per protein block. Besides, everything tastes better with a little bacon. Here’s a quick meal that will look and taste like you slaved over it!
- 4.5 oz scallops –they are usually 1-1.5oz apiece (3P)
- 2 strips of bacon from the deli
- 12 asparagus spears, chopped into halves (1C)
- 1.25 cups red bell pepper, sliced (1C)
- 1 cup green beans (1C)
- 1 teaspoon olive oil (3F)
Preheat the oven to 350 degrees
Place all the veggies in a casserole dish, drizzle with the olive oil, and season with pepper
Place the veggies in the oven and cook for approx 20 min, stirring occasionally
Meanwhile, slice the bacon strips in half lengthwise and wrap around the scallops. Secure them with a toothpick and cut off any extra. Place them on a cookie sheet and bake for 10-15 min or until the scallops are firm.
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